Ask “Howare youreally?”Watch asunriseor sunsetDrink 2Lof waterin a dayMeditate for5 minutes inthe morningStretchfor 5minutesShare a quoteor affirmationwith a friend   Asksomeonehow theyreally areWrite 3things thatwent wellthis weekTag afriend in apositivepostDo 10squats orpushupsDo neck andshoulderrolls at yourdeskEat ascreen-free mealRead abookchapterDance toa happysongBring acoffee to acolleague Call afamilymemberShare aresourceabout R UOK?Thanksomeonethis weekTry deepbreathingfor 2minutesSit quietlyfor 5minutesDrink abig glassof waterComplimentyourselfTry a 5-minuteyogavideoDo 10pushupsor squatsStand andmoveeveryhourJournalhowyou'refeeling Complimenta colleague Ask acolleagueabout theirweekendSay hellotosomeonenew  Listen to ahappy songwhile preparingdinner Go for alunchbreakwalkTag afriend ina postFREESPACEComplimenta strangerLearn theALECacronymfrom R UOK? websiteSpend 10minutesoutdoorsVisit theRUOKwebsiteShare yourweekendplans witha colleagueWrite 3things youlove aboutyourselfComplimenta colleagueWrite 5thingsyou’regrateful forShare ameme or funpost on theANZ groupchatAsksomeoneR U OK?Leave apositivesticky note ona colleaguesdeskCall afriendTry deepbreathingfor 2minutesSharesomethingthat madeyou smileDeclutterone smallspace atyour placePack ahealthysnack toworkAsk “Howare youreally?”Watch asunriseor sunsetDrink 2Lof waterin a dayMeditate for5 minutes inthe morningStretchfor 5minutesShare a quoteor affirmationwith a friend   Asksomeonehow theyreally areWrite 3things thatwent wellthis weekTag afriend in apositivepostDo 10squats orpushupsDo neck andshoulderrolls at yourdeskEat ascreen-free mealRead abookchapterDance toa happysongBring acoffee to acolleague Call afamilymemberShare aresourceabout R UOK?Thanksomeonethis weekTry deepbreathingfor 2minutesSit quietlyfor 5minutesDrink abig glassof waterComplimentyourselfTry a 5-minuteyogavideoDo 10pushupsor squatsStand andmoveeveryhourJournalhowyou'refeeling Complimenta colleague Ask acolleagueabout theirweekendSay hellotosomeonenew  Listen to ahappy songwhile preparingdinner Go for alunchbreakwalkTag afriend ina postFREESPACEComplimenta strangerLearn theALECacronymfrom R UOK? websiteSpend 10minutesoutdoorsVisit theRUOKwebsiteShare yourweekendplans witha colleagueWrite 3things youlove aboutyourselfComplimenta colleagueWrite 5thingsyou’regrateful forShare ameme or funpost on theANZ groupchatAsksomeoneR U OK?Leave apositivesticky note ona colleaguesdeskCall afriendTry deepbreathingfor 2minutesSharesomethingthat madeyou smileDeclutterone smallspace atyour placePack ahealthysnack towork

R U OK? Day - Call List

(Print) Use this randomly generated list as your call list when playing the game. There is no need to say the BINGO column name. Place some kind of mark (like an X, a checkmark, a dot, tally mark, etc) on each cell as you announce it, to keep track. You can also cut out each item, place them in a bag and pull words from the bag.


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  1. Ask “How are you really?”
  2. Watch a sunrise or sunset
  3. Drink 2L of water in a day
  4. Meditate for 5 minutes in the morning
  5. Stretch for 5 minutes
  6. Share a quote or affirmation with a friend
  7. Ask someone how they really are
  8. Write 3 things that went well this week
  9. Tag a friend in a positive post
  10. Do 10 squats or pushups
  11. Do neck and shoulder rolls at your desk
  12. Eat a screen-free meal
  13. Read a book chapter
  14. Dance to a happy song
  15. Bring a coffee to a colleague
  16. Call a family member
  17. Share a resource about R U OK?
  18. Thank someone this week
  19. Try deep breathing for 2 minutes
  20. Sit quietly for 5 minutes
  21. Drink a big glass of water
  22. Compliment yourself
  23. Try a 5-minute yoga video
  24. Do 10 pushups or squats
  25. Stand and move every hour
  26. Journal how you're feeling
  27. Compliment a colleague
  28. Ask a colleague about their weekend
  29. Say hello to someone new
  30. Listen to a happy song while preparing dinner
  31. Go for a lunch break walk
  32. Tag a friend in a post
  33. FREE SPACE
  34. Compliment a stranger
  35. Learn the ALEC acronym from R U OK? website
  36. Spend 10 minutes outdoors
  37. Visit the RUOK website
  38. Share your weekend plans with a colleague
  39. Write 3 things you love about yourself
  40. Compliment a colleague
  41. Write 5 things you’re grateful for
  42. Share a meme or fun post on the ANZ group chat
  43. Ask someone R U OK?
  44. Leave a positive sticky note on a colleagues desk
  45. Call a friend
  46. Try deep breathing for 2 minutes
  47. Share something that made you smile
  48. Declutter one small space at your place
  49. Pack a healthy snack to work