Say hellotosomeonenewThanksomeonethis weekDeclutterone smallspace atyour place  Listen to ahappy songwhile preparingdinner Visit theRUOKwebsiteWatch asunriseor sunsetWrite 5thingsyou’regrateful forAsksomeonehow theyreally areEat ascreen-free mealSharesomethingthat madeyou smileMeditate for5 minutes inthe morningWrite 3things youlove aboutyourselfDrink abig glassof waterComplimenta colleagueCall afamilymemberAsk “Howare youreally?”Bring acoffee to acolleague Ask acolleagueabout theirweekendStretchfor 5minutesTry deepbreathingfor 2minutesTry a 5-minuteyogavideoDance toa happysongLeave apositivesticky note ona colleaguesdeskStand andmoveeveryhourGo for alunchbreakwalkShare ameme or funpost on theANZ groupchatComplimenta strangerSit quietlyfor 5minutesLearn theALECacronymfrom R UOK? websiteTag afriend in apositivepostCall afriendAsksomeoneR U OK?Do 10squats orpushupsShare aresourceabout R UOK?Write 3things thatwent wellthis weekFREESPACEDrink 2Lof waterin a dayComplimentyourselfJournalhowyou'refeeling Share a quoteor affirmationwith a friend   Spend 10minutesoutdoorsRead abookchapterShare yourweekendplans witha colleagueDo 10pushupsor squatsTag afriend ina postTry deepbreathingfor 2minutesComplimenta colleague Do neck andshoulderrolls at yourdeskPack ahealthysnack toworkSay hellotosomeonenewThanksomeonethis weekDeclutterone smallspace atyour place  Listen to ahappy songwhile preparingdinner Visit theRUOKwebsiteWatch asunriseor sunsetWrite 5thingsyou’regrateful forAsksomeonehow theyreally areEat ascreen-free mealSharesomethingthat madeyou smileMeditate for5 minutes inthe morningWrite 3things youlove aboutyourselfDrink abig glassof waterComplimenta colleagueCall afamilymemberAsk “Howare youreally?”Bring acoffee to acolleague Ask acolleagueabout theirweekendStretchfor 5minutesTry deepbreathingfor 2minutesTry a 5-minuteyogavideoDance toa happysongLeave apositivesticky note ona colleaguesdeskStand andmoveeveryhourGo for alunchbreakwalkShare ameme or funpost on theANZ groupchatComplimenta strangerSit quietlyfor 5minutesLearn theALECacronymfrom R UOK? websiteTag afriend in apositivepostCall afriendAsksomeoneR U OK?Do 10squats orpushupsShare aresourceabout R UOK?Write 3things thatwent wellthis weekFREESPACEDrink 2Lof waterin a dayComplimentyourselfJournalhowyou'refeeling Share a quoteor affirmationwith a friend   Spend 10minutesoutdoorsRead abookchapterShare yourweekendplans witha colleagueDo 10pushupsor squatsTag afriend ina postTry deepbreathingfor 2minutesComplimenta colleague Do neck andshoulderrolls at yourdeskPack 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. Say hello to someone new
  2. Thank someone this week
  3. Declutter one small space at your place
  4. Listen to a happy song while preparing dinner
  5. Visit the RUOK website
  6. Watch a sunrise or sunset
  7. Write 5 things you’re grateful for
  8. Ask someone how they really are
  9. Eat a screen-free meal
  10. Share something that made you smile
  11. Meditate for 5 minutes in the morning
  12. Write 3 things you love about yourself
  13. Drink a big glass of water
  14. Compliment a colleague
  15. Call a family member
  16. Ask “How are you really?”
  17. Bring a coffee to a colleague
  18. Ask a colleague about their weekend
  19. Stretch for 5 minutes
  20. Try deep breathing for 2 minutes
  21. Try a 5-minute yoga video
  22. Dance to a happy song
  23. Leave a positive sticky note on a colleagues desk
  24. Stand and move every hour
  25. Go for a lunch break walk
  26. Share a meme or fun post on the ANZ group chat
  27. Compliment a stranger
  28. Sit quietly for 5 minutes
  29. Learn the ALEC acronym from R U OK? website
  30. Tag a friend in a positive post
  31. Call a friend
  32. Ask someone R U OK?
  33. Do 10 squats or pushups
  34. Share a resource about R U OK?
  35. Write 3 things that went well this week
  36. FREE SPACE
  37. Drink 2L of water in a day
  38. Compliment yourself
  39. Journal how you're feeling
  40. Share a quote or affirmation with a friend
  41. Spend 10 minutes outdoors
  42. Read a book chapter
  43. Share your weekend plans with a colleague
  44. Do 10 pushups or squats
  45. Tag a friend in a post
  46. Try deep breathing for 2 minutes
  47. Compliment a colleague
  48. Do neck and shoulder rolls at your desk
  49. Pack a healthy snack to work