Spend 10minutesoutdoorsAsksomeoneR U OK?Share aresourceabout R UOK?Ask “Howare youreally?”Pack ahealthysnack toworkComplimenta strangerTag afriend in apositivepostMeditate for5 minutes inthe morningShare ameme or funpost on theANZ groupchatBring acoffee to acolleague Visit theRUOKwebsiteAsk acolleagueabout theirweekendSit quietlyfor 5minutesTag afriend ina postTry deepbreathingfor 2minutesDance toa happysongAsksomeonehow theyreally areDo neck andshoulderrolls at yourdeskTry a 5-minuteyogavideoShare yourweekendplans witha colleague  Listen to ahappy songwhile preparingdinner Write 5thingsyou’regrateful forCall afriendEat ascreen-free mealRead abookchapterDeclutterone smallspace atyour placeGo for alunchbreakwalkDrink 2Lof waterin a dayComplimenta colleagueDo 10pushupsor squatsDo 10squats orpushupsWatch asunriseor sunsetLeave apositivesticky note ona colleaguesdeskStand andmoveeveryhourShare a quoteor affirmationwith a friend   Learn theALECacronymfrom R UOK? websiteSay hellotosomeonenewFREESPACETry deepbreathingfor 2minutesDrink abig glassof waterWrite 3things thatwent wellthis weekSharesomethingthat madeyou smileWrite 3things youlove aboutyourselfStretchfor 5minutesComplimenta colleague ComplimentyourselfJournalhowyou'refeeling Thanksomeonethis weekCall afamilymemberSpend 10minutesoutdoorsAsksomeoneR U OK?Share aresourceabout R UOK?Ask “Howare youreally?”Pack ahealthysnack toworkComplimenta strangerTag afriend in apositivepostMeditate for5 minutes inthe morningShare ameme or funpost on theANZ groupchatBring acoffee to acolleague Visit theRUOKwebsiteAsk acolleagueabout theirweekendSit quietlyfor 5minutesTag afriend ina postTry deepbreathingfor 2minutesDance toa happysongAsksomeonehow theyreally areDo neck andshoulderrolls at yourdeskTry a 5-minuteyogavideoShare yourweekendplans witha colleague  Listen to ahappy songwhile preparingdinner Write 5thingsyou’regrateful forCall afriendEat ascreen-free mealRead abookchapterDeclutterone smallspace atyour placeGo for alunchbreakwalkDrink 2Lof waterin a dayComplimenta colleagueDo 10pushupsor squatsDo 10squats orpushupsWatch asunriseor sunsetLeave apositivesticky note ona colleaguesdeskStand andmoveeveryhourShare a quoteor affirmationwith a friend   Learn theALECacronymfrom R UOK? websiteSay hellotosomeonenewFREESPACETry deepbreathingfor 2minutesDrink abig glassof waterWrite 3things thatwent wellthis weekSharesomethingthat madeyou smileWrite 3things youlove aboutyourselfStretchfor 5minutesComplimenta colleague ComplimentyourselfJournalhowyou'refeeling Thanksomeonethis weekCall afamilymember

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