Try deepbreathingfor 2minutesSay hello tosomeoneyou don'tusuallytalk toComplimenta strangerDo neck andshoulderrolls at yourdeskTry a 5-minuteyogavideoHave acoffee/teawith acolleague Call afamilymemberAsk “Howare youreally?”Drink aglass ofwaterStand andmoveeveryhourTake a10minwalkShare aresourceabout R UOK?Watch the'How to ask RU OK? at work'video on the RU OK? website Write 5thingsyou’regrateful forDosomethingkindGo for alunchbreakwalkJournalhowyou'refeeling Share yourweekendplans witha colleagueSit quietly for5 minuteswithout ascreenCall afriendRead abookchapterDance toa happysongVisit theRUOKwebsiteWrite 3things thatwent wellthis weekDrink abig glassof waterTag afriend ina postPack ahealthysnack toworkTake ateamphotoSharesomethingthat madeyou smileAsksomeonehow theyreally areHavelunchwith yourteamTag afriend in apositivepostLearn the'ALEC'acronymfrom R UOK? websiteTellsomeoneyouappreciatethemLeave apositivesticky note ona colleaguesdeskDeclutterone smallspace atyour placeComplimentyourselfMakesomeonesmileStretchfor 5minutesMeditate for5 minutes inthe morningComplimenta colleague Try deepbreathingfor 2minutesWatch asunriseor sunsetDo 10pushupsor squatsAsk acolleagueabout theirweekendWrite 3things youlove aboutyourselfFREESPACEAsksomeoneR U OK?Complimenta colleagueTry deepbreathingfor 2minutesSay hello tosomeoneyou don'tusuallytalk toComplimenta strangerDo neck andshoulderrolls at yourdeskTry a 5-minuteyogavideoHave acoffee/teawith acolleague Call afamilymemberAsk “Howare youreally?”Drink aglass ofwaterStand andmoveeveryhourTake a10minwalkShare aresourceabout R UOK?Watch the'How to ask RU OK? at work'video on the RU OK? website Write 5thingsyou’regrateful forDosomethingkindGo for alunchbreakwalkJournalhowyou'refeeling Share yourweekendplans witha colleagueSit quietly for5 minuteswithout ascreenCall afriendRead abookchapterDance toa happysongVisit theRUOKwebsiteWrite 3things thatwent wellthis weekDrink abig glassof waterTag afriend ina postPack ahealthysnack toworkTake ateamphotoSharesomethingthat madeyou smileAsksomeonehow theyreally areHavelunchwith yourteamTag afriend in apositivepostLearn the'ALEC'acronymfrom R UOK? websiteTellsomeoneyouappreciatethemLeave apositivesticky note ona colleaguesdeskDeclutterone smallspace atyour placeComplimentyourselfMakesomeonesmileStretchfor 5minutesMeditate for5 minutes inthe morningComplimenta colleague Try deepbreathingfor 2minutesWatch asunriseor sunsetDo 10pushupsor squatsAsk acolleagueabout theirweekendWrite 3things youlove aboutyourselfFREESPACEAsksomeoneR U OK?Complimenta colleague

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. Try deep breathing for 2 minutes
  2. Say hello to someone you don't usually talk to
  3. Compliment a stranger
  4. Do neck and shoulder rolls at your desk
  5. Try a 5-minute yoga video
  6. Have a coffee/tea with a colleague
  7. Call a family member
  8. Ask “How are you really?”
  9. Drink a glass of water
  10. Stand and move every hour
  11. Take a 10min walk
  12. Share a resource about R U OK?
  13. Watch the 'How to ask R U OK? at work' video on the R U OK? website
  14. Write 5 things you’re grateful for
  15. Do something kind
  16. Go for a lunch break walk
  17. Journal how you're feeling
  18. Share your weekend plans with a colleague
  19. Sit quietly for 5 minutes without a screen
  20. Call a friend
  21. Read a book chapter
  22. Dance to a happy song
  23. Visit the RUOK website
  24. Write 3 things that went well this week
  25. Drink a big glass of water
  26. Tag a friend in a post
  27. Pack a healthy snack to work
  28. Take a team photo
  29. Share something that made you smile
  30. Ask someone how they really are
  31. Have lunch with your team
  32. Tag a friend in a positive post
  33. Learn the 'ALEC' acronym from R U OK? website
  34. Tell someone you appreciate them
  35. Leave a positive sticky note on a colleagues desk
  36. Declutter one small space at your place
  37. Compliment yourself
  38. Make someone smile
  39. Stretch for 5 minutes
  40. Meditate for 5 minutes in the morning
  41. Compliment a colleague
  42. Try deep breathing for 2 minutes
  43. Watch a sunrise or sunset
  44. Do 10 pushups or squats
  45. Ask a colleague about their weekend
  46. Write 3 things you love about yourself
  47. FREE SPACE
  48. Ask someone R U OK?
  49. Compliment a colleague