Eat ascreen-free mealStand andmoveeveryhourComplimenta colleague Call afamilymemberAsk acolleagueabout theirweekendWrite 3things youlove aboutyourselfThanksomeonethis weekShare ameme or funpost on theANZ groupchatShare a quoteor affirmationwith a friend   Write 5thingsyou’regrateful forSit quietlyfor 5minutesSay hellotosomeonenewBring acoffee to acolleague Tag afriend in apositivepostDeclutterone smallspace atyour placeTry deepbreathingfor 2minutesDo 10squats orpushupsDrink 2Lof waterin a daySpend 10minutesoutdoorsAsksomeoneR U OK?Learn theALECacronymfrom R UOK? website  Listen to ahappy songwhile preparingdinner Journalhowyou'refeeling Stretchfor 5minutesEat ascreen-free mealStand andmoveeveryhourComplimenta colleague Call afamilymemberAsk acolleagueabout theirweekendWrite 3things youlove aboutyourselfThanksomeonethis weekShare ameme or funpost on theANZ groupchatShare a quoteor affirmationwith a friend   Write 5thingsyou’regrateful forSit quietlyfor 5minutesSay hellotosomeonenewBring acoffee to acolleague Tag afriend in apositivepostDeclutterone smallspace atyour placeTry deepbreathingfor 2minutesDo 10squats orpushupsDrink 2Lof waterin a daySpend 10minutesoutdoorsAsksomeoneR U OK?Learn theALECacronymfrom R UOK? website  Listen to ahappy songwhile preparingdinner Journalhowyou'refeeling Stretchfor 5minutes

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. Eat a screen-free meal
  2. Stand and move every hour
  3. Compliment a colleague
  4. Call a family member
  5. Ask a colleague about their weekend
  6. Write 3 things you love about yourself
  7. Thank someone this week
  8. Share a meme or fun post on the ANZ group chat
  9. Share a quote or affirmation with a friend
  10. Write 5 things you’re grateful for
  11. Sit quietly for 5 minutes
  12. Say hello to someone new
  13. Bring a coffee to a colleague
  14. Tag a friend in a positive post
  15. Declutter one small space at your place
  16. Try deep breathing for 2 minutes
  17. Do 10 squats or pushups
  18. Drink 2L of water in a day
  19. Spend 10 minutes outdoors
  20. Ask someone R U OK?
  21. Learn the ALEC acronym from R U OK? website
  22. Listen to a happy song while preparing dinner
  23. Journal how you're feeling
  24. Stretch for 5 minutes