AsksomeoneR U OK?Ask acolleagueabout theirweekendShare a quoteor affirmationwith a friend   Try deepbreathingfor 2minutesComplimenta colleague Bring acoffee to acolleague Thanksomeonethis weekSit quietlyfor 5minutesDo 10squats orpushups  Listen to ahappy songwhile preparingdinner Eat ascreen-free mealJournalhowyou'refeeling Tag afriend in apositivepostWrite 3things youlove aboutyourselfShare ameme or funpost on theANZ groupchatStand andmoveeveryhourLearn theALECacronymfrom R UOK? websiteSpend 10minutesoutdoorsDrink 2Lof waterin a dayWrite 5thingsyou’regrateful forSay hellotosomeonenewCall afamilymemberDeclutterone smallspace atyour placeStretchfor 5minutesAsksomeoneR U OK?Ask acolleagueabout theirweekendShare a quoteor affirmationwith a friend   Try deepbreathingfor 2minutesComplimenta colleague Bring acoffee to acolleague Thanksomeonethis weekSit quietlyfor 5minutesDo 10squats orpushups  Listen to ahappy songwhile preparingdinner Eat ascreen-free mealJournalhowyou'refeeling Tag afriend in apositivepostWrite 3things youlove aboutyourselfShare ameme or funpost on theANZ groupchatStand andmoveeveryhourLearn theALECacronymfrom R UOK? websiteSpend 10minutesoutdoorsDrink 2Lof waterin a dayWrite 5thingsyou’regrateful forSay hellotosomeonenewCall afamilymemberDeclutterone smallspace atyour placeStretchfor 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. Ask someone R U OK?
  2. Ask a colleague about their weekend
  3. Share a quote or affirmation with a friend
  4. Try deep breathing for 2 minutes
  5. Compliment a colleague
  6. Bring a coffee to a colleague
  7. Thank someone this week
  8. Sit quietly for 5 minutes
  9. Do 10 squats or pushups
  10. Listen to a happy song while preparing dinner
  11. Eat a screen-free meal
  12. Journal how you're feeling
  13. Tag a friend in a positive post
  14. Write 3 things you love about yourself
  15. Share a meme or fun post on the ANZ group chat
  16. Stand and move every hour
  17. Learn the ALEC acronym from R U OK? website
  18. Spend 10 minutes outdoors
  19. Drink 2L of water in a day
  20. Write 5 things you’re grateful for
  21. Say hello to someone new
  22. Call a family member
  23. Declutter one small space at your place
  24. Stretch for 5 minutes