Do 10squats orpushupsWrite 5thingsyou’regrateful forEat ascreen-free mealShare ameme or funpost on theANZ groupchatWrite 3things youlove aboutyourselfShare a quoteor affirmationwith a friend   Ask acolleagueabout theirweekendLearn theALECacronymfrom R UOK? websiteAsksomeoneR U OK?Stand andmoveeveryhourSay hellotosomeonenewCall afamilymemberTag afriend in apositivepostSit quietlyfor 5minutesComplimenta colleague Drink 2Lof waterin a dayThanksomeonethis week  Listen to ahappy songwhile preparingdinner Stretchfor 5minutesTry deepbreathingfor 2minutesBring acoffee to acolleague Spend 10minutesoutdoorsDeclutterone smallspace atyour placeJournalhowyou'refeeling Do 10squats orpushupsWrite 5thingsyou’regrateful forEat ascreen-free mealShare ameme or funpost on theANZ groupchatWrite 3things youlove aboutyourselfShare a quoteor affirmationwith a friend   Ask acolleagueabout theirweekendLearn theALECacronymfrom R UOK? websiteAsksomeoneR U OK?Stand andmoveeveryhourSay hellotosomeonenewCall afamilymemberTag afriend in apositivepostSit quietlyfor 5minutesComplimenta colleague Drink 2Lof waterin a dayThanksomeonethis week  Listen to ahappy songwhile preparingdinner Stretchfor 5minutesTry deepbreathingfor 2minutesBring acoffee to acolleague Spend 10minutesoutdoorsDeclutterone smallspace atyour placeJournalhowyou'refeeling 

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