Stand andmoveeveryhourThanksomeonethis weekStretchfor 5minutesJournalhowyou'refeeling Declutterone smallspace atyour placeTry deepbreathingfor 2minutesComplimenta colleague   Listen to ahappy songwhile preparingdinner Say hellotosomeonenewCall afamilymemberDo 10squats orpushupsEat ascreen-free mealShare a quoteor affirmationwith a friend   Share ameme or funpost on theANZ groupchatBring acoffee to acolleague Learn theALECacronymfrom R UOK? websiteWrite 3things youlove aboutyourselfWrite 5thingsyou’regrateful forSpend 10minutesoutdoorsAsk acolleagueabout theirweekendSit quietlyfor 5minutesTag afriend in apositivepostDrink 2Lof waterin a dayAsksomeoneR U OK?Stand andmoveeveryhourThanksomeonethis weekStretchfor 5minutesJournalhowyou'refeeling Declutterone smallspace atyour placeTry deepbreathingfor 2minutesComplimenta colleague   Listen to ahappy songwhile preparingdinner Say hellotosomeonenewCall afamilymemberDo 10squats orpushupsEat ascreen-free mealShare a quoteor affirmationwith a friend   Share ameme or funpost on theANZ groupchatBring acoffee to acolleague Learn theALECacronymfrom R UOK? websiteWrite 3things youlove aboutyourselfWrite 5thingsyou’regrateful forSpend 10minutesoutdoorsAsk acolleagueabout theirweekendSit quietlyfor 5minutesTag afriend in apositivepostDrink 2Lof waterin a dayAsksomeoneR U OK?

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