Say hellotosomeonenewTag afriend in apositivepostLearn theALECacronymfrom R UOK? websiteAsksomeoneR U OK?Write 5thingsyou’regrateful forComplimenta colleague Thanksomeonethis weekShare a quoteor affirmationwith a friend   Share ameme or funpost on theANZ groupchatWrite 3things youlove aboutyourselfSit quietlyfor 5minutesDrink 2Lof waterin a dayEat ascreen-free mealDo 10squats orpushupsStand andmoveeveryhourBring acoffee to acolleague   Listen to ahappy songwhile preparingdinner Spend 10minutesoutdoorsDeclutterone smallspace atyour placeJournalhowyou'refeeling Stretchfor 5minutesTry deepbreathingfor 2minutesAsk acolleagueabout theirweekendCall afamilymemberSay hellotosomeonenewTag afriend in apositivepostLearn theALECacronymfrom R UOK? websiteAsksomeoneR U OK?Write 5thingsyou’regrateful forComplimenta colleague Thanksomeonethis weekShare a quoteor affirmationwith a friend   Share ameme or funpost on theANZ groupchatWrite 3things youlove aboutyourselfSit quietlyfor 5minutesDrink 2Lof waterin a dayEat ascreen-free mealDo 10squats orpushupsStand andmoveeveryhourBring acoffee to acolleague   Listen to ahappy songwhile preparingdinner Spend 10minutesoutdoorsDeclutterone smallspace atyour placeJournalhowyou'refeeling Stretchfor 5minutesTry deepbreathingfor 2minutesAsk acolleagueabout theirweekendCall afamilymember

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