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