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