Tag afriend in apositivepostDo 10squats orpushupsJournalhowyou'refeeling Sit quietlyfor 5minutesLearn theALECacronymfrom R UOK? websiteTry deepbreathingfor 2minutesWrite 3things youlove aboutyourselfWrite 5thingsyou’regrateful forAsksomeoneR U OK?Complimenta colleague Declutterone smallspace atyour placeStretchfor 5minutesCall afamilymember  Listen to ahappy songwhile preparingdinner Say hellotosomeonenewEat ascreen-free mealShare a quoteor affirmationwith a friend   Drink 2Lof waterin a dayAsk acolleagueabout theirweekendThanksomeonethis weekShare ameme or funpost on theANZ groupchatStand andmoveeveryhourBring acoffee to acolleague Spend 10minutesoutdoorsTag afriend in apositivepostDo 10squats orpushupsJournalhowyou'refeeling Sit quietlyfor 5minutesLearn theALECacronymfrom R UOK? websiteTry deepbreathingfor 2minutesWrite 3things youlove aboutyourselfWrite 5thingsyou’regrateful forAsksomeoneR U OK?Complimenta colleague Declutterone smallspace atyour placeStretchfor 5minutesCall afamilymember  Listen to ahappy songwhile preparingdinner Say hellotosomeonenewEat ascreen-free mealShare a quoteor affirmationwith a friend   Drink 2Lof waterin a dayAsk acolleagueabout theirweekendThanksomeonethis weekShare ameme or funpost on theANZ groupchatStand andmoveeveryhourBring acoffee to acolleague Spend 10minutesoutdoors

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