Stretchfor 5minutesSay hellotosomeonenewEat ascreen-free mealTag afriend in apositivepostSpend 10minutesoutdoorsAsksomeoneR U OK?  Listen to ahappy songwhile preparingdinner Learn theALECacronymfrom R UOK? websiteSit quietlyfor 5minutesTry deepbreathingfor 2minutesDo 10squats orpushupsJournalhowyou'refeeling Thanksomeonethis weekDrink 2Lof waterin a dayDeclutterone smallspace atyour placeWrite 5thingsyou’regrateful forCall afamilymemberWrite 3things youlove aboutyourselfShare ameme or funpost on theANZ groupchatBring acoffee to acolleague Stand andmoveeveryhourAsk acolleagueabout theirweekendComplimenta colleague Share a quoteor affirmationwith a friend   Stretchfor 5minutesSay hellotosomeonenewEat ascreen-free mealTag afriend in apositivepostSpend 10minutesoutdoorsAsksomeoneR U OK?  Listen to ahappy songwhile preparingdinner Learn theALECacronymfrom R UOK? websiteSit quietlyfor 5minutesTry deepbreathingfor 2minutesDo 10squats orpushupsJournalhowyou'refeeling Thanksomeonethis weekDrink 2Lof waterin a dayDeclutterone smallspace atyour placeWrite 5thingsyou’regrateful forCall afamilymemberWrite 3things youlove aboutyourselfShare ameme or funpost on theANZ groupchatBring acoffee to acolleague Stand andmoveeveryhourAsk acolleagueabout theirweekendComplimenta colleague Share a quoteor affirmationwith a friend   

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