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