Declutterone smallspace atyour placeStand andmoveeveryhourShare ameme or funpost on theANZ groupchatStretchfor 5minutesAsk acolleagueabout theirweekendTry deepbreathingfor 2minutesSit quietlyfor 5minutesTag afriend in apositivepostCall afamilymemberJournalhowyou'refeeling Share a quoteor affirmationwith a friend   Say hellotosomeonenewAsksomeoneR U OK?Learn theALECacronymfrom R UOK? website  Listen to ahappy songwhile preparingdinner Write 3things youlove aboutyourselfThanksomeonethis weekSpend 10minutesoutdoorsBring acoffee to acolleague Drink 2Lof waterin a dayDo 10squats orpushupsComplimenta colleague Write 5thingsyou’regrateful forEat ascreen-free mealDeclutterone smallspace atyour placeStand andmoveeveryhourShare ameme or funpost on theANZ groupchatStretchfor 5minutesAsk acolleagueabout theirweekendTry deepbreathingfor 2minutesSit quietlyfor 5minutesTag afriend in apositivepostCall afamilymemberJournalhowyou'refeeling Share a quoteor affirmationwith a friend   Say hellotosomeonenewAsksomeoneR U OK?Learn theALECacronymfrom R UOK? website  Listen to ahappy songwhile preparingdinner Write 3things youlove aboutyourselfThanksomeonethis weekSpend 10minutesoutdoorsBring acoffee to acolleague Drink 2Lof waterin a dayDo 10squats orpushupsComplimenta colleague Write 5thingsyou’regrateful forEat ascreen-free meal

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