Tag afriend in apositivepostDo 10squats orpushups  Listen to ahappy songwhile preparingdinner Sit quietlyfor 5minutesWrite 5thingsyou’regrateful forComplimenta colleague Drink 2Lof waterin a daySay hellotosomeonenewThanksomeonethis weekAsk acolleagueabout theirweekendJournalhowyou'refeeling Try deepbreathingfor 2minutesShare a quoteor affirmationwith a friend   Write 3things youlove aboutyourselfCall afamilymemberAsksomeoneR U OK?Bring acoffee to acolleague Share ameme or funpost on theANZ groupchatSpend 10minutesoutdoorsStretchfor 5minutesLearn theALECacronymfrom R UOK? websiteStand andmoveeveryhourEat ascreen-free mealDeclutterone smallspace atyour placeTag afriend in apositivepostDo 10squats orpushups  Listen to ahappy songwhile preparingdinner Sit quietlyfor 5minutesWrite 5thingsyou’regrateful forComplimenta colleague Drink 2Lof waterin a daySay hellotosomeonenewThanksomeonethis weekAsk acolleagueabout theirweekendJournalhowyou'refeeling Try deepbreathingfor 2minutesShare a quoteor affirmationwith a friend   Write 3things youlove aboutyourselfCall afamilymemberAsksomeoneR U OK?Bring acoffee to acolleague Share ameme or funpost on theANZ groupchatSpend 10minutesoutdoorsStretchfor 5minutesLearn theALECacronymfrom R UOK? websiteStand andmoveeveryhourEat ascreen-free mealDeclutterone smallspace atyour place

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