Stretchfor 5minutesFREESPACETry deepbreathingfor 2minutesThanksomeonethis weekTry deepbreathingfor 2minutesCall afamilymemberComplimentyourselfDo 10squats orpushupsComplimenta strangerCall afriendDo neck andshoulderrolls at yourdeskDrink 2Lof waterin a dayDrink abig glassof waterSharesomethingthat madeyou smileWrite 5thingsyou’regrateful forSay hellotosomeonenewDeclutterone smallspace atyour placeEat ascreen-free mealShare a quoteor affirmationwith a friend   Share yourweekendplans witha colleagueDance toa happysongAsksomeonehow theyreally areTag afriend ina postBring acoffee to acolleague Watch asunriseor sunsetTry a 5-minuteyogavideoSpend 10minutesoutdoorsAsksomeoneR U OK?Sit quietlyfor 5minutesShare aresourceabout R UOK?Complimenta colleagueLeave apositivesticky note ona colleaguesdeskShare ameme or funpost on theANZ groupchatWrite 3things thatwent wellthis weekJournalhowyou'refeeling Meditate for5 minutes inthe morningStand andmoveeveryhourTag afriend in apositivepostDo 10pushupsor squatsVisit theRUOKwebsiteRead abookchapterComplimenta colleague Learn theALECacronymfrom R UOK? websiteAsk acolleagueabout theirweekendAsk “Howare youreally?”Write 3things youlove aboutyourselfGo for alunchbreakwalk  Listen to ahappy songwhile preparingdinner Pack ahealthysnack toworkStretchfor 5minutesFREESPACETry deepbreathingfor 2minutesThanksomeonethis weekTry deepbreathingfor 2minutesCall afamilymemberComplimentyourselfDo 10squats orpushupsComplimenta strangerCall afriendDo neck andshoulderrolls at yourdeskDrink 2Lof waterin a dayDrink abig glassof waterSharesomethingthat madeyou smileWrite 5thingsyou’regrateful forSay hellotosomeonenewDeclutterone smallspace atyour placeEat ascreen-free mealShare a quoteor affirmationwith a friend   Share yourweekendplans witha colleagueDance toa happysongAsksomeonehow theyreally areTag afriend ina postBring acoffee to acolleague Watch asunriseor sunsetTry a 5-minuteyogavideoSpend 10minutesoutdoorsAsksomeoneR U OK?Sit quietlyfor 5minutesShare aresourceabout R UOK?Complimenta colleagueLeave apositivesticky note ona colleaguesdeskShare ameme or funpost on theANZ groupchatWrite 3things thatwent wellthis weekJournalhowyou'refeeling Meditate for5 minutes inthe morningStand andmoveeveryhourTag afriend in apositivepostDo 10pushupsor squatsVisit theRUOKwebsiteRead abookchapterComplimenta colleague Learn theALECacronymfrom R UOK? websiteAsk acolleagueabout theirweekendAsk “Howare youreally?”Write 3things youlove aboutyourselfGo for alunchbreakwalk  Listen to ahappy songwhile preparingdinner Pack ahealthysnack towork

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. FREE SPACE
  3. Try deep breathing for 2 minutes
  4. Thank someone this week
  5. Try deep breathing for 2 minutes
  6. Call a family member
  7. Compliment yourself
  8. Do 10 squats or pushups
  9. Compliment a stranger
  10. Call a friend
  11. Do neck and shoulder rolls at your desk
  12. Drink 2L of water in a day
  13. Drink a big glass of water
  14. Share something that made you smile
  15. Write 5 things you’re grateful for
  16. Say hello to someone new
  17. Declutter one small space at your place
  18. Eat a screen-free meal
  19. Share a quote or affirmation with a friend
  20. Share your weekend plans with a colleague
  21. Dance to a happy song
  22. Ask someone how they really are
  23. Tag a friend in a post
  24. Bring a coffee to a colleague
  25. Watch a sunrise or sunset
  26. Try a 5-minute yoga video
  27. Spend 10 minutes outdoors
  28. Ask someone R U OK?
  29. Sit quietly for 5 minutes
  30. Share a resource about R U OK?
  31. Compliment a colleague
  32. Leave a positive sticky note on a colleagues desk
  33. Share a meme or fun post on the ANZ group chat
  34. Write 3 things that went well this week
  35. Journal how you're feeling
  36. Meditate for 5 minutes in the morning
  37. Stand and move every hour
  38. Tag a friend in a positive post
  39. Do 10 pushups or squats
  40. Visit the RUOK website
  41. Read a book chapter
  42. Compliment a colleague
  43. Learn the ALEC acronym from R U OK? website
  44. Ask a colleague about their weekend
  45. Ask “How are you really?”
  46. Write 3 things you love about yourself
  47. Go for a lunch break walk
  48. Listen to a happy song while preparing dinner
  49. Pack a healthy snack to work