Do 10pushupsor squatsTag afriend in apositivepostLeave apositivesticky note ona colleaguesdeskEat ascreen-free mealThanksomeonethis weekDo neck andshoulderrolls at yourdeskShare ameme or funpost on theANZ groupchatCall afamilymemberMeditate for5 minutes inthe morningTry deepbreathingfor 2minutesRead abookchapterDo 10squats orpushupsShare yourweekendplans witha colleagueTry a 5-minuteyogavideoWrite 3things youlove aboutyourselfCall afriendWrite 5thingsyou’regrateful forComplimentyourselfStretchfor 5minutesStand andmoveeveryhourSit quietlyfor 5minutesTry deepbreathingfor 2minutesComplimenta strangerWrite 3things thatwent wellthis weekDance toa happysong  Listen to ahappy songwhile preparingdinner Share a quoteor affirmationwith a friend   Learn theALECacronymfrom R UOK? websitePack ahealthysnack toworkJournalhowyou'refeeling Sharesomethingthat madeyou smileGo for alunchbreakwalkWatch asunriseor sunsetComplimenta colleagueFREESPACEAsksomeoneR U OK?Share aresourceabout R UOK?Ask “Howare youreally?”Bring acoffee to acolleague Ask acolleagueabout theirweekendComplimenta colleague Asksomeonehow theyreally areDeclutterone smallspace atyour placeDrink 2Lof waterin a daySpend 10minutesoutdoorsVisit theRUOKwebsiteDrink abig glassof waterTag afriend ina postSay hellotosomeonenewDo 10pushupsor squatsTag afriend in apositivepostLeave apositivesticky note ona colleaguesdeskEat ascreen-free mealThanksomeonethis weekDo neck andshoulderrolls at yourdeskShare ameme or funpost on theANZ groupchatCall afamilymemberMeditate for5 minutes inthe morningTry deepbreathingfor 2minutesRead abookchapterDo 10squats orpushupsShare yourweekendplans witha colleagueTry a 5-minuteyogavideoWrite 3things youlove aboutyourselfCall afriendWrite 5thingsyou’regrateful forComplimentyourselfStretchfor 5minutesStand andmoveeveryhourSit quietlyfor 5minutesTry deepbreathingfor 2minutesComplimenta strangerWrite 3things thatwent wellthis weekDance toa happysong  Listen to ahappy songwhile preparingdinner Share a quoteor affirmationwith a friend   Learn theALECacronymfrom R UOK? websitePack ahealthysnack toworkJournalhowyou'refeeling Sharesomethingthat madeyou smileGo for alunchbreakwalkWatch asunriseor sunsetComplimenta colleagueFREESPACEAsksomeoneR U OK?Share aresourceabout R UOK?Ask “Howare youreally?”Bring acoffee to acolleague Ask acolleagueabout theirweekendComplimenta colleague Asksomeonehow theyreally areDeclutterone smallspace atyour placeDrink 2Lof waterin a daySpend 10minutesoutdoorsVisit theRUOKwebsiteDrink abig glassof waterTag afriend ina postSay hellotosomeonenew

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.


1
2
3
4
5
6
7
8
9
10
11
12
13
14
15
16
17
18
19
20
21
22
23
24
25
26
27
28
29
30
31
32
33
34
35
36
37
38
39
40
41
42
43
44
45
46
47
48
49
  1. Do 10 pushups or squats
  2. Tag a friend in a positive post
  3. Leave a positive sticky note on a colleagues desk
  4. Eat a screen-free meal
  5. Thank someone this week
  6. Do neck and shoulder rolls at your desk
  7. Share a meme or fun post on the ANZ group chat
  8. Call a family member
  9. Meditate for 5 minutes in the morning
  10. Try deep breathing for 2 minutes
  11. Read a book chapter
  12. Do 10 squats or pushups
  13. Share your weekend plans with a colleague
  14. Try a 5-minute yoga video
  15. Write 3 things you love about yourself
  16. Call a friend
  17. Write 5 things you’re grateful for
  18. Compliment yourself
  19. Stretch for 5 minutes
  20. Stand and move every hour
  21. Sit quietly for 5 minutes
  22. Try deep breathing for 2 minutes
  23. Compliment a stranger
  24. Write 3 things that went well this week
  25. Dance to a happy song
  26. Listen to a happy song while preparing dinner
  27. Share a quote or affirmation with a friend
  28. Learn the ALEC acronym from R U OK? website
  29. Pack a healthy snack to work
  30. Journal how you're feeling
  31. Share something that made you smile
  32. Go for a lunch break walk
  33. Watch a sunrise or sunset
  34. Compliment a colleague
  35. FREE SPACE
  36. Ask someone R U OK?
  37. Share a resource about R U OK?
  38. Ask “How are you really?”
  39. Bring a coffee to a colleague
  40. Ask a colleague about their weekend
  41. Compliment a colleague
  42. Ask someone how they really are
  43. Declutter one small space at your place
  44. Drink 2L of water in a day
  45. Spend 10 minutes outdoors
  46. Visit the RUOK website
  47. Drink a big glass of water
  48. Tag a friend in a post
  49. Say hello to someone new