Sit quietlyfor 5minutesBring acoffee to acolleague Go for alunchbreakwalkDo neck andshoulderrolls at yourdeskMeditate for5 minutes inthe morningShare aresourceabout R UOK?Complimenta colleaguePack ahealthysnack toworkSpend 10minutesoutdoorsSay hellotosomeonenewAsksomeonehow theyreally areShare ameme or funpost on theANZ groupchatJournalhowyou'refeeling Do 10squats orpushupsAsksomeoneR U OK?Stand andmoveeveryhourAsk acolleagueabout theirweekendTry a 5-minuteyogavideoDeclutterone smallspace atyour place  Listen to ahappy songwhile preparingdinner ComplimentyourselfTag afriend ina postCall afamilymemberTry deepbreathingfor 2minutesAsk “Howare youreally?”FREESPACEWatch asunriseor sunsetCall afriendRead abookchapterLearn theALECacronymfrom R UOK? websiteWrite 3things thatwent wellthis weekDrink 2Lof waterin a daySharesomethingthat madeyou smileTag afriend in apositivepostWrite 5thingsyou’regrateful forWrite 3things youlove aboutyourselfShare yourweekendplans witha colleagueTry deepbreathingfor 2minutesDrink abig glassof waterComplimenta strangerComplimenta colleague Visit theRUOKwebsiteStretchfor 5minutesShare a quoteor affirmationwith a friend   Dance toa happysongEat ascreen-free mealDo 10pushupsor squatsThanksomeonethis weekLeave apositivesticky note ona colleaguesdeskSit quietlyfor 5minutesBring acoffee to acolleague Go for alunchbreakwalkDo neck andshoulderrolls at yourdeskMeditate for5 minutes inthe morningShare aresourceabout R UOK?Complimenta colleaguePack ahealthysnack toworkSpend 10minutesoutdoorsSay hellotosomeonenewAsksomeonehow theyreally areShare ameme or funpost on theANZ groupchatJournalhowyou'refeeling Do 10squats orpushupsAsksomeoneR U OK?Stand andmoveeveryhourAsk acolleagueabout theirweekendTry a 5-minuteyogavideoDeclutterone smallspace atyour place  Listen to ahappy songwhile preparingdinner ComplimentyourselfTag afriend ina postCall afamilymemberTry deepbreathingfor 2minutesAsk “Howare youreally?”FREESPACEWatch asunriseor sunsetCall afriendRead abookchapterLearn theALECacronymfrom R UOK? websiteWrite 3things thatwent wellthis weekDrink 2Lof waterin a daySharesomethingthat madeyou smileTag afriend in apositivepostWrite 5thingsyou’regrateful forWrite 3things youlove aboutyourselfShare yourweekendplans witha colleagueTry deepbreathingfor 2minutesDrink abig glassof waterComplimenta strangerComplimenta colleague Visit theRUOKwebsiteStretchfor 5minutesShare a quoteor affirmationwith a friend   Dance toa happysongEat ascreen-free mealDo 10pushupsor squatsThanksomeonethis weekLeave apositivesticky note ona colleaguesdesk

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