Do 10squats orpushupsAsk acolleagueabout theirweekendWrite 3things youlove aboutyourselfWrite 3things thatwent wellthis weekFREESPACEJournalhowyou'refeeling Thanksomeonethis weekSit quietlyfor 5minutesSay hellotosomeonenewDrink 2Lof waterin a dayAsksomeonehow theyreally areDrink abig glassof waterBring acoffee to acolleague ComplimentyourselfWrite 5thingsyou’regrateful forTag afriend ina postDance toa happysongTry deepbreathingfor 2minutesCall afriendTry a 5-minuteyogavideoLeave apositivesticky note ona colleaguesdeskEat ascreen-free meal  Listen to ahappy songwhile preparingdinner Learn theALECacronymfrom R UOK? websiteAsk “Howare youreally?”Watch asunriseor sunsetVisit theRUOKwebsiteShare a quoteor affirmationwith a friend   Go for alunchbreakwalkSharesomethingthat madeyou smileShare aresourceabout R UOK?Stretchfor 5minutesTry deepbreathingfor 2minutesComplimenta strangerDeclutterone smallspace atyour placeMeditate for5 minutes inthe morningSpend 10minutesoutdoorsPack ahealthysnack toworkDo neck andshoulderrolls at yourdeskComplimenta colleague AsksomeoneR U OK?Stand andmoveeveryhourComplimenta colleagueDo 10pushupsor squatsShare ameme or funpost on theANZ groupchatShare yourweekendplans witha colleagueTag afriend in apositivepostCall afamilymemberRead abookchapterDo 10squats orpushupsAsk acolleagueabout theirweekendWrite 3things youlove aboutyourselfWrite 3things thatwent wellthis weekFREESPACEJournalhowyou'refeeling Thanksomeonethis weekSit quietlyfor 5minutesSay hellotosomeonenewDrink 2Lof waterin a dayAsksomeonehow theyreally areDrink abig glassof waterBring acoffee to acolleague ComplimentyourselfWrite 5thingsyou’regrateful forTag afriend ina postDance toa happysongTry deepbreathingfor 2minutesCall afriendTry a 5-minuteyogavideoLeave apositivesticky note ona colleaguesdeskEat ascreen-free meal  Listen to ahappy songwhile preparingdinner Learn theALECacronymfrom R UOK? websiteAsk “Howare youreally?”Watch asunriseor sunsetVisit theRUOKwebsiteShare a quoteor affirmationwith a friend   Go for alunchbreakwalkSharesomethingthat madeyou smileShare aresourceabout R UOK?Stretchfor 5minutesTry deepbreathingfor 2minutesComplimenta strangerDeclutterone smallspace atyour placeMeditate for5 minutes inthe morningSpend 10minutesoutdoorsPack ahealthysnack toworkDo neck andshoulderrolls at yourdeskComplimenta colleague AsksomeoneR U OK?Stand andmoveeveryhourComplimenta colleagueDo 10pushupsor squatsShare ameme or funpost on theANZ groupchatShare yourweekendplans witha colleagueTag afriend in apositivepostCall afamilymemberRead abookchapter

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