ComplimentyourselfTry deepbreathingfor 2minutesWrite 3things thatwent wellthis weekRead abookchapterSharesomethingthat madeyou smileLearn theALECacronymfrom R UOK? websiteDance toa happysongTag afriend in apositivepostDeclutterone smallspace atyour placeDrink 2Lof waterin a dayDo 10pushupsor squats  Listen to ahappy songwhile preparingdinner Visit theRUOKwebsiteAsksomeonehow theyreally areWatch asunriseor sunsetTry a 5-minuteyogavideoAsksomeoneR U OK?Thanksomeonethis weekLeave apositivesticky note ona colleaguesdeskSit quietlyfor 5minutesShare yourweekendplans witha colleagueFREESPACEComplimenta colleague Share ameme or funpost on theANZ groupchatAsk “Howare youreally?”Ask acolleagueabout theirweekendPack ahealthysnack toworkMeditate for5 minutes inthe morningSay hellotosomeonenewDo 10squats orpushupsWrite 3things youlove aboutyourselfComplimenta colleagueCall afamilymemberCall afriendBring acoffee to acolleague Journalhowyou'refeeling Complimenta strangerDrink abig glassof waterShare a quoteor affirmationwith a friend   Share aresourceabout R UOK?Do neck andshoulderrolls at yourdeskTry deepbreathingfor 2minutesStretchfor 5minutesTag afriend ina postEat ascreen-free mealWrite 5thingsyou’regrateful forGo for alunchbreakwalkStand andmoveeveryhourSpend 10minutesoutdoorsComplimentyourselfTry deepbreathingfor 2minutesWrite 3things thatwent wellthis weekRead abookchapterSharesomethingthat madeyou smileLearn theALECacronymfrom R UOK? websiteDance toa happysongTag afriend in apositivepostDeclutterone smallspace atyour placeDrink 2Lof waterin a dayDo 10pushupsor squats  Listen to ahappy songwhile preparingdinner Visit theRUOKwebsiteAsksomeonehow theyreally areWatch asunriseor sunsetTry a 5-minuteyogavideoAsksomeoneR U OK?Thanksomeonethis weekLeave apositivesticky note ona colleaguesdeskSit quietlyfor 5minutesShare yourweekendplans witha colleagueFREESPACEComplimenta colleague Share ameme or funpost on theANZ groupchatAsk “Howare youreally?”Ask acolleagueabout theirweekendPack ahealthysnack toworkMeditate for5 minutes inthe morningSay hellotosomeonenewDo 10squats orpushupsWrite 3things youlove aboutyourselfComplimenta colleagueCall afamilymemberCall afriendBring acoffee to acolleague Journalhowyou'refeeling Complimenta strangerDrink abig glassof waterShare a quoteor affirmationwith a friend   Share aresourceabout R UOK?Do neck andshoulderrolls at yourdeskTry deepbreathingfor 2minutesStretchfor 5minutesTag afriend ina postEat ascreen-free mealWrite 5thingsyou’regrateful forGo for alunchbreakwalkStand andmoveeveryhourSpend 10minutesoutdoors

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