Do neck andshoulderrolls at yourdeskShare aresourceabout R UOK?Pack ahealthysnack toworkComplimenta colleague Bring acoffee to acolleague Complimenta strangerShare ameme or funpost on theANZ groupchatDo 10pushupsor squatsTry deepbreathingfor 2minutesCall afamilymemberDrink abig glassof waterTag afriend in apositivepostShare a quoteor affirmationwith a friend   Eat ascreen-free mealMeditate for5 minutes inthe morningDrink 2Lof waterin a daySit quietlyfor 5minutesFREESPACEAsksomeonehow theyreally areAsk acolleagueabout theirweekendStand andmoveeveryhourDeclutterone smallspace atyour placeLearn theALECacronymfrom R UOK? websiteVisit theRUOKwebsiteLeave apositivesticky note ona colleaguesdeskWrite 5thingsyou’regrateful forAsksomeoneR U OK?Tag afriend ina postSpend 10minutesoutdoorsJournalhowyou'refeeling Ask “Howare youreally?”Share yourweekendplans witha colleagueSharesomethingthat madeyou smileSay hellotosomeonenewTry deepbreathingfor 2minutesWrite 3things thatwent wellthis weekDo 10squats orpushupsWrite 3things youlove aboutyourselfCall afriendThanksomeonethis weekDance toa happysong  Listen to ahappy songwhile preparingdinner Go for alunchbreakwalkComplimenta colleagueStretchfor 5minutesTry a 5-minuteyogavideoRead abookchapterComplimentyourselfWatch asunriseor sunsetDo neck andshoulderrolls at yourdeskShare aresourceabout R UOK?Pack ahealthysnack toworkComplimenta colleague Bring acoffee to acolleague Complimenta strangerShare ameme or funpost on theANZ groupchatDo 10pushupsor squatsTry deepbreathingfor 2minutesCall afamilymemberDrink abig glassof waterTag afriend in apositivepostShare a quoteor affirmationwith a friend   Eat ascreen-free mealMeditate for5 minutes inthe morningDrink 2Lof waterin a daySit quietlyfor 5minutesFREESPACEAsksomeonehow theyreally areAsk acolleagueabout theirweekendStand andmoveeveryhourDeclutterone smallspace atyour placeLearn theALECacronymfrom R UOK? websiteVisit theRUOKwebsiteLeave apositivesticky note ona colleaguesdeskWrite 5thingsyou’regrateful forAsksomeoneR U OK?Tag afriend ina postSpend 10minutesoutdoorsJournalhowyou'refeeling Ask “Howare youreally?”Share yourweekendplans witha colleagueSharesomethingthat madeyou smileSay hellotosomeonenewTry deepbreathingfor 2minutesWrite 3things thatwent wellthis weekDo 10squats orpushupsWrite 3things youlove aboutyourselfCall afriendThanksomeonethis weekDance toa happysong  Listen to ahappy songwhile preparingdinner Go for alunchbreakwalkComplimenta colleagueStretchfor 5minutesTry a 5-minuteyogavideoRead abookchapterComplimentyourselfWatch asunriseor sunset

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