Spend 10minutesoutdoorsSit quietlyfor 5minutesThanksomeonethis weekShare a quoteor affirmationwith a friend   Share ameme or funpost on theANZ groupchatDance toa happysongAsk “Howare youreally?”Try a 5-minuteyogavideoMeditate for5 minutes inthe morningLearn theALECacronymfrom R UOK? websiteComplimenta strangerFREESPACEWrite 3things youlove aboutyourselfAsksomeonehow theyreally areTry deepbreathingfor 2minutesDeclutterone smallspace atyour placeStretchfor 5minutesWrite 5thingsyou’regrateful forShare aresourceabout R UOK?Complimenta colleague Say hellotosomeonenewComplimentyourselfDrink 2Lof waterin a dayComplimenta colleagueWatch asunriseor sunsetAsk acolleagueabout theirweekendAsksomeoneR U OK?  Listen to ahappy songwhile preparingdinner Write 3things thatwent wellthis weekJournalhowyou'refeeling Visit theRUOKwebsiteStand andmoveeveryhourDo 10pushupsor squatsRead abookchapterTag afriend in apositivepostDo neck andshoulderrolls at yourdeskTry deepbreathingfor 2minutesShare yourweekendplans witha colleaguePack ahealthysnack toworkCall afamilymemberLeave apositivesticky note ona colleaguesdeskBring acoffee to acolleague Drink abig glassof waterGo for alunchbreakwalkTag afriend ina postEat ascreen-free mealDo 10squats orpushupsCall afriendSharesomethingthat madeyou smileSpend 10minutesoutdoorsSit quietlyfor 5minutesThanksomeonethis weekShare a quoteor affirmationwith a friend   Share ameme or funpost on theANZ groupchatDance toa happysongAsk “Howare youreally?”Try a 5-minuteyogavideoMeditate for5 minutes inthe morningLearn theALECacronymfrom R UOK? websiteComplimenta strangerFREESPACEWrite 3things youlove aboutyourselfAsksomeonehow theyreally areTry deepbreathingfor 2minutesDeclutterone smallspace atyour placeStretchfor 5minutesWrite 5thingsyou’regrateful forShare aresourceabout R UOK?Complimenta colleague Say hellotosomeonenewComplimentyourselfDrink 2Lof waterin a dayComplimenta colleagueWatch asunriseor sunsetAsk acolleagueabout theirweekendAsksomeoneR U OK?  Listen to ahappy songwhile preparingdinner Write 3things thatwent wellthis weekJournalhowyou'refeeling Visit theRUOKwebsiteStand andmoveeveryhourDo 10pushupsor squatsRead abookchapterTag afriend in apositivepostDo neck andshoulderrolls at yourdeskTry deepbreathingfor 2minutesShare yourweekendplans witha colleaguePack ahealthysnack toworkCall afamilymemberLeave apositivesticky note ona colleaguesdeskBring acoffee to acolleague Drink abig glassof waterGo for alunchbreakwalkTag afriend ina postEat ascreen-free mealDo 10squats orpushupsCall afriendSharesomethingthat madeyou smile

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