Try a 5-minuteyogavideoTry deepbreathingfor 2minutesDrink 2Lof waterin a dayAsk acolleagueabout theirweekendStretchfor 5minutesTag afriend ina postComplimenta strangerDo neck andshoulderrolls at yourdeskWrite 5thingsyou’regrateful forShare a quoteor affirmationwith a friend   Dance toa happysongDeclutterone smallspace atyour placeGo for alunchbreakwalkFREESPACEDo 10squats orpushups  Listen to ahappy songwhile preparingdinner Share aresourceabout R UOK?Tag afriend in apositivepostComplimenta colleagueWrite 3things thatwent wellthis weekAsksomeonehow theyreally areSay hellotosomeonenewPack ahealthysnack toworkWatch asunriseor sunsetShare yourweekendplans witha colleagueThanksomeonethis weekDrink abig glassof waterLeave apositivesticky note ona colleaguesdeskSit quietlyfor 5minutesComplimentyourselfAsksomeoneR U OK?Visit theRUOKwebsiteMeditate for5 minutes inthe morningComplimenta colleague Journalhowyou'refeeling Learn theALECacronymfrom R UOK? websiteShare ameme or funpost on theANZ groupchatCall afriendSharesomethingthat madeyou smileBring acoffee to acolleague Read abookchapterAsk “Howare youreally?”Stand andmoveeveryhourDo 10pushupsor squatsTry deepbreathingfor 2minutesWrite 3things youlove aboutyourselfSpend 10minutesoutdoorsCall afamilymemberEat ascreen-free mealTry a 5-minuteyogavideoTry deepbreathingfor 2minutesDrink 2Lof waterin a dayAsk acolleagueabout theirweekendStretchfor 5minutesTag afriend ina postComplimenta strangerDo neck andshoulderrolls at yourdeskWrite 5thingsyou’regrateful forShare a quoteor affirmationwith a friend   Dance toa happysongDeclutterone smallspace atyour placeGo for alunchbreakwalkFREESPACEDo 10squats orpushups  Listen to ahappy songwhile preparingdinner Share aresourceabout R UOK?Tag afriend in apositivepostComplimenta colleagueWrite 3things thatwent wellthis weekAsksomeonehow theyreally areSay hellotosomeonenewPack ahealthysnack toworkWatch asunriseor sunsetShare yourweekendplans witha colleagueThanksomeonethis weekDrink abig glassof waterLeave apositivesticky note ona colleaguesdeskSit quietlyfor 5minutesComplimentyourselfAsksomeoneR U OK?Visit theRUOKwebsiteMeditate for5 minutes inthe morningComplimenta colleague Journalhowyou'refeeling Learn theALECacronymfrom R UOK? websiteShare ameme or funpost on theANZ groupchatCall afriendSharesomethingthat madeyou smileBring acoffee to acolleague Read abookchapterAsk “Howare youreally?”Stand andmoveeveryhourDo 10pushupsor squatsTry deepbreathingfor 2minutesWrite 3things youlove aboutyourselfSpend 10minutesoutdoorsCall afamilymemberEat ascreen-free meal

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