Say hellotosomeonenewShare ameme or funpost on theANZ groupchatAsksomeoneR U OK?Eat ascreen-free mealMeditate for5 minutes inthe morningAsk acolleagueabout theirweekendDo 10squats orpushupsVisit theRUOKwebsiteDance toa happysongDo 10pushupsor squatsCall afamilymemberTry deepbreathingfor 2minutesDo neck andshoulderrolls at yourdeskComplimenta strangerComplimenta colleague Bring acoffee to acolleague Sit quietlyfor 5minutesWrite 3things youlove aboutyourselfTry a 5-minuteyogavideoDrink 2Lof waterin a dayWrite 3things thatwent wellthis weekStand andmoveeveryhourTag afriend ina postDrink abig glassof waterGo for alunchbreakwalkDeclutterone smallspace atyour placePack ahealthysnack toworkShare aresourceabout R UOK?Read abookchapterThanksomeonethis weekWrite 5thingsyou’regrateful forShare yourweekendplans witha colleagueStretchfor 5minutesTry deepbreathingfor 2minutesComplimentyourselfWatch asunriseor sunsetLeave apositivesticky note ona colleaguesdeskAsksomeonehow theyreally areAsk “Howare youreally?”FREESPACEShare a quoteor affirmationwith a friend     Listen to ahappy songwhile preparingdinner Learn theALECacronymfrom R UOK? websiteJournalhowyou'refeeling Complimenta colleagueSharesomethingthat madeyou smileTag afriend in apositivepostCall afriendSpend 10minutesoutdoorsSay hellotosomeonenewShare ameme or funpost on theANZ groupchatAsksomeoneR U OK?Eat ascreen-free mealMeditate for5 minutes inthe morningAsk acolleagueabout theirweekendDo 10squats orpushupsVisit theRUOKwebsiteDance toa happysongDo 10pushupsor squatsCall afamilymemberTry deepbreathingfor 2minutesDo neck andshoulderrolls at yourdeskComplimenta strangerComplimenta colleague Bring acoffee to acolleague Sit quietlyfor 5minutesWrite 3things youlove aboutyourselfTry a 5-minuteyogavideoDrink 2Lof waterin a dayWrite 3things thatwent wellthis weekStand andmoveeveryhourTag afriend ina postDrink abig glassof waterGo for alunchbreakwalkDeclutterone smallspace atyour placePack ahealthysnack toworkShare aresourceabout R UOK?Read abookchapterThanksomeonethis weekWrite 5thingsyou’regrateful forShare yourweekendplans witha colleagueStretchfor 5minutesTry deepbreathingfor 2minutesComplimentyourselfWatch asunriseor sunsetLeave apositivesticky note ona colleaguesdeskAsksomeonehow theyreally areAsk “Howare youreally?”FREESPACEShare a quoteor affirmationwith a friend     Listen to ahappy songwhile preparingdinner Learn theALECacronymfrom R UOK? websiteJournalhowyou'refeeling Complimenta colleagueSharesomethingthat madeyou smileTag afriend in apositivepostCall afriendSpend 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. Say hello to someone new
  2. Share a meme or fun post on the ANZ group chat
  3. Ask someone R U OK?
  4. Eat a screen-free meal
  5. Meditate for 5 minutes in the morning
  6. Ask a colleague about their weekend
  7. Do 10 squats or pushups
  8. Visit the RUOK website
  9. Dance to a happy song
  10. Do 10 pushups or squats
  11. Call a family member
  12. Try deep breathing for 2 minutes
  13. Do neck and shoulder rolls at your desk
  14. Compliment a stranger
  15. Compliment a colleague
  16. Bring a coffee to a colleague
  17. Sit quietly for 5 minutes
  18. Write 3 things you love about yourself
  19. Try a 5-minute yoga video
  20. Drink 2L of water in a day
  21. Write 3 things that went well this week
  22. Stand and move every hour
  23. Tag a friend in a post
  24. Drink a big glass of water
  25. Go for a lunch break walk
  26. Declutter one small space at your place
  27. Pack a healthy snack to work
  28. Share a resource about R U OK?
  29. Read a book chapter
  30. Thank someone this week
  31. Write 5 things you’re grateful for
  32. Share your weekend plans with a colleague
  33. Stretch for 5 minutes
  34. Try deep breathing for 2 minutes
  35. Compliment yourself
  36. Watch a sunrise or sunset
  37. Leave a positive sticky note on a colleagues desk
  38. Ask someone how they really are
  39. Ask “How are you really?”
  40. FREE SPACE
  41. Share a quote or affirmation with a friend
  42. Listen to a happy song while preparing dinner
  43. Learn the ALEC acronym from R U OK? website
  44. Journal how you're feeling
  45. Compliment a colleague
  46. Share something that made you smile
  47. Tag a friend in a positive post
  48. Call a friend
  49. Spend 10 minutes outdoors