Drink abig glassof waterShare yourweekendplans witha colleagueComplimenta strangerComplimenta colleagueSit quietlyfor 5minutesSay hellotosomeonenewTag afriend ina post  Listen to ahappy songwhile preparingdinner Do 10pushupsor squatsJournalhowyou'refeeling Visit theRUOKwebsiteTag afriend in apositivepostGo for alunchbreakwalkStand andmoveeveryhourComplimenta colleague Write 5thingsyou’regrateful forDo neck andshoulderrolls at yourdeskTry deepbreathingfor 2minutesPack ahealthysnack toworkDrink 2Lof waterin a dayDance toa happysongShare ameme or funpost on theANZ groupchatShare aresourceabout R UOK?Thanksomeonethis weekAsksomeonehow theyreally areDeclutterone smallspace atyour placeAsk “Howare youreally?”Bring acoffee to acolleague AsksomeoneR U OK?FREESPACETry deepbreathingfor 2minutesSharesomethingthat madeyou smileTry a 5-minuteyogavideoCall afriendMeditate for5 minutes inthe morningEat ascreen-free mealShare a quoteor affirmationwith a friend   Learn theALECacronymfrom R UOK? websiteComplimentyourselfStretchfor 5minutesCall afamilymemberRead abookchapterWrite 3things youlove aboutyourselfDo 10squats orpushupsLeave apositivesticky note ona colleaguesdeskSpend 10minutesoutdoorsWrite 3things thatwent wellthis weekWatch asunriseor sunsetAsk acolleagueabout theirweekendDrink abig glassof waterShare yourweekendplans witha colleagueComplimenta strangerComplimenta colleagueSit quietlyfor 5minutesSay hellotosomeonenewTag afriend ina post  Listen to ahappy songwhile preparingdinner Do 10pushupsor squatsJournalhowyou'refeeling Visit theRUOKwebsiteTag afriend in apositivepostGo for alunchbreakwalkStand andmoveeveryhourComplimenta colleague Write 5thingsyou’regrateful forDo neck andshoulderrolls at yourdeskTry deepbreathingfor 2minutesPack ahealthysnack toworkDrink 2Lof waterin a dayDance toa happysongShare ameme or funpost on theANZ groupchatShare aresourceabout R UOK?Thanksomeonethis weekAsksomeonehow theyreally areDeclutterone smallspace atyour placeAsk “Howare youreally?”Bring acoffee to acolleague AsksomeoneR U OK?FREESPACETry deepbreathingfor 2minutesSharesomethingthat madeyou smileTry a 5-minuteyogavideoCall afriendMeditate for5 minutes inthe morningEat ascreen-free mealShare a quoteor affirmationwith a friend   Learn theALECacronymfrom R UOK? websiteComplimentyourselfStretchfor 5minutesCall afamilymemberRead abookchapterWrite 3things youlove aboutyourselfDo 10squats orpushupsLeave apositivesticky note ona colleaguesdeskSpend 10minutesoutdoorsWrite 3things thatwent wellthis weekWatch asunriseor sunsetAsk acolleagueabout theirweekend

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