Tag afriend ina postDo 10pushupsor squatsDo neck andshoulderrolls at yourdeskTry deepbreathingfor 2minutesShare yourweekendplans witha colleagueTag afriend in apositivepostSharesomethingthat madeyou smileSpend 10minutesoutdoorsAsk “Howare youreally?”Eat ascreen-free mealFREESPACEWrite 5thingsyou’regrateful forBring acoffee to acolleague Call afriendShare ameme or funpost on theANZ groupchatRead abookchapterAsksomeonehow theyreally areTry a 5-minuteyogavideoWrite 3things thatwent wellthis weekComplimenta colleagueAsksomeoneR U OK?ComplimentyourselfAsk acolleagueabout theirweekendDo 10squats orpushupsDrink abig glassof waterDrink 2Lof waterin a dayLearn theALECacronymfrom R UOK? websiteCall afamilymemberMeditate for5 minutes inthe morningVisit theRUOKwebsiteComplimenta colleague Complimenta strangerTry deepbreathingfor 2minutesThanksomeonethis weekGo for alunchbreakwalk  Listen to ahappy songwhile preparingdinner Stretchfor 5minutesJournalhowyou'refeeling Declutterone smallspace atyour placeStand andmoveeveryhourLeave apositivesticky note ona colleaguesdeskWatch asunriseor sunsetSit quietlyfor 5minutesShare a quoteor affirmationwith a friend   Write 3things youlove aboutyourselfPack ahealthysnack toworkDance toa happysongShare aresourceabout R UOK?Say hellotosomeonenewTag afriend ina postDo 10pushupsor squatsDo neck andshoulderrolls at yourdeskTry deepbreathingfor 2minutesShare yourweekendplans witha colleagueTag afriend in apositivepostSharesomethingthat madeyou smileSpend 10minutesoutdoorsAsk “Howare youreally?”Eat ascreen-free mealFREESPACEWrite 5thingsyou’regrateful forBring acoffee to acolleague Call afriendShare ameme or funpost on theANZ groupchatRead abookchapterAsksomeonehow theyreally areTry a 5-minuteyogavideoWrite 3things thatwent wellthis weekComplimenta colleagueAsksomeoneR U OK?ComplimentyourselfAsk acolleagueabout theirweekendDo 10squats orpushupsDrink abig glassof waterDrink 2Lof waterin a dayLearn theALECacronymfrom R UOK? websiteCall afamilymemberMeditate for5 minutes inthe morningVisit theRUOKwebsiteComplimenta colleague Complimenta strangerTry deepbreathingfor 2minutesThanksomeonethis weekGo for alunchbreakwalk  Listen to ahappy songwhile preparingdinner Stretchfor 5minutesJournalhowyou'refeeling Declutterone smallspace atyour placeStand andmoveeveryhourLeave apositivesticky note ona colleaguesdeskWatch asunriseor sunsetSit quietlyfor 5minutesShare a quoteor affirmationwith a friend   Write 3things youlove aboutyourselfPack ahealthysnack toworkDance toa happysongShare aresourceabout R UOK?Say hellotosomeonenew

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