Do 10squats orpushupsBring acoffee to acolleague Sit quietlyfor 5minutesCall afriendThanksomeonethis weekFREESPACEWrite 3things thatwent wellthis weekTry deepbreathingfor 2minutesWatch asunriseor sunsetPack ahealthysnack towork  Listen to ahappy songwhile preparingdinner Eat ascreen-free mealLearn theALECacronymfrom R UOK? websiteTry a 5-minuteyogavideoDo 10pushupsor squatsComplimenta strangerMeditate for5 minutes inthe morningSpend 10minutesoutdoorsAsksomeonehow theyreally areStretchfor 5minutesTag afriend ina postGo for alunchbreakwalkLeave apositivesticky note ona colleaguesdeskComplimentyourselfAsk “Howare youreally?”Try deepbreathingfor 2minutesShare aresourceabout R UOK?Drink 2Lof waterin a dayVisit theRUOKwebsiteWrite 5thingsyou’regrateful forDance toa happysongComplimenta colleague Do neck andshoulderrolls at yourdeskStand andmoveeveryhourAsksomeoneR U OK?Complimenta colleagueSharesomethingthat madeyou smileDrink abig glassof waterShare a quoteor affirmationwith a friend   Write 3things youlove aboutyourselfShare ameme or funpost on theANZ groupchatSay hellotosomeonenewDeclutterone smallspace atyour placeAsk acolleagueabout theirweekendTag afriend in apositivepostRead abookchapterCall afamilymemberJournalhowyou'refeeling Share yourweekendplans witha colleagueDo 10squats orpushupsBring acoffee to acolleague Sit quietlyfor 5minutesCall afriendThanksomeonethis weekFREESPACEWrite 3things thatwent wellthis weekTry deepbreathingfor 2minutesWatch asunriseor sunsetPack ahealthysnack towork  Listen to ahappy songwhile preparingdinner Eat ascreen-free mealLearn theALECacronymfrom R UOK? websiteTry a 5-minuteyogavideoDo 10pushupsor squatsComplimenta strangerMeditate for5 minutes inthe morningSpend 10minutesoutdoorsAsksomeonehow theyreally areStretchfor 5minutesTag afriend ina postGo for alunchbreakwalkLeave apositivesticky note ona colleaguesdeskComplimentyourselfAsk “Howare youreally?”Try deepbreathingfor 2minutesShare aresourceabout R UOK?Drink 2Lof waterin a dayVisit theRUOKwebsiteWrite 5thingsyou’regrateful forDance toa happysongComplimenta colleague Do neck andshoulderrolls at yourdeskStand andmoveeveryhourAsksomeoneR U OK?Complimenta colleagueSharesomethingthat madeyou smileDrink abig glassof waterShare a quoteor affirmationwith a friend   Write 3things youlove aboutyourselfShare ameme or funpost on theANZ groupchatSay hellotosomeonenewDeclutterone smallspace atyour placeAsk acolleagueabout theirweekendTag afriend in apositivepostRead abookchapterCall afamilymemberJournalhowyou'refeeling Share yourweekendplans witha colleague

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