Declutterone smallspace atyour place  Listen to ahappy songwhile preparingdinner Drink 2Lof waterin a dayWrite 3things youlove aboutyourselfSpend 10minutesoutdoorsDo 10squats orpushupsPack ahealthysnack toworkCall afamilymemberShare aresourceabout R UOK?Try deepbreathingfor 2minutesStretchfor 5minutesShare ameme or funpost on theANZ groupchatWatch asunriseor sunsetSharesomethingthat madeyou smileComplimenta colleagueVisit theRUOKwebsiteAsksomeonehow theyreally areBring acoffee to acolleague Do neck andshoulderrolls at yourdeskComplimentyourselfTag afriend ina postSay hellotosomeonenewDrink abig glassof waterComplimenta colleague Call afriendSit quietlyfor 5minutesShare yourweekendplans witha colleagueLeave apositivesticky note ona colleaguesdeskRead abookchapterLearn theALECacronymfrom R UOK? websiteAsksomeoneR U OK?Tag afriend in apositivepostShare a quoteor affirmationwith a friend   FREESPACEJournalhowyou'refeeling Go for alunchbreakwalkStand andmoveeveryhourEat ascreen-free mealTry deepbreathingfor 2minutesWrite 3things thatwent wellthis weekThanksomeonethis weekMeditate for5 minutes inthe morningDo 10pushupsor squatsAsk acolleagueabout theirweekendAsk “Howare youreally?”Complimenta strangerWrite 5thingsyou’regrateful forDance toa happysongTry a 5-minuteyogavideoDeclutterone smallspace atyour place  Listen to ahappy songwhile preparingdinner Drink 2Lof waterin a dayWrite 3things youlove aboutyourselfSpend 10minutesoutdoorsDo 10squats orpushupsPack ahealthysnack toworkCall afamilymemberShare aresourceabout R UOK?Try deepbreathingfor 2minutesStretchfor 5minutesShare ameme or funpost on theANZ groupchatWatch asunriseor sunsetSharesomethingthat madeyou smileComplimenta colleagueVisit theRUOKwebsiteAsksomeonehow theyreally areBring acoffee to acolleague Do neck andshoulderrolls at yourdeskComplimentyourselfTag afriend ina postSay hellotosomeonenewDrink abig glassof waterComplimenta colleague Call afriendSit quietlyfor 5minutesShare yourweekendplans witha colleagueLeave apositivesticky note ona colleaguesdeskRead abookchapterLearn theALECacronymfrom R UOK? websiteAsksomeoneR U OK?Tag afriend in apositivepostShare a quoteor affirmationwith a friend   FREESPACEJournalhowyou'refeeling Go for alunchbreakwalkStand andmoveeveryhourEat ascreen-free mealTry deepbreathingfor 2minutesWrite 3things thatwent wellthis weekThanksomeonethis weekMeditate for5 minutes inthe morningDo 10pushupsor squatsAsk acolleagueabout theirweekendAsk “Howare youreally?”Complimenta strangerWrite 5thingsyou’regrateful forDance toa happysongTry a 5-minuteyogavideo

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