Declutterone smallspace atyour placeCall afamilymemberDo neck andshoulderrolls at yourdeskSpend 10minutesoutdoorsComplimentyourselfAsksomeonehow theyreally areShare yourweekendplans witha colleagueShare aresourceabout R UOK?Dance toa happysongWatch asunriseor sunsetWrite 5thingsyou’regrateful forVisit theRUOKwebsiteShare a quoteor affirmationwith a friend   Eat ascreen-free mealDo 10pushupsor squatsAsk “Howare youreally?”Try deepbreathingfor 2minutesJournalhowyou'refeeling Drink 2Lof waterin a dayAsksomeoneR U OK?Pack ahealthysnack toworkSharesomethingthat madeyou smileTry a 5-minuteyogavideoSay hellotosomeonenewTag afriend in apositivepostFREESPACEStretchfor 5minutesTag afriend ina postTry deepbreathingfor 2minutesLeave apositivesticky note ona colleaguesdeskLearn theALECacronymfrom R UOK? websiteCall afriendRead abookchapter  Listen to ahappy songwhile preparingdinner Write 3things youlove aboutyourselfBring acoffee to acolleague Drink abig glassof waterMeditate for5 minutes inthe morningDo 10squats orpushupsGo for alunchbreakwalkStand andmoveeveryhourSit quietlyfor 5minutesComplimenta colleague Complimenta strangerWrite 3things thatwent wellthis weekThanksomeonethis weekAsk acolleagueabout theirweekendComplimenta colleagueShare ameme or funpost on theANZ groupchatDeclutterone smallspace atyour placeCall afamilymemberDo neck andshoulderrolls at yourdeskSpend 10minutesoutdoorsComplimentyourselfAsksomeonehow theyreally areShare yourweekendplans witha colleagueShare aresourceabout R UOK?Dance toa happysongWatch asunriseor sunsetWrite 5thingsyou’regrateful forVisit theRUOKwebsiteShare a quoteor affirmationwith a friend   Eat ascreen-free mealDo 10pushupsor squatsAsk “Howare youreally?”Try deepbreathingfor 2minutesJournalhowyou'refeeling Drink 2Lof waterin a dayAsksomeoneR U OK?Pack ahealthysnack toworkSharesomethingthat madeyou smileTry a 5-minuteyogavideoSay hellotosomeonenewTag afriend in apositivepostFREESPACEStretchfor 5minutesTag afriend ina postTry deepbreathingfor 2minutesLeave apositivesticky note ona colleaguesdeskLearn theALECacronymfrom R UOK? websiteCall afriendRead abookchapter  Listen to ahappy songwhile preparingdinner Write 3things youlove aboutyourselfBring acoffee to acolleague Drink abig glassof waterMeditate for5 minutes inthe morningDo 10squats orpushupsGo for alunchbreakwalkStand andmoveeveryhourSit quietlyfor 5minutesComplimenta colleague Complimenta strangerWrite 3things thatwent wellthis weekThanksomeonethis weekAsk acolleagueabout theirweekendComplimenta colleagueShare ameme or funpost on theANZ groupchat

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