Watch asunriseor sunsetSit quietlyfor 5minutesDo 10squats orpushupsThanksomeonethis weekCall afriendAsk acolleagueabout theirweekendWrite 5thingsyou’regrateful forDeclutterone smallspace atyour place  Listen to ahappy songwhile preparingdinner Do neck andshoulderrolls at yourdeskPack ahealthysnack toworkDo 10pushupsor squatsVisit theRUOKwebsiteEat ascreen-free mealSay hellotosomeonenewAsksomeonehow theyreally areTry a 5-minuteyogavideoFREESPACETag afriend in apositivepostLeave apositivesticky note ona colleaguesdeskGo for alunchbreakwalkSpend 10minutesoutdoorsComplimenta strangerAsk “Howare youreally?”Tag afriend ina postMeditate for5 minutes inthe morningWrite 3things thatwent wellthis weekLearn theALECacronymfrom R UOK? websiteDrink 2Lof waterin a dayStand andmoveeveryhourBring acoffee to acolleague Complimenta colleague Dance toa happysongShare yourweekendplans witha colleagueSharesomethingthat madeyou smileTry deepbreathingfor 2minutesComplimentyourselfRead abookchapterShare aresourceabout R UOK?Share ameme or funpost on theANZ groupchatTry deepbreathingfor 2minutesComplimenta colleagueCall afamilymemberStretchfor 5minutesShare a quoteor affirmationwith a friend   Journalhowyou'refeeling Drink abig glassof waterWrite 3things youlove aboutyourselfAsksomeoneR U OK?Watch asunriseor sunsetSit quietlyfor 5minutesDo 10squats orpushupsThanksomeonethis weekCall afriendAsk acolleagueabout theirweekendWrite 5thingsyou’regrateful forDeclutterone smallspace atyour place  Listen to ahappy songwhile preparingdinner Do neck andshoulderrolls at yourdeskPack ahealthysnack toworkDo 10pushupsor squatsVisit theRUOKwebsiteEat ascreen-free mealSay hellotosomeonenewAsksomeonehow theyreally areTry a 5-minuteyogavideoFREESPACETag afriend in apositivepostLeave apositivesticky note ona colleaguesdeskGo for alunchbreakwalkSpend 10minutesoutdoorsComplimenta strangerAsk “Howare youreally?”Tag afriend ina postMeditate for5 minutes inthe morningWrite 3things thatwent wellthis weekLearn theALECacronymfrom R UOK? websiteDrink 2Lof waterin a dayStand andmoveeveryhourBring acoffee to acolleague Complimenta colleague Dance toa happysongShare yourweekendplans witha colleagueSharesomethingthat madeyou smileTry deepbreathingfor 2minutesComplimentyourselfRead abookchapterShare aresourceabout R UOK?Share ameme or funpost on theANZ groupchatTry deepbreathingfor 2minutesComplimenta colleagueCall afamilymemberStretchfor 5minutesShare a quoteor affirmationwith a friend   Journalhowyou'refeeling Drink abig glassof waterWrite 3things youlove aboutyourselfAsksomeoneR U OK?

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