Stretchfor 5minutesDo 10squats orpushupsTag afriend in apositivepostShare yourweekendplans witha colleagueDo neck andshoulderrolls at yourdeskSpend 10minutesoutdoorsStand andmoveeveryhourComplimenta strangerComplimenta colleague Sharesomethingthat madeyou smileWrite 5thingsyou’regrateful forMeditate for5 minutes inthe morningGo for alunchbreakwalkComplimentyourselfAsk acolleagueabout theirweekendEat ascreen-free mealBring acoffee to acolleague Write 3things youlove aboutyourselfSit quietlyfor 5minutesLearn theALECacronymfrom R UOK? websiteCall afamilymemberRead abookchapter  Listen to ahappy songwhile preparingdinner Watch asunriseor sunsetWrite 3things thatwent wellthis weekTry a 5-minuteyogavideoShare a quoteor affirmationwith a friend   Declutterone smallspace atyour placeComplimenta colleaguePack ahealthysnack toworkCall afriendShare aresourceabout R UOK?FREESPACETag afriend ina postTry deepbreathingfor 2minutesAsksomeonehow theyreally areDo 10pushupsor squatsVisit theRUOKwebsiteSay hellotosomeonenewTry deepbreathingfor 2minutesAsksomeoneR U OK?Drink abig glassof waterDance toa happysongDrink 2Lof waterin a dayLeave apositivesticky note ona colleaguesdeskShare ameme or funpost on theANZ groupchatJournalhowyou'refeeling Ask “Howare youreally?”Thanksomeonethis weekStretchfor 5minutesDo 10squats orpushupsTag afriend in apositivepostShare yourweekendplans witha colleagueDo neck andshoulderrolls at yourdeskSpend 10minutesoutdoorsStand andmoveeveryhourComplimenta strangerComplimenta colleague Sharesomethingthat madeyou smileWrite 5thingsyou’regrateful forMeditate for5 minutes inthe morningGo for alunchbreakwalkComplimentyourselfAsk acolleagueabout theirweekendEat ascreen-free mealBring acoffee to acolleague Write 3things youlove aboutyourselfSit quietlyfor 5minutesLearn theALECacronymfrom R UOK? websiteCall afamilymemberRead abookchapter  Listen to ahappy songwhile preparingdinner Watch asunriseor sunsetWrite 3things thatwent wellthis weekTry a 5-minuteyogavideoShare a quoteor affirmationwith a friend   Declutterone smallspace atyour placeComplimenta colleaguePack ahealthysnack toworkCall afriendShare aresourceabout R UOK?FREESPACETag afriend ina postTry deepbreathingfor 2minutesAsksomeonehow theyreally areDo 10pushupsor squatsVisit theRUOKwebsiteSay hellotosomeonenewTry deepbreathingfor 2minutesAsksomeoneR U OK?Drink abig glassof waterDance toa happysongDrink 2Lof waterin a dayLeave apositivesticky note ona colleaguesdeskShare ameme or funpost on theANZ groupchatJournalhowyou'refeeling Ask “Howare youreally?”Thanksomeonethis week

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