I’m here ifyou needto talk?Drink abig glassof waterSpend 10minutesoutdoorsLookoutside/Takea screenbreakCall afriendDo 10pushupsor squatsTry a 5-minuteyogavideoAsksomeonehow theyreally areJournalhowyou'refeeling MusicYogaLearn theALECacronymfrom R UOK? websiteJournalManagerLeave apositivesticky note ona colleaguesdesk13 1114LifelineWaterTry deepbreathingfor 2minutesDance toa happysongDo neck andshoulderrolls at yourdeskComplimenta colleagueTag afriend in apositivepostVisit theRUOKwebsiteStand andmoveeveryhourWatch asunriseor sunsetHealthySnackR UOk?EAPStretch  Listen to ahappy songwhile preparingdinner Pack ahealthysnack toworkGo for alunchbreakwalkSay hellotosomeonenewRead abookchapterEat ascreen-free mealComplimentyourselfSharesomethingthat madeyou smileThankyou  FREESPACEShare yourweekendplans witha colleagueShare aresourceabout R UOK?Ask “Howare youreally?”Write 3things thatwent wellthis weekTag afriend ina postMeditate for5 minutes inthe morningValidatetheirfeelingsComplimenta strangerMentalHealthFirstAidersTry deepbreathingfor 2minutesTake abreakI’m here ifyou needto talk?Drink abig glassof waterSpend 10minutesoutdoorsLookoutside/Takea screenbreakCall afriendDo 10pushupsor squatsTry a 5-minuteyogavideoAsksomeonehow theyreally areJournalhowyou'refeeling MusicYogaLearn theALECacronymfrom R UOK? websiteJournalManagerLeave apositivesticky note ona colleaguesdesk13 1114LifelineWaterTry deepbreathingfor 2minutesDance toa happysongDo neck andshoulderrolls at yourdeskComplimenta colleagueTag afriend in apositivepostVisit theRUOKwebsiteStand andmoveeveryhourWatch asunriseor sunsetHealthySnackR UOk?EAPStretch  Listen to ahappy songwhile preparingdinner Pack ahealthysnack toworkGo for alunchbreakwalkSay hellotosomeonenewRead abookchapterEat ascreen-free mealComplimentyourselfSharesomethingthat madeyou smileThankyou  FREESPACEShare yourweekendplans witha colleagueShare aresourceabout R UOK?Ask “Howare youreally?”Write 3things thatwent wellthis weekTag afriend ina postMeditate for5 minutes inthe morningValidatetheirfeelingsComplimenta strangerMentalHealthFirstAidersTry deepbreathingfor 2minutesTake abreak

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