Pack ahealthysnack toworkDo neck andshoulderrolls at yourdeskEAPMusicTry a 5-minuteyogavideoCall afriendWaterAsksomeonehow theyreally areVisit theRUOKwebsiteStretchDo 10pushupsor squatsEat ascreen-free mealGo for alunchbreakwalkTag afriend ina postRead abookchapterShare yourweekendplans witha colleagueDrink abig glassof waterI’m here ifyou needto talk?Say hellotosomeonenewMeditate for5 minutes inthe morningLeave apositivesticky note ona colleaguesdeskThankyou  R UOk?Complimenta strangerComplimenta colleagueValidatetheirfeelings13 1114LifelineLookoutside/Takea screenbreakWrite 3things thatwent wellthis weekComplimentyourselfDance toa happysongJournalhowyou'refeeling   Listen to ahappy songwhile preparingdinner FREESPACEYogaWatch asunriseor sunsetLearn theALECacronymfrom R UOK? websiteManagerTag afriend in apositivepostShare aresourceabout R UOK?Stand andmoveeveryhourTry deepbreathingfor 2minutesMentalHealthFirstAidersTake abreakAsk “Howare youreally?”Try deepbreathingfor 2minutesSharesomethingthat madeyou smileSpend 10minutesoutdoorsHealthySnackJournalPack ahealthysnack toworkDo neck andshoulderrolls at yourdeskEAPMusicTry a 5-minuteyogavideoCall afriendWaterAsksomeonehow theyreally areVisit theRUOKwebsiteStretchDo 10pushupsor squatsEat ascreen-free mealGo for alunchbreakwalkTag afriend ina postRead abookchapterShare yourweekendplans witha colleagueDrink abig glassof waterI’m here ifyou needto talk?Say hellotosomeonenewMeditate for5 minutes inthe morningLeave apositivesticky note ona colleaguesdeskThankyou  R UOk?Complimenta strangerComplimenta colleagueValidatetheirfeelings13 1114LifelineLookoutside/Takea screenbreakWrite 3things thatwent wellthis weekComplimentyourselfDance toa happysongJournalhowyou'refeeling   Listen to ahappy songwhile preparingdinner FREESPACEYogaWatch asunriseor sunsetLearn theALECacronymfrom R UOK? websiteManagerTag afriend in apositivepostShare aresourceabout R UOK?Stand andmoveeveryhourTry deepbreathingfor 2minutesMentalHealthFirstAidersTake abreakAsk “Howare youreally?”Try deepbreathingfor 2minutesSharesomethingthat madeyou smileSpend 10minutesoutdoorsHealthySnackJournal

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