Read abookchapterTry deepbreathingfor 2minutesSpend 10minutesoutdoorsMusicDrink abig glassof waterHealthySnackLookoutside/Takea screenbreakI’m here ifyou needto talk?Do neck andshoulderrolls at yourdeskJournalhowyou'refeeling Sharesomethingthat madeyou smileLeave apositivesticky note ona colleaguesdeskAsksomeonehow theyreally areComplimenta strangerTag afriend ina postTry deepbreathingfor 2minutes13 1114LifelineVisit theRUOKwebsiteFREESPACE  Listen to ahappy songwhile preparingdinner R UOk?Ask “Howare youreally?”EAPEat ascreen-free mealValidatetheirfeelingsJournalStand andmoveeveryhourShare yourweekendplans witha colleagueDo 10pushupsor squatsTake abreakWaterPack ahealthysnack toworkComplimenta colleagueComplimentyourselfTry a 5-minuteyogavideoMentalHealthFirstAidersShare aresourceabout R UOK?Learn theALECacronymfrom R UOK? websiteYogaWrite 3things thatwent wellthis weekManagerDance toa happysongGo for alunchbreakwalkStretchWatch asunriseor sunsetSay hellotosomeonenewTag afriend in apositivepostThankyou  Call afriendMeditate for5 minutes inthe morningRead abookchapterTry deepbreathingfor 2minutesSpend 10minutesoutdoorsMusicDrink abig glassof waterHealthySnackLookoutside/Takea screenbreakI’m here ifyou needto talk?Do neck andshoulderrolls at yourdeskJournalhowyou'refeeling Sharesomethingthat madeyou smileLeave apositivesticky note ona colleaguesdeskAsksomeonehow theyreally areComplimenta strangerTag afriend ina postTry deepbreathingfor 2minutes13 1114LifelineVisit theRUOKwebsiteFREESPACE  Listen to ahappy songwhile preparingdinner R UOk?Ask “Howare youreally?”EAPEat ascreen-free mealValidatetheirfeelingsJournalStand andmoveeveryhourShare yourweekendplans witha colleagueDo 10pushupsor squatsTake abreakWaterPack ahealthysnack toworkComplimenta colleagueComplimentyourselfTry a 5-minuteyogavideoMentalHealthFirstAidersShare aresourceabout R UOK?Learn theALECacronymfrom R UOK? websiteYogaWrite 3things thatwent wellthis weekManagerDance toa happysongGo for alunchbreakwalkStretchWatch asunriseor sunsetSay hellotosomeonenewTag afriend in apositivepostThankyou  Call afriendMeditate for5 minutes inthe morning

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