Watch asunriseor sunsetMusicAsksomeonehow theyreally areSharesomethingthat madeyou smileTry deepbreathingfor 2minutesWaterWrite 3things thatwent wellthis weekTag afriend in apositivepostVisit theRUOKwebsiteAsk “Howare youreally?”FREESPACEHealthySnackDrink abig glassof waterLearn theALECacronymfrom R UOK? websiteSay hellotosomeonenewShare yourweekendplans witha colleagueR UOk?I’m here ifyou needto talk?ManagerJournalhowyou'refeeling Complimenta strangerShare aresourceabout R UOK?Complimenta colleagueMentalHealthFirstAidersEAPCall afriendTry a 5-minuteyogavideo13 1114LifelineGo for alunchbreakwalkStretchTag afriend ina postSpend 10minutesoutdoorsTake abreakRead abookchapterJournalThankyou  Try deepbreathingfor 2minutesLookoutside/Takea screenbreakValidatetheirfeelingsComplimentyourselfStand andmoveeveryhourDo neck andshoulderrolls at yourdeskDo 10pushupsor squats  Listen to ahappy songwhile preparingdinner Dance toa happysongPack ahealthysnack toworkMeditate for5 minutes inthe morningYogaLeave apositivesticky note ona colleaguesdeskEat ascreen-free mealWatch asunriseor sunsetMusicAsksomeonehow theyreally areSharesomethingthat madeyou smileTry deepbreathingfor 2minutesWaterWrite 3things thatwent wellthis weekTag afriend in apositivepostVisit theRUOKwebsiteAsk “Howare youreally?”FREESPACEHealthySnackDrink abig glassof waterLearn theALECacronymfrom R UOK? websiteSay hellotosomeonenewShare yourweekendplans witha colleagueR UOk?I’m here ifyou needto talk?ManagerJournalhowyou'refeeling Complimenta strangerShare aresourceabout R UOK?Complimenta colleagueMentalHealthFirstAidersEAPCall afriendTry a 5-minuteyogavideo13 1114LifelineGo for alunchbreakwalkStretchTag afriend ina postSpend 10minutesoutdoorsTake abreakRead abookchapterJournalThankyou  Try deepbreathingfor 2minutesLookoutside/Takea screenbreakValidatetheirfeelingsComplimentyourselfStand andmoveeveryhourDo neck andshoulderrolls at yourdeskDo 10pushupsor squats  Listen to ahappy songwhile preparingdinner Dance toa happysongPack ahealthysnack toworkMeditate for5 minutes inthe morningYogaLeave apositivesticky note ona colleaguesdeskEat ascreen-free meal

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