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Appetizers: Quick, Feel-Good Activities
- Take a brisk 10-minute walk.
- Do a quick stretching routine.
- Dance to your favorite song.
- Sip on your go-to coffee or tea.
- Write down things you’re grateful for.
- Watch a short funny video.
- Do a quick breathing exercise.
- Enjoy a piece of fresh fruit.
- Listen to a motivational podcast clip.
- Take a moment to sit in the sun.
- Take a cold shower ( if that’s your thing, lol)
- Play with your pet
- Sketch or doodle something simple.
- Tidy up a small space like your desk.
- Call or text someone who makes you smile.
- Try aromatherapy with your favorite scent.
- Look through old photos that make you happy.
- Do 15 jumping jacks or squats.
- Set a timer and declutter for 5 minutes.
- Write a short affirmation or mantra for the day.
Main Menu: Substantial, Accomplishment-Focused Tasks
- Complete a 30-minute workout.
- Cook a meal from scratch.
- Declutter and organize a full room.
- Write or journal for 20 minutes.
- Learn a new skill online.
- Take on a DIY project you’ve been postponing.
- Start a scrapbook
- Deep clean a part of your home.
- Plan your week with a detailed to-do list.
- Finish reading a chapter in a book.
- Volunteer your time for a cause.
- Practice a musical instrument.
- Update your resume or LinkedIn profile.
- Create a vision board.
- Host a small gathering for friends or family.
- Plant flowers or start a garden.
- Research and plan a future trip.
- Write a thoughtful letter to someone.
- Study or practice a foreign language.
- Do a financial check-in or create a budget.
Sides: Small Additions to Complement Your Day
- Light a candle or use a diffuser.
- Play your favorite instrumental music.
- Sip herbal tea while working.
- Use a cozy blanket while relaxing.
- Keep a glass of water nearby to stay hydrated.
- Use a colorful notebook for jotting ideas.
- Open a window for fresh air.
- Add lemon slices to your water.
- Wear a comfy outfit you love.
- Keep snacks like nuts or fruit handy.
- Use a timer to schedule breaks.
- Decorate your workspace with flowers.
- Take a short walk between tasks.
- Call your favorite person.
- Use a stress ball during moments of tension.
- Listen to white noise or nature sounds.
- Write out a few motivational quotes.
- Use bright sticky notes for reminders.
- Have a fun app or game ready for quick breaks.
- Treat yourself to a mini skincare session.
Desserts: Feel-Good Rewards
- Watch an episode of your favorite series.
- Eat your favorite dessert or treat.
- Take a long, relaxing bath.
- Treat yourself to a fancy coffee or tea.
- Do a 10-minute face mask.
- Spend time on a hobby you love.
- Listen to a calming playlist.
- Watch a feel-good movie.
- Read a chapter of a novel just for fun.
- Indulge in a piece of dark chocolate.
- Play a light-hearted video game.
- Spend time outside stargazing.
- Buy yourself fresh flowers.
- Do a mini online shopping spree.
- Take a nap in a cozy spot.
- Try a new dessert recipe.
- Watch funny clips or bloopers online.
- Snuggle up with a favorite blanket and book.
- Journal about your favorite moment of the day.
- Have a guilt-free lazy evening.
Specials: Unique, Celebratory Activities
- Plan a weekend road trip.
- Try a new adventure like zip-lining or hiking.
- Host a themed dinner party.
- Attend a live concert or theater show.
- Explore a museum or art gallery.
- Go for a spa day or massage.
- Sign up for a fun class like pottery or cooking.
- Have a picnic in a scenic spot.
- Try an escape room with friends.
- Take a hot air balloon ride.
- Plan a karaoke night with friends.
- Go for a scenic bike ride.
- Spend the day at an amusement park.
- Take professional photos or do a photoshoot.
- Try a new cultural cuisine at a restaurant.
- Go to a wine or food tasting event.
- Attend a local festival or market.
- Go to a Sauna.
- Book a staycation at a nearby hotel.
- Write and seal a letter to your future self.
Find out more about dopamine menus in my previous blog.
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