Appetizers: Quick, Feel-Good Activities

1. Take a brisk 10-minute walk.
2. Do a quick stretching routine.
3. Dance to your favorite song.
4. Sip on your go-to coffee or tea.
5. Write down things you’re grateful for.
6. Watch a short funny video.
7. Do a quick breathing exercise.
8. Enjoy a piece of fresh fruit.
9. Listen to a motivational podcast clip.
10. Take a moment to sit in the sun.
11. Take a cold shower ( if that’s your thing, lol)
12. Play with your pet
13. Sketch or doodle something simple.
14. Tidy up a small space like your desk.
15. Call or text someone who makes you smile.
16. Try aromatherapy with your favorite scent.
17. Look through old photos that make you happy.
18. Do 15 jumping jacks or squats.
19. Set a timer and declutter for 5 minutes.
20. Write a short affirmation or mantra for the day.

Main Menu: Substantial, Accomplishment-Focused Tasks

1. Complete a 30-minute workout.
2. Cook a meal from scratch.
3. Declutter and organize a full room.
4. Write or journal for 20 minutes.
5. Learn a new skill online.
6. Take on a DIY project you’ve been postponing.
7. Start a scrapbook
8. Deep clean a part of your home.
9. Plan your week with a detailed to-do list.
10. Finish reading a chapter in a book.
11. Volunteer your time for a cause.
12. Practice a musical instrument.
13. Update your resume or LinkedIn profile.
14. Create a vision board.
15. Host a small gathering for friends or family.
16. Plant flowers or start a garden.
17. Research and plan a future trip.
18. Write a thoughtful letter to someone.
19. Study or practice a foreign language.
20. Do a financial check-in or create a budget.

Sides: Small Additions to Complement Your Day

1. Light a candle or use a diffuser.
2. Play your favorite instrumental music.
3. Sip herbal tea while working.
4. Use a cozy blanket while relaxing.
5. Keep a glass of water nearby to stay hydrated.
6. Use a colorful notebook for jotting ideas.
7. Open a window for fresh air.
8. Add lemon slices to your water.
9. Wear a comfy outfit you love.
10. Keep snacks like nuts or fruit handy.
11. Use a timer to schedule breaks.
12. Decorate your workspace with flowers.
13. Take a short walk between tasks.
14. Call your favorite person.
15. Use a stress ball during moments of tension.
16. Listen to white noise or nature sounds.
17. Write out a few motivational quotes.
18. Use bright sticky notes for reminders.
19. Have a fun app or game ready for quick breaks.
20. Treat yourself to a mini skincare session.

Desserts: Feel-Good Rewards

1. Watch an episode of your favorite series.
2. Eat your favorite dessert or treat.
3. Take a long, relaxing bath.
4. Treat yourself to a fancy coffee or tea.
5. Do a 10-minute face mask.
6. Spend time on a hobby you love.
7. Listen to a calming playlist.
8. Watch a feel-good movie.
9. Read a chapter of a novel just for fun.
10. Indulge in a piece of dark chocolate.
11. Play a light-hearted video game.
12. Spend time outside stargazing.
13. Buy yourself fresh flowers.
14. Do a mini online shopping spree.
15. Take a nap in a cozy spot.
16. Try a new dessert recipe.
17. Watch funny clips or bloopers online.
18. Snuggle up with a favorite blanket and book.
19. Journal about your favorite moment of the day.
20. Have a guilt-free lazy evening.

Specials: Unique, Celebratory Activities

1. Plan a weekend road trip.
2. Try a new adventure like zip-lining or hiking.
3. Host a themed dinner party.
4. Attend a live concert or theater show.
5. Explore a museum or art gallery.
6. Go for a spa day or massage.
7. Sign up for a fun class like pottery or cooking.
8. Have a picnic in a scenic spot.
9. Try an escape room with friends.
10. Take a hot air balloon ride.
11. Plan a karaoke night with friends.
12. Go for a scenic bike ride.
13. Spend the day at an amusement park.
14. Take professional photos or do a photoshoot.
15. Try a new cultural cuisine at a restaurant.
16. Go to a wine or food tasting event.
17. Attend a local festival or market.
18. Go to a Sauna.
19. Book a staycation at a nearby hotel.
20. Write and seal a letter to your future self.

Find out more about dopamine menus in my previous blog.