From Bloom
142 small activities for low mood.
Pick one. Do it, even if you don't feel like it. Then notice how you feel. That's behavioural activation, and 71 of these take ten minutes or less.
In the US it's spelled behavioral activation. Therapists sometimes call this a pleasant activities list. Print it as a PDF, or read what to do when you're depressed.
Achievement
Getting something done, however small. Crossing one job off takes a little weight off, and a sense of achievement is one of the feelings behavioural activation tracks.
- Tidy one roomPick one room and tidy only that one
- Do a load of laundryRun one load through the wash and hang it out
- Pay a bill or admin taskClear the one that's been sitting on the list
- Organise a drawer or shelfPick one drawer or shelf and sort it out
- Fix something that's been brokenRepair something you've been living around
- Declutter a bag or wardrobe sectionLet go of what you no longer need
- Make your bedStraighten the sheets and pillows
- Wash the dishesWash up what's in the sink
- Take out the rubbishEmpty the bin and take the bag outside
- Water the plantsGive your plants a drink
- Wipe down the kitchen benchClear the bench and give it a wipe
- Unsubscribe from 5 emailsUnsubscribe from five emails you never read
- Sort the mailOpen, file, or toss whatever's piling up
- Book an appointment you've been putting offCall or fill in the form to book the appointment
- Put clothes awayPut away the clothes on the chair or in the dryer
- Run an errandPick up something from the shops, post a letter
- Read something educationalRead an article or a chapter that teaches you something
- Complete a work taskFinish one task that has been lingering
- Learn something newTry a short tutorial, podcast or course on a new topic
- Make a to-do list and tick one offGet clear on what's needed, then do one
- Write in a journalWrite down what's on your mind for a few minutes
- Set a goal for the weekWrite down one goal you want to reach
- Organise your phone appsDelete what you don't use, tidy the rest
- Write down three wins from todayAcknowledge what you actually accomplished
Connection
Time with other people. A message or a short call counts. Low mood pulls you away from people, and that is when a small contact helps most.
- Call a friendPick up the phone and have a real conversation
- Text someone you've been meaning to reach out toSend that message you've been putting off
- Meet someone for coffeeArrange to sit down with someone you like
- Video call a family memberCall someone in your family on video and catch up
- Write a letter or cardWrite a card or letter by hand, then post it or hand it over
- Walk with a friendMove and talk at the same time
- Message a friend a funny memeShare something light and playful
- Have a proper conversation with a neighbourStop and talk with a neighbour for a few minutes
- Send a voice message to someoneRecord a short voice message to say hello
- Reply to a message you've been putting offAnswer one message that's been waiting for a reply
- Phone call to a friend about nothingCall a friend just to catch up for a few minutes
- Say hi to someone at the shopsSay hello to someone at the checkout or in the queue
- Compliment someoneTell someone something genuine you appreciate about them
- Ask someone how their day is goingAsk a friend or colleague about their day and listen to the answer
- Share a meal with someoneEat together, even takeaway on the couch
- Watch something togetherSit with someone and share a show or movie
- Sit with someone in comfortable silenceSpend time with someone without filling the quiet
- Show someone something on your phoneShow someone a photo or video that made you smile
- Send a thank you messageTell someone you appreciate something they did
- Sit next to someone instead of aloneChoose a seat near other people, even if you don't talk
- Ask someone for a small favourAsk someone to help you with something small
- Cook a meal for someoneMake a meal for someone you care about
- Join a local class or groupFind others who share an interest
- Play a board game with othersGet a few people together for a board game
- Volunteer for somethingGive an hour to a cause or group you care about
- Attend a community eventGo along to a local event or meet-up
- Pet an animalSpend a few minutes with a pet, yours or a friend's
- Plan a trip with someonePick a place and a date with someone and start planning
- Join an online communityFind your people in a forum, group, or server
- Go to a dog parkGo to the dog park, with or without a dog, and chat with the owners
- Take a group fitness classMove your body in the company of others
- Visit a librarySit and read in a library, around other people
- Do a favour for someoneHelp someone with a small task they need doing
Enjoyment
Doing something you like, for its own sake. When you feel flat you often stop doing what you enjoy, and these bring a little of it back.
- Draw or doodleSketch whatever you like, however it turns out
- Creative writingWrite a short story, poem, or journal entry
- Photography walkTake a stroll and photograph whatever catches your eye
- Bake somethingMake something delicious to enjoy or share
- Colour in a colouring bookFill in a page slowly, one colour at a time
- Play a musical instrumentEven a few minutes of noodling counts
- Sing along to musicBelt out a favourite song, on your own if you like
- Make a playlistPut together songs for a mood or a memory
- Try hand lettering or calligraphyWrite a few words slowly and shape each letter
- Garden or tend plantsNurture something living, indoors or out
- Visit a cafeSit with a drink, watch the world go by
- Watch the sunset or sunriseStep outside and take in the sky for a few minutes
- Sit in a parkFind a bench and just be somewhere green
- Watch birds or cloudsLook up and notice what's happening above
- Smell flowers or herbsEngage your senses with something fragrant
- Visit a farmers marketBrowse seasonal produce and local goods
- Listen to musicPut on an album you love or discover something new
- Watch a filmChoose something you've been meaning to watch
- Read a bookPick up any book that appeals to you
- Play a video gamePlay a game you enjoy for a while
- Do a puzzleTry a jigsaw, a crossword or any puzzle you enjoy
- Watch comedyPut on a funny show or clips that make you laugh
- Browse a bookshopWander the shelves with no particular agenda
- Listen to a podcastPick an episode on something you're curious about
- Watch a short YouTube videoPick a video that's funny or comforting
- Look through old photosRevisit happy memories on your phone or in an album
- Play a card gameDeal a game of solitaire and play it through
- Go to the cinemaPick a film and see it on the big screen
- Cook a new recipeTry something you've never made before
- Do nails/self-carePaint your nails or look after your skin or hair
- Visit a gallery or museumWander through art, history, or science
- Make a nice cup of tea or coffeeTake your time making a drink you like
- Light a candleLight a candle and watch the flame for a minute
- Give yourself a face maskPut on a face mask and rest while it sets
- Eat a meal slowly and mindfullyFocus on taste and texture instead of rushing
- Buy yourself flowersBuy a bunch and put them where you'll see them
Body
Moving and looking after yourself. Light, water, food, a short walk. Small physical changes can shift how you feel.
- Go for a walkEven 10 minutes outside counts
- Exercise for 20 minutesAny movement that gets your heart going
- Attend an appointmentGo to a medical, therapy or other appointment you've booked
- Prepare a healthy mealCook something nourishing for yourself
- Do 10 push-ups or sit-upsDo ten push-ups or sit-ups in a row, in under a minute
- Walk to the shops instead of drivingBuild movement into something you're already doing
- Get dressed and leave the housePut on clothes for outside and step out the front door
- Stretch for 10 minutesStretch slowly and hold each stretch for a few breaths
- Step outside for fresh airStand on the porch or walk to the letterbox
- Do yoga or gentle movementMove gently, at whatever pace feels right
- Go for a swimSwim a few easy laps at your own pace
- Dance to one songPut on a track and let your body move
- Walk barefoot on grassTake off your shoes and feel the grass under your feet
- Shake your body for 30 secondsShake out your hands, arms, shoulders and legs
- Drink enough water todaySet a small intention to stay hydrated
- Cook a nutritious mealCook a meal with vegetables in it
- Take your medication / vitaminsTake today's medication or vitamins
- Eat breakfastEat something small, like toast, fruit or a smoothie
- Have a glass of water right nowPour a glass of water now and drink it
- Eat a piece of fruitPick a piece of fruit and eat it
- Spend time in natural lightStep outside or sit near a window in daylight
- Apply body lotion or hand creamRub in some lotion or hand cream slowly
- Brush your teeth mindfullyBrush slowly and notice how it feels
- Change into clean clothesSwap what you're wearing for something clean
- Open the curtains or blindsOpen the curtains or blinds and let the daylight in
Rest
Slowing down on purpose. Rest you choose is different from giving up on the day, and these help you recover without guilt.
- Go to bed at a consistent timeGo to bed at the same time as last night
- Rest without screens for 30 minutesPut the screens away for half an hour
- Take a 20-minute napSet an alarm for 20 minutes and lie down
- Put your phone in another room before bedLeave your phone to charge in another room overnight
- Take a relaxing bath or showerRun a warm bath or shower and take your time
- Do a breathing exerciseBreathe in slowly, then out slowly, for a few minutes
- Hold something warmWrap your hands around a warm mug or a heat pack
- Do nothing for ten minutesSit or lie somewhere comfortable with your phone put away
- Close your eyes and listen to one songLet one song play all the way through without doing anything else
- Listen to rain or ocean soundsPut on a recording of rain, waves or wind and let it play
- Do a body scanNotice each part of your body from your feet up, without changing anything
- Follow a guided relaxationFind a short recording and follow along
- Lie with your legs up the wallLie on your back with your legs resting up against a wall
- Get under a blanket in comfy clothesChange into something soft and stay put for a while
- Go to bed 30 minutes earlierStart winding down a little earlier than usual
- Stretch in bed before getting upStretch slowly before your feet touch the floor
- Sit in the sun with your eyes closedFind a sunny spot and stay still for a few minutes
- Lie on a blanket outsideSpread a blanket on the grass and look up at the sky
- Walk slowly with nowhere to beWalk slowly, with nowhere you need to be
- Take a lunch break away from screensEat somewhere other than your desk, without your phone
- Turn off notifications for an hourPut your phone on Do Not Disturb and leave it
- Leave one chore until tomorrowPick a chore that can wait and leave it until tomorrow
- Say no to one requestTurn down a plan you don't have room for
- Finish work at a set timePick a time to stop and keep to it
Have Bloom pick for you each day.
Bloom offers one activity a day from this list, asks how you feel afterwards, and shows what lifts your days over time.
Coming soon to the App StoreMore about Bloom