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 roomNot the whole house. Just one space
- Do a load of laundryA simple task that genuinely feels good when done
- Pay a bill or admin taskClear the one that's been sitting on the list
- Organise a drawer or shelfSmall space, satisfying result
- 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 bedStart or end the day with one completed act
- Wash the dishesClear the sink. A small reset for the kitchen
- Take out the rubbishA quick task that makes the house feel fresher
- Water the plantsA small act of care for your space
- Wipe down the kitchen benchA clean surface can shift how a room feels
- Unsubscribe from 5 emailsDigital declutter. A few taps, instant relief
- Sort the mailOpen, file, or toss whatever's piling up
- Book an appointment you've been putting offMake the call or fill in the form. Just the booking
- Put clothes awayFrom the chair, the dryer, or the pile. Find their home
- Run an errandPick up something from the shops, post a letter
- Read something educationalAn article, chapter, or video that teaches you something
- Complete a work taskFinish one task that has been lingering
- Learn something newA YouTube tutorial, podcast, or short course
- Make a to-do list and tick one offGet clear on what's needed, then do one
- Write in a journalPut your thoughts somewhere outside your head
- 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 memberConnect face-to-face over the screen
- Write a letter or cardSend something handwritten. Surprisingly powerful
- 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 neighbourA brief but genuine human connection
- Send a voice message to someoneMore personal than text, easier than a call
- Reply to a message you've been putting offClear that social backlog. Even one reply counts
- Phone call to a friend about nothingNo agenda, just catching up for a few minutes
- Say hi to someone at the shopsA small, friendly interaction with a stranger
- Compliment someoneTell someone something genuine you appreciate about them
- Ask someone how their day is goingShow interest in someone else's experience
- 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 silenceYou don't always need to talk to connect
- Show someone something on your phoneA photo, a video, a meme. Instant shared moment
- Send a thank you messageTell someone you appreciate something they did
- Sit next to someone instead of aloneYou don't have to talk. Just be near people
- Ask someone for a small favourLetting people help you is a form of connection
- Cook a meal for someoneShow care through food
- Join a local class or groupFind others who share an interest
- Play a board game with othersFriendly competition and shared laughter
- Volunteer for somethingGive your time to something that matters
- Attend a community eventBe part of something local and shared
- Pet an animalTime with animals can be wonderfully grounding
- Plan a trip with someoneLooking forward to something together boosts mood
- Join an online communityFind your people in a forum, group, or server
- Go to a dog parkDogs and their humans are an easy social setting
- Take a group fitness classMove your body in the company of others
- Visit a libraryA quiet, shared space with no pressure to interact
- Do a favour for someoneHelp with a small task. It benefits you both
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 freely without any goal or pressure
- 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 bookSimple, repetitive, oddly calming
- Play a musical instrumentEven a few minutes of noodling counts
- Sing along to musicBelt out a favourite song. No audience needed
- Make a playlistCurate songs for a mood, memory, or moment
- Try hand lettering or calligraphySlow, intentional writing as a creative act
- 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 bookFiction, non-fiction, whatever calls to you
- Play a video gameEngage in some digital fun and exploration
- Do a puzzleJigsaw, crossword, or any puzzle you enjoy
- Watch comedyA funny show, stand-up, 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 videoSomething funny, interesting, or comforting
- Look through old photosRevisit happy memories on your phone or in an album
- Play a card gameSolitaire or patience. Just you and the cards
- Go to the cinemaThe big screen makes an ordinary film feel like an event
- Cook a new recipeTry something you've never made before
- Do nails/self-careA small act of care for your body
- Visit a gallery or museumWander through art, history, or science
- Make a nice cup of tea or coffeeSlow down and enjoy the ritual of preparing a drink
- Light a candleA small sensory act that changes the mood of a room
- Give yourself a face maskA few minutes of doing something kind for your skin
- Eat a meal slowly and mindfullyFocus on taste and texture instead of rushing
- Buy yourself flowersA small gift to yourself that brightens the room
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 appointmentMedical, therapy, or any commitment you've been putting off
- Prepare a healthy mealCook something nourishing for yourself
- Do 10 push-ups or sit-upsA quick burst of effort, done in under a minute
- Walk to the shops instead of drivingBuild movement into something you're already doing
- Get dressed and leave the houseSometimes the hardest step is the first one out the door
- Stretch for 10 minutesGentle movement to release tension in your body
- Step outside for fresh airStand on the porch, walk to the letterbox. Just be outside briefly
- Do yoga or gentle movementConnect with your body at whatever pace feels right
- Go for a swimWater has a uniquely calming effect on the body
- Dance to one songPut on a track and let your body move
- Walk barefoot on grassA brief sensory grounding exercise
- Shake your body for 30 secondsTension release. Shake hands, arms, shoulders, legs
- Drink enough water todaySet a small intention to stay hydrated
- Cook a nutritious mealPrepare something that genuinely nourishes you
- Take your medication / vitaminsA small, consistent act of self-care
- Eat breakfastEven something small. Toast, fruit, a smoothie
- Have a glass of water right nowNot later. Right now, while you're thinking about it
- Eat a piece of fruitSomething fresh and simple
- Spend time in natural lightStep outside or sit near a window in daylight
- Apply body lotion or hand creamA small act of physical care that engages touch
- Brush your teeth mindfullyTurn an automatic habit into a moment of presence
- Change into clean clothesA fresh outfit can shift how you feel physically
- Open the curtains or blindsLet light in. A tiny reset for the room and for you
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 timeAnchor your sleep rhythm with a regular bedtime
- Rest without screens for 30 minutesGive your nervous system a genuine break
- Take a 20-minute napA short rest to recharge. Set an alarm so you don't worry
- Put your phone in another room before bedRemove the temptation and help your brain wind down
- Take a relaxing bath or showerUse warmth and sensation to soothe your body
- Do a breathing exerciseA few minutes of intentional breath to calm the nervous system
- Hold something warmA mug, a heat pack, a warm towel. Comfort through temperature
- Do nothing for ten minutesNo phone, no task. Sit or lie somewhere comfortable
- 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 upA few slow stretches 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 beA walk where the pace matters more than where you end up
- 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 one that can wait, and let it wait
- 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