Building Positivity

Item
Going fishingOutdoorsCan Do Sitting DownSocial
Holding the door for someoneHelping OthersSocial
Going to the gymActiveSocial
Reading magazines or newspapersAt HomeCan Do Sitting Down
Surprising someone with a favorSpiritualHelping Others
Playing golfOutdoorsActiveSocial
Eating yummy foodsAt HomeCan Do Sitting DownPampering
Thinking about pleasant events (i.e. birthdays, graduations, time with friends/family, etc.)At HomeCan Do Sitting DownThinking/Imagination
Having family get-togethersSocial
Watching an inspiring YouTube videoSpiritualAt HomeCan Do Sitting Down
SewingCreativeAt HomeCan Do Sitting Down
Planning a day’s activitiesAt HomeCan Do Sitting Down
Reading blogs or articles onlineAt HomeCan Do Sitting Down
Thinking how it will be when I finish schoolAt HomeCan Do Sitting DownThinking/Imagination
Talking on the phone At HomeCan Do Sitting DownSocial
Thinking about a friend's good qualitiesSpiritualAt HomeCan Do Sitting Down
Going to the spa, or saunaCan Do Sitting DownSocialPampering
Looking at photosAt HomeCan Do Sitting DownSocial
Thinking, "I have a lot more going for me than most people"At HomeCan Do Sitting DownThinking/Imagination
Taking a break from technologySpiritualPampering
Discussing booksAt HomeCan Do Sitting DownSocial
Going window shopping ActiveSocial
Trying on/Buying clothesCreativeActiveSocial
Doodling/Coloring in the coloring bookCreativeAt HomeCan Do Sitting Down
Signing up to become a Big Brother or Big SisterHelping OthersAt HomeCan Do Sitting Down
Lying in the sunOutdoorsSpiritualCan Do Sitting Down
Spending an evening with good friendsAt HomeSocial
Thinking about having a familyAt HomeCan Do Sitting DownThinking/Imagination
Going skiingOutdoorsActiveSocial
Going campingOutdoorsActiveSocial
Creating an aquariumCreativeAt Home
Going to a partyActiveSocial
Writing a list of the things I valueSpiritualAt HomeCan Do Sitting Down
Going bowlingActiveSocial
Buying giftsActiveHelping OthersAt HomeCan Do Sitting Down
Going swimmingOutdoorsActiveSocial
Riding a motorcycleOutdoors
Thoughts about happy moments in my childhoodAt HomeCan Do Sitting DownThinking/Imagination
Thinking, "I’m an OK person"At HomeCan Do Sitting DownThinking/Imagination
Listening to the sounds of natureOutdoorsSpiritualCan Do Sitting Down
Repairing things around the houseActiveAt Home
Recalling past partiesAt HomeCan Do Sitting DownThinking/Imagination
Going to a sports game (or rugby, soccer, basketball, etc.)OutdoorsSocial
Going to the hillsOutdoorsActiveSocial
GardeningOutdoorsCreativeActive
Watching an online religious serviceSpiritualAt HomeCan Do Sitting Down
Listening to othersHelping OthersAt HomeCan Do Sitting DownThinking/Imagination
Going canoeing or white-water raftingOutdoorsActiveSocial
Lighting candlesSpiritualAt HomeCan Do Sitting DownPampering
Doing crossword puzzlesAt HomeCan Do Sitting Down
Thinking about my past tripsAt HomeCan Do Sitting DownThinking/Imagination
Singing with groupsCreativeCan Do Sitting DownSocial
Making a smoothie and drinking it slowlyAt HomeCan Do Sitting DownPampering
Cooking, bakingCreativeAt Home
Binge-watching that trashy TV show I’ve been thinking about starting.At HomeCan Do Sitting DownPampering
Reading cards others have written to meAt HomeCan Do Sitting Down
Smiling at a strangerHelping OthersCan Do Sitting DownSocial
Jogging, walkingOutdoorsActiveSocial
Getting/giving a massageHelping OthersAt HomeSocialPampering
Helping someone who is struggling with chores, meals, etc.Helping OthersSocial
Joining or forming a bandCreativeAt HomeCan Do Sitting DownSocial
Playing squashActiveSocial
Selling or trading somethingAt HomeCan Do Sitting Down
Fantasizing about the futureAt HomeCan Do Sitting DownThinking/Imagination
Having coffee at a cafeCan Do Sitting DownSocial
Having discussions with friendsAt HomeCan Do Sitting DownSocial
Making jigsaw puzzlesAt HomeCan Do Sitting Down
Buying household gadgetsAt Home
Going rock climbingOutdoorsActiveSocial
Going to church, praying (practising religion)SpiritualCan Do Sitting DownSocial
Making a gift for someoneCreativeHelping OthersAt HomeCan Do Sitting Down
Going hikingOutdoorsActive
Sketching, paintingCreativeAt HomeCan Do Sitting Down
Writing diary/journal entries or lettersCreativeAt HomeCan Do Sitting Down
Playing cardsAt HomeCan Do Sitting DownSocial
Going bike ridingOutdoorsActiveSocial
Early morning coffee and newspaperAt HomeCan Do Sitting Down
Going out to dinnerCan Do Sitting DownSocial
Playing soccerOutdoorsActiveSocial
Dressing up and looking niceCreativeAt HomePampering
Doing embroidery, cross stitchingCreativeAt HomeCan Do Sitting Down
Taking the afternoon off of work/schoolAt HomeCan Do Sitting DownPampering
ActingCreativeActiveSocial
Taking a "stay-cation" (or a vacation!)OutdoorsActiveAt HomeCan Do Sitting DownPampering
Playing musical instrumentsCreativeAt HomeCan Do Sitting DownSocial
Getting a haircutCan Do Sitting DownSocialPampering
Remembering the words and deeds of loving peopleAt HomeCan Do Sitting DownThinking/Imagination
Finding ways to practice compassion with othersSpiritualHelping OthersAt HomeCan Do Sitting Down
Buying a bag of my favorite candy and eat one piece a day until the month is over.Can Do Sitting DownPampering
Doing woodworkingCreativeSocial
Planning to go to school or universityAt HomeCan Do Sitting DownThinking/Imagination
Refinishing furnitureCreativeAt Home
Shooting poolActiveSocial
Writing books (poems, articles)CreativeAt HomeCan Do Sitting Down
Arranging flowersCreativeAt HomeCan Do Sitting DownSocial
Researching volunteer opportunitiesHelping OthersAt HomeCan Do Sitting Down
DaydreamingAt HomeCan Do Sitting DownThinking/Imagination
Smelling my favorite essential oils or candlesSpiritualAt HomeCan Do Sitting DownPampering
Working on my carOutdoorsCreativeActive
Getting a manicureCan Do Sitting DownSocialPampering
Thinking “I did that pretty well” after doing somethingAt HomeCan Do Sitting DownThinking/Imagination
EatingAt HomeCan Do Sitting Down
Going to the hairdresserCan Do Sitting DownSocial
Going to the beachOutdoorsActiveSpiritual
Taking a long and leisurely bubble bath.At HomeCan Do Sitting DownPampering
WorkingCan Do Sitting DownSocial
Thinking about becoming active in the communityAt HomeCan Do Sitting DownThinking/Imagination
Having lunch with a friendOutdoorsAt HomeCan Do Sitting DownSocial
Taking children placesOutdoorsActiveHelping OthersSocial
Going for a driveCan Do Sitting Down
Having a political discussionAt HomeCan Do Sitting DownSocial
Thinking religious thoughtsSpiritualAt HomeCan Do Sitting DownThinking/Imagination
Working on my car/bicycleOutdoorsActive
Going to plays and concertsOutdoorsCreativeCan Do Sitting DownSocial
Thinking, "I’m a person who can cope"At HomeCan Do Sitting DownThinking/Imagination
DancingCreativeActiveSpiritualAt Home
Going horseback ridingOutdoorsActiveSocial
PhotographyOutdoorsCreativeAt Home
MeditatingSpiritualAt HomeCan Do Sitting DownPampering
Singing around the houseCreativeAt HomeCan Do Sitting Down
Buying things for myself in the storeActivePampering
Going to clubs (garden, sewing, etc.)CreativeActiveSocial
Thrift store shoppingCreativeActiveSocial
Going downtown or to a shopping mallOutdoorsActiveSocial
Going birdwatchingOutdoorsActiveSocial
Donating something I don't useHelping Others
Creating a care package for someone I care about (i.e. best friend, mom, dad, sibling, mentor, etc.)CreativeHelping OthersAt HomeCan Do Sitting Down
Planning a careerAt HomeCan Do Sitting DownThinking/Imagination
Fighting for a causeSpiritualHelping OthersSocial
Thinking about getting marriedAt HomeCan Do Sitting DownThinking/Imagination
Flying kitesOutdoorsActiveSocial
Collecting things (coins, shells, etc.)CreativeAt Home
Going to the local ice cream parlor and indulging in an ice cream cone or sundae.SocialPampering
Meeting new peopleSocial
Doing ballet, jazz/tap dancingCreativeActiveSocial
Practising karate, judo, yoga OutdoorsActiveSpiritualAt HomeSocial
Thinking about my good qualitiesAt HomeCan Do Sitting DownThinking/Imagination
Reading fictionCreativeAt HomeCan Do Sitting Down
Star gazing OutdoorsCan Do Sitting DownSocial
Rearranging the furniture in my houseActiveAt Home
Visiting people who are sick, shut in, or in troubleActiveHelping OthersSocial
Thinking about retirementAt HomeCan Do Sitting DownThinking/Imagination
Going on a picnicOutdoorsCan Do Sitting DownSocial
Reading non-fictionAt HomeCan Do Sitting Down
CleaningActiveAt Home
Going to the libraryCan Do Sitting Down
Conducting experimentsCreativeAt HomeCan Do Sitting Down
Thinking about buying thingsAt HomeCan Do Sitting DownThinking/Imagination
Making a card and giving it to someone I care aboutCreativeSpiritualHelping OthersAt HomeCan Do Sitting Down
DrivingCan Do Sitting Down
Solving riddles mentallyAt HomeCan Do Sitting Down
Saying “I love you”Helping OthersAt HomeCan Do Sitting DownSocial
Watching my children (play)OutdoorsAt HomeCan Do Sitting Down
Composing or arranging songs or musicCreativeAt HomeCan Do Sitting Down
Going to a movieCan Do Sitting DownSocial
Learning to do something new (i.e. new language, craft, game, etc.)CreativeAt HomeCan Do Sitting Down
Throwing a barbecueOutdoorsAt HomeCan Do Sitting DownSocial
Playing tennisOutdoorsActiveSocial
Watching movies or videosCreativeAt HomeCan Do Sitting DownSocial
Making lists of tasksAt HomeCan Do Sitting Down
Remembering beautiful sceneryAt HomeCan Do Sitting DownThinking/Imagination
Planning a career changeAt HomeCan Do Sitting DownThinking/Imagination
Listening to the radioAt HomeCan Do Sitting Down
Texting a friend out of the blueHelping OthersAt HomeCan Do Sitting DownSocial
Playing video/computer gamesAt HomeCan Do Sitting DownSocial
Buying, selling stocks and sharesAt HomeCan Do Sitting Down
Travelling to national parksOutdoorsActiveSocial
Going to a fair, carnival, circus, zoo, or amusement parkOutdoorsActiveSocial
Buying things for myself onlineAt HomeCan Do Sitting DownPampering
Teaching a skill I know Helping OthersSocial
Listening to musicCreativeSpiritualAt HomeCan Do Sitting DownPampering
Reflecting on how I’ve improvedSpiritualAt HomeCan Do Sitting DownThinking/Imagination
Going sailingOutdoorsActiveSocial
Buying a meal for a homeless personHelping OthersSocial
Going to museums, art galleriesCreativeActiveSocial
Going on a dateOutdoorsActiveAt HomeSocial
Going ice skating, roller skating/bladingOutdoorsActiveSocial
Donating food to a food pantryHelping Others
KissingAt HomeCan Do Sitting DownSocial
Playing volleyballOutdoorsActiveSocial
SleepingAt HomeCan Do Sitting DownPampering
Playing a board gameAt HomeCan Do Sitting DownSocial
Thinking about my achievementsAt HomeCan Do Sitting DownThinking/Imagination
Thinking of 3 things I am grateful forSpiritualAt HomeCan Do Sitting Down
Going to my favorite deli, ordering my favorite sandwich, and having it for lunch someplace outside.Can Do Sitting DownSocialPampering
Reading a book of spiritual quotes/teachingsSpiritualAt HomeCan Do Sitting Down
Watching stand-up on YouTubeAt HomeCan Do Sitting DownSocialPampering
Knitting/crocheting/quiltingCreativeAt HomeCan Do Sitting DownSocial
Making a donation to charity (even if it's small!)Helping OthersAt HomeCan Do Sitting Down
Buying booksActiveAt HomeCan Do Sitting Down
SightseeingOutdoorsActiveSocial
Doing arts and craftsCreativeAt HomeCan Do Sitting DownSocial
Having quiet eveningsAt HomeCan Do Sitting Down
Playing with my petsHelping OthersAt HomeCan Do Sitting Down
Taking care of my plantsOutdoorsCreativeActiveAt Home
Planning partiesCreativeHelping OthersAt HomeCan Do Sitting Down
ExercisingOutdoorsActiveAt HomeSocialPampering
Travelling abroad, interstate or within the stateOutdoorsActiveSocial
Listening to an audiobook (try Audible or Librivox)At HomeCan Do Sitting DownPampering
Watching a movie from IMBD's list of 100 top-rated filmsAt HomeCan Do Sitting DownSocialPampering
Taking an online classAt HomeCan Do Sitting Down
Planning a tripCreativeAt HomeCan Do Sitting Down
Video chatting with a friendAt HomeCan Do Sitting DownSocial
Watching a TED Talk (check out Brene Brown, Dan Gilbert, or Dan Pink)SpiritualAt HomeCan Do Sitting Down
Learning to play a musical instrumentCreativeAt HomeCan Do Sitting Down
Learning how to codeAt HomeCan Do Sitting Down
Decluttering my closetActiveAt Home

Did you know...

Text on this page can be read to you!

Let’s face it – depression can make reading really difficult. That’s why we’ve tried to make this website as accessible as possible – no long paragraphs, and text-to-speech capabilities. Simply highlight the text you want to read and press the play button.*

*if you are using text-to-speech on a mobile phone, make sure the sound is on