Accumulating positive experiences is an important way to create invite more positive emotions into our lives. Developing this foundation of positive experiences and emotions can act as a protective barrier when our depression sets in, sometimes helping it to not get as bad as it might have been. This is why it is important to make sure you’re doing enjoyable and valued activities on a regular basis.
Sometimes it is difficult to come up with enjoyable activities to do when you’re feeling low. Use the filters below to get some ideas.
Item | Outdoors | Creative | Active | Spiritual | Helping Others | At Home | Can Do Sitting Down | Social | Thinking/Imagination | Pampering |
---|---|---|---|---|---|---|---|---|---|---|
Going fishing | Outdoors | Can Do Sitting Down | Social | |||||||
Holding the door for someone | Helping Others | Social | ||||||||
Going to the gym | Active | Social | ||||||||
Reading magazines or newspapers | At Home | Can Do Sitting Down | ||||||||
Surprising someone with a favor | Spiritual | Helping Others | ||||||||
Playing golf | Outdoors | Active | Social | |||||||
Eating yummy foods | At Home | Can Do Sitting Down | Pampering | |||||||
Thinking about pleasant events (i.e. birthdays, graduations, time with friends/family, etc.) | At Home | Can Do Sitting Down | Thinking/Imagination | |||||||
Having family get-togethers | Social | |||||||||
Watching an inspiring YouTube video | Spiritual | At Home | Can Do Sitting Down | |||||||
Sewing | Creative | At Home | Can Do Sitting Down | |||||||
Planning a day’s activities | At Home | Can Do Sitting Down | ||||||||
Reading blogs or articles online | At Home | Can Do Sitting Down | ||||||||
Thinking how it will be when I finish school | At Home | Can Do Sitting Down | Thinking/Imagination | |||||||
Talking on the phone | At Home | Can Do Sitting Down | Social | |||||||
Thinking about a friend's good qualities | Spiritual | At Home | Can Do Sitting Down | |||||||
Going to the spa, or sauna | Can Do Sitting Down | Social | Pampering | |||||||
Looking at photos | At Home | Can Do Sitting Down | Social | |||||||
Thinking, "I have a lot more going for me than most people" | At Home | Can Do Sitting Down | Thinking/Imagination | |||||||
Taking a break from technology | Spiritual | Pampering | ||||||||
Discussing books | At Home | Can Do Sitting Down | Social | |||||||
Going window shopping | Active | Social | ||||||||
Trying on/Buying clothes | Creative | Active | Social | |||||||
Doodling/Coloring in the coloring book | Creative | At Home | Can Do Sitting Down | |||||||
Signing up to become a Big Brother or Big Sister | Helping Others | At Home | Can Do Sitting Down | |||||||
Lying in the sun | Outdoors | Spiritual | Can Do Sitting Down | |||||||
Spending an evening with good friends | At Home | Social | ||||||||
Thinking about having a family | At Home | Can Do Sitting Down | Thinking/Imagination | |||||||
Going skiing | Outdoors | Active | Social | |||||||
Going camping | Outdoors | Active | Social | |||||||
Creating an aquarium | Creative | At Home | ||||||||
Going to a party | Active | Social | ||||||||
Writing a list of the things I value | Spiritual | At Home | Can Do Sitting Down | |||||||
Going bowling | Active | Social | ||||||||
Buying gifts | Active | Helping Others | At Home | Can Do Sitting Down | ||||||
Going swimming | Outdoors | Active | Social | |||||||
Riding a motorcycle | Outdoors | |||||||||
Thoughts about happy moments in my childhood | At Home | Can Do Sitting Down | Thinking/Imagination | |||||||
Thinking, "I’m an OK person" | At Home | Can Do Sitting Down | Thinking/Imagination | |||||||
Listening to the sounds of nature | Outdoors | Spiritual | Can Do Sitting Down | |||||||
Repairing things around the house | Active | At Home | ||||||||
Recalling past parties | At Home | Can Do Sitting Down | Thinking/Imagination | |||||||
Going to a sports game (or rugby, soccer, basketball, etc.) | Outdoors | Social | ||||||||
Going to the hills | Outdoors | Active | Social | |||||||
Gardening | Outdoors | Creative | Active | |||||||
Watching an online religious service | Spiritual | At Home | Can Do Sitting Down | |||||||
Listening to others | Helping Others | At Home | Can Do Sitting Down | Thinking/Imagination | ||||||
Going canoeing or white-water rafting | Outdoors | Active | Social | |||||||
Lighting candles | Spiritual | At Home | Can Do Sitting Down | Pampering | ||||||
Doing crossword puzzles | At Home | Can Do Sitting Down | ||||||||
Thinking about my past trips | At Home | Can Do Sitting Down | Thinking/Imagination | |||||||
Singing with groups | Creative | Can Do Sitting Down | Social | |||||||
Making a smoothie and drinking it slowly | At Home | Can Do Sitting Down | Pampering | |||||||
Cooking, baking | Creative | At Home | ||||||||
Binge-watching that trashy TV show I’ve been thinking about starting. | At Home | Can Do Sitting Down | Pampering | |||||||
Reading cards others have written to me | At Home | Can Do Sitting Down | ||||||||
Smiling at a stranger | Helping Others | Can Do Sitting Down | Social | |||||||
Jogging, walking | Outdoors | Active | Social | |||||||
Getting/giving a massage | Helping Others | At Home | Social | Pampering | ||||||
Helping someone who is struggling with chores, meals, etc. | Helping Others | Social | ||||||||
Joining or forming a band | Creative | At Home | Can Do Sitting Down | Social | ||||||
Playing squash | Active | Social | ||||||||
Selling or trading something | At Home | Can Do Sitting Down | ||||||||
Fantasizing about the future | At Home | Can Do Sitting Down | Thinking/Imagination | |||||||
Having coffee at a cafe | Can Do Sitting Down | Social | ||||||||
Having discussions with friends | At Home | Can Do Sitting Down | Social | |||||||
Making jigsaw puzzles | At Home | Can Do Sitting Down | ||||||||
Buying household gadgets | At Home | |||||||||
Going rock climbing | Outdoors | Active | Social | |||||||
Going to church, praying (practising religion) | Spiritual | Can Do Sitting Down | Social | |||||||
Making a gift for someone | Creative | Helping Others | At Home | Can Do Sitting Down | ||||||
Going hiking | Outdoors | Active | ||||||||
Sketching, painting | Creative | At Home | Can Do Sitting Down | |||||||
Writing diary/journal entries or letters | Creative | At Home | Can Do Sitting Down | |||||||
Playing cards | At Home | Can Do Sitting Down | Social | |||||||
Going bike riding | Outdoors | Active | Social | |||||||
Early morning coffee and newspaper | At Home | Can Do Sitting Down | ||||||||
Going out to dinner | Can Do Sitting Down | Social | ||||||||
Playing soccer | Outdoors | Active | Social | |||||||
Dressing up and looking nice | Creative | At Home | Pampering | |||||||
Doing embroidery, cross stitching | Creative | At Home | Can Do Sitting Down | |||||||
Taking the afternoon off of work/school | At Home | Can Do Sitting Down | Pampering | |||||||
Acting | Creative | Active | Social | |||||||
Taking a "stay-cation" (or a vacation!) | Outdoors | Active | At Home | Can Do Sitting Down | Pampering | |||||
Playing musical instruments | Creative | At Home | Can Do Sitting Down | Social | ||||||
Getting a haircut | Can Do Sitting Down | Social | Pampering | |||||||
Remembering the words and deeds of loving people | At Home | Can Do Sitting Down | Thinking/Imagination | |||||||
Finding ways to practice compassion with others | Spiritual | Helping Others | At Home | Can Do Sitting Down | ||||||
Buying a bag of my favorite candy and eat one piece a day until the month is over. | Can Do Sitting Down | Pampering | ||||||||
Doing woodworking | Creative | Social | ||||||||
Planning to go to school or university | At Home | Can Do Sitting Down | Thinking/Imagination | |||||||
Refinishing furniture | Creative | At Home | ||||||||
Shooting pool | Active | Social | ||||||||
Writing books (poems, articles) | Creative | At Home | Can Do Sitting Down | |||||||
Arranging flowers | Creative | At Home | Can Do Sitting Down | Social | ||||||
Researching volunteer opportunities | Helping Others | At Home | Can Do Sitting Down | |||||||
Daydreaming | At Home | Can Do Sitting Down | Thinking/Imagination | |||||||
Smelling my favorite essential oils or candles | Spiritual | At Home | Can Do Sitting Down | Pampering | ||||||
Working on my car | Outdoors | Creative | Active | |||||||
Getting a manicure | Can Do Sitting Down | Social | Pampering | |||||||
Thinking “I did that pretty well” after doing something | At Home | Can Do Sitting Down | Thinking/Imagination | |||||||
Eating | At Home | Can Do Sitting Down | ||||||||
Going to the hairdresser | Can Do Sitting Down | Social | ||||||||
Going to the beach | Outdoors | Active | Spiritual | |||||||
Taking a long and leisurely bubble bath. | At Home | Can Do Sitting Down | Pampering | |||||||
Working | Can Do Sitting Down | Social | ||||||||
Thinking about becoming active in the community | At Home | Can Do Sitting Down | Thinking/Imagination | |||||||
Having lunch with a friend | Outdoors | At Home | Can Do Sitting Down | Social | ||||||
Taking children places | Outdoors | Active | Helping Others | Social | ||||||
Going for a drive | Can Do Sitting Down | |||||||||
Having a political discussion | At Home | Can Do Sitting Down | Social | |||||||
Thinking religious thoughts | Spiritual | At Home | Can Do Sitting Down | Thinking/Imagination | ||||||
Working on my car/bicycle | Outdoors | Active | ||||||||
Going to plays and concerts | Outdoors | Creative | Can Do Sitting Down | Social | ||||||
Thinking, "I’m a person who can cope" | At Home | Can Do Sitting Down | Thinking/Imagination | |||||||
Dancing | Creative | Active | Spiritual | At Home | ||||||
Going horseback riding | Outdoors | Active | Social | |||||||
Photography | Outdoors | Creative | At Home | |||||||
Meditating | Spiritual | At Home | Can Do Sitting Down | Pampering | ||||||
Singing around the house | Creative | At Home | Can Do Sitting Down | |||||||
Buying things for myself in the store | Active | Pampering | ||||||||
Going to clubs (garden, sewing, etc.) | Creative | Active | Social | |||||||
Thrift store shopping | Creative | Active | Social | |||||||
Going downtown or to a shopping mall | Outdoors | Active | Social | |||||||
Going birdwatching | Outdoors | Active | Social | |||||||
Donating something I don't use | Helping Others | |||||||||
Creating a care package for someone I care about (i.e. best friend, mom, dad, sibling, mentor, etc.) | Creative | Helping Others | At Home | Can Do Sitting Down | ||||||
Planning a career | At Home | Can Do Sitting Down | Thinking/Imagination | |||||||
Fighting for a cause | Spiritual | Helping Others | Social | |||||||
Thinking about getting married | At Home | Can Do Sitting Down | Thinking/Imagination | |||||||
Flying kites | Outdoors | Active | Social | |||||||
Collecting things (coins, shells, etc.) | Creative | At Home | ||||||||
Going to the local ice cream parlor and indulging in an ice cream cone or sundae. | Social | Pampering | ||||||||
Meeting new people | Social | |||||||||
Doing ballet, jazz/tap dancing | Creative | Active | Social | |||||||
Practising karate, judo, yoga | Outdoors | Active | Spiritual | At Home | Social | |||||
Thinking about my good qualities | At Home | Can Do Sitting Down | Thinking/Imagination | |||||||
Reading fiction | Creative | At Home | Can Do Sitting Down | |||||||
Star gazing | Outdoors | Can Do Sitting Down | Social | |||||||
Rearranging the furniture in my house | Active | At Home | ||||||||
Visiting people who are sick, shut in, or in trouble | Active | Helping Others | Social | |||||||
Thinking about retirement | At Home | Can Do Sitting Down | Thinking/Imagination | |||||||
Going on a picnic | Outdoors | Can Do Sitting Down | Social | |||||||
Reading non-fiction | At Home | Can Do Sitting Down | ||||||||
Cleaning | Active | At Home | ||||||||
Going to the library | Can Do Sitting Down | |||||||||
Conducting experiments | Creative | At Home | Can Do Sitting Down | |||||||
Thinking about buying things | At Home | Can Do Sitting Down | Thinking/Imagination | |||||||
Making a card and giving it to someone I care about | Creative | Spiritual | Helping Others | At Home | Can Do Sitting Down | |||||
Driving | Can Do Sitting Down | |||||||||
Solving riddles mentally | At Home | Can Do Sitting Down | ||||||||
Saying “I love you” | Helping Others | At Home | Can Do Sitting Down | Social | ||||||
Watching my children (play) | Outdoors | At Home | Can Do Sitting Down | |||||||
Composing or arranging songs or music | Creative | At Home | Can Do Sitting Down | |||||||
Going to a movie | Can Do Sitting Down | Social | ||||||||
Learning to do something new (i.e. new language, craft, game, etc.) | Creative | At Home | Can Do Sitting Down | |||||||
Throwing a barbecue | Outdoors | At Home | Can Do Sitting Down | Social | ||||||
Playing tennis | Outdoors | Active | Social | |||||||
Watching movies or videos | Creative | At Home | Can Do Sitting Down | Social | ||||||
Making lists of tasks | At Home | Can Do Sitting Down | ||||||||
Remembering beautiful scenery | At Home | Can Do Sitting Down | Thinking/Imagination | |||||||
Planning a career change | At Home | Can Do Sitting Down | Thinking/Imagination | |||||||
Listening to the radio | At Home | Can Do Sitting Down | ||||||||
Texting a friend out of the blue | Helping Others | At Home | Can Do Sitting Down | Social | ||||||
Playing video/computer games | At Home | Can Do Sitting Down | Social | |||||||
Buying, selling stocks and shares | At Home | Can Do Sitting Down | ||||||||
Travelling to national parks | Outdoors | Active | Social | |||||||
Going to a fair, carnival, circus, zoo, or amusement park | Outdoors | Active | Social | |||||||
Buying things for myself online | At Home | Can Do Sitting Down | Pampering | |||||||
Teaching a skill I know | Helping Others | Social | ||||||||
Listening to music | Creative | Spiritual | At Home | Can Do Sitting Down | Pampering | |||||
Reflecting on how I’ve improved | Spiritual | At Home | Can Do Sitting Down | Thinking/Imagination | ||||||
Going sailing | Outdoors | Active | Social | |||||||
Buying a meal for a homeless person | Helping Others | Social | ||||||||
Going to museums, art galleries | Creative | Active | Social | |||||||
Going on a date | Outdoors | Active | At Home | Social | ||||||
Going ice skating, roller skating/blading | Outdoors | Active | Social | |||||||
Donating food to a food pantry | Helping Others | |||||||||
Kissing | At Home | Can Do Sitting Down | Social | |||||||
Playing volleyball | Outdoors | Active | Social | |||||||
Sleeping | At Home | Can Do Sitting Down | Pampering | |||||||
Playing a board game | At Home | Can Do Sitting Down | Social | |||||||
Thinking about my achievements | At Home | Can Do Sitting Down | Thinking/Imagination | |||||||
Thinking of 3 things I am grateful for | Spiritual | At Home | Can Do Sitting Down | |||||||
Going to my favorite deli, ordering my favorite sandwich, and having it for lunch someplace outside. | Can Do Sitting Down | Social | Pampering | |||||||
Reading a book of spiritual quotes/teachings | Spiritual | At Home | Can Do Sitting Down | |||||||
Watching stand-up on YouTube | At Home | Can Do Sitting Down | Social | Pampering | ||||||
Knitting/crocheting/quilting | Creative | At Home | Can Do Sitting Down | Social | ||||||
Making a donation to charity (even if it's small!) | Helping Others | At Home | Can Do Sitting Down | |||||||
Buying books | Active | At Home | Can Do Sitting Down | |||||||
Sightseeing | Outdoors | Active | Social | |||||||
Doing arts and crafts | Creative | At Home | Can Do Sitting Down | Social | ||||||
Having quiet evenings | At Home | Can Do Sitting Down | ||||||||
Playing with my pets | Helping Others | At Home | Can Do Sitting Down | |||||||
Taking care of my plants | Outdoors | Creative | Active | At Home | ||||||
Planning parties | Creative | Helping Others | At Home | Can Do Sitting Down | ||||||
Exercising | Outdoors | Active | At Home | Social | Pampering | |||||
Travelling abroad, interstate or within the state | Outdoors | Active | Social | |||||||
Listening to an audiobook (try Audible or Librivox) | At Home | Can Do Sitting Down | Pampering | |||||||
Watching a movie from IMBD's list of 100 top-rated films | At Home | Can Do Sitting Down | Social | Pampering | ||||||
Taking an online class | At Home | Can Do Sitting Down | ||||||||
Planning a trip | Creative | At Home | Can Do Sitting Down | |||||||
Video chatting with a friend | At Home | Can Do Sitting Down | Social | |||||||
Watching a TED Talk (check out Brene Brown, Dan Gilbert, or Dan Pink) | Spiritual | At Home | Can Do Sitting Down | |||||||
Learning to play a musical instrument | Creative | At Home | Can Do Sitting Down | |||||||
Learning how to code | At Home | Can Do Sitting Down | ||||||||
Decluttering my closet | Active | At Home |
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