Positive Activities

Find ideas for activities to increase positive emotions.

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

Positive Activities

Find ideas for activities to increase positive emotions.

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