My Activity Menu
When your mood feels low, it can be hard to remember the things that help you feel even a little better. This menu is a place to gather those ideas in advance, so you have a gentle list to turn to on a harder day.
How to use this tool
Fill in the categories below with activities that bring you a sense of pleasure, accomplishment, or connection. You don’t have to complete every box — start with whichever feels easiest today.
When you’re ready, use the button at the bottom to print your menu or save it as a PDF. Nothing you type is stored or sent anywhere — your notes stay private on your own device.
Physical Activity
Gentle movement can lift your mood and ease tension, even when motivation is low. Small counts.
Social Connection
Reaching out — even briefly — can help break the cycle of withdrawal. A small hello matters.
Creative Activities
Absorbing, hands-on activities can quiet a busy mind and bring a quiet sense of satisfaction.
Nature & Outdoors
Time outside — fresh air, daylight, green spaces — can have a calming effect on both body and mind.
Rest & Relaxation
Rest is not laziness — it’s a real part of caring for yourself. Gentle, restful moments help you recharge.
Meaningful Tasks
Small, purposeful actions can bring a sense of accomplishment and remind you that your time matters.
Not sure what to add?
That’s okay — a blank menu can feel daunting. These gentle prompts can help you find a few ideas:
- What did you enjoy doing before things felt heavy?
- What small thing tends to make a hard day slightly better?
- Is there something you’ve been meaning to try, even briefly?
- What would a kind friend gently suggest you do today?
Pick just one answer and add it to your menu. One entry is a real start.