Activity Menu

Doing the things that matter to you

is one of the most effective ways to How could this tool help me?
improve your mood. Being more active

ts
increases your sense of pleasure and • The Activity Menu contains lots of examples of activities that you might
achievement in life, and gives you more

lien
find rewarding.
opportunities to connect with people. • It can remind you of things you’ve stopped doing, but that matter to you.

wit nlo r:
You could think of these activities as an • You can use it to plan activities in all the important areas of your life (e.g.,

ou s
‘anti-depressant’ or ‘stress-reducer’ – if your relationships, self-care, learning, etc.).

ng dow n fo
h y ad
you don’t do them, your mood starts to

rc
suffer. Most importantly, behaving in
line with your values (what is important
to you in life) provides you with a sense How should I use it?
of purpose and direction.

a
• Read through the list to identify some activities that are important to you
Choosing activities that you find

sh free pl
and that might be rewarding.
important and rewarding can be
• Choose a range of activities (e.g., some that are achievement-focused
difficult, particularly if you’re struggling
and some that involve other people).
with low mood. The Activity Menu
for rk- aid
• Once you’ve selected some activities, plan how to introduce them into
describes a range of things that you can
your life.
do to become more active and lift your
mood.
ed ma a p

Helpful tips
Activity Menu

Animals Cook Mind Self care

• You might need to tolerate some temporary discomfort or anxiety to do

Pet an animal Cook a meal for yourself Daydream Take a bath
Walk a dog Cook a meal for someone else Meditate Take a shower
Ride a horse Bake a cake / cookies Pray Wash your hair
Volunteer at an animal shelter Roast marshmallows Reflect Give yourself a facial
Go bird watching Have a BBQ Think Trim your nails
Go fishing Find a new recipe Try relaxation exercises Go for a massage

the things that matter to you. Try not to let that stop you.
Listen to the birds Organise a dinner party Practise yoga Sunbathe (wear sunscreen!)
o

Visit the zoo Take a nap

ari

Create Music
Draw a picture

• Make sure that your activities are specific and realistic. For example, if
Be active Listen to music you like Shop
Go for a walk Paint a portrait Find some new music to listen to Shop for groceries
Go for a run Take a photograph Go to a concert Shop for clothes
Go for a swim Doodle / sketch Turn on the radio Go to a car boot sale / yard sale
t

Go hiking Organise photographs Make some music Take things to a charity shop
Go cycling Make a photograph album Sing a song
Go to the gym Start a scrapbook Play an instrument

planning a holiday is important to you, where could you go?

Go bowling Finish a project Listen to a podcast
Go ice / roller skating Do some sewing / knitting
Play golf / football / tennis Travel
Throw a frisbee Go for a ride in the car
Fly a kite Take the bus somewhere
Try a martial art Nature
Catch a train

• It might be worth limiting or stopping any activities you do to excess

Expression Try some gardening
e

Plant something Plan a holiday

Laugh
Cry Do some pruning
Sing Mow the lawn
Clean Shout Pick flowers
Clean the house Scream Buy flowers
Go for a walk in nature Try something new

because of your mood (e.g., watching TV). Aiming for balance will make
Clean the yard
Swim in the sea Try a new food
Clean the bathroom
Hike in the mountains Take a walk in a new place
Clean the toilet
Walk in the woods Listen to some new music
Clean your bedroom
Watch a new TV show or movie
d

Clean the fridge Kindness Sit in the sun

Help a friend / neighbour / stranger Go to the park Wear some new clothes
Clean the oven
Volunteer at a charity Read a new book
Clean your shoes

more time and space for the activities you care about.
Make a gift for someone Try a new class
Do the washing up
Try a random act of kindness Do something spontaneous
Fill / empty the dishwasher
Do someone a favour Express yourself
Do laundry
Do some chores Offer to babysit Plan
Organise your workspace Teach somebody a skill Set a goal
Clean a cupboard Do something nice for someone Create a budget

• You may not want to do certain activities, even if they’re important to

Plan a surprise for someone Make a 5 year plan
- L - W gra

Make a list of your good points Make a ‘to do’ list Watch
Make a list of things or people you Make a ‘bucket list’ Go to the cinema
are grateful for Make a shopping list Go to the theatre
Watch a movie
Connect with people
Watch a TV show
Contact a friend
Watch a YouTube video

you. For instance, you might expect to feel anxious or uncomfortable

Invite a friend to come over
ns ter

Be with friends
Learn Read
Meet a friend for coffee
Learn something new Read a favourite book
Make new friends
Learn a new skill Read a new book
Join a new group Write
Learn a new fact Read the newspaper
Join a political party Write a letter of complaint
Enrol in a class Read your favourite website

doing them, or doubt whether they’ll help. See if you can find a way to
Join a book club Write a letter with compliments
Go back to school
Join an exercise class Write a letter to your politician
Watch a tutorial video
Join a mother & baby group Write an angry letter
Join a dating website Write a grateful letter
Ask someone out Write a ‘thank you’ card
Go on a date Schedule Write a journal / diary
Go ‘people watching’

do them gradually.
Get up extra early Write your CV
Send a message to a friend Mend Stay up late Start writing a book
Write a letter to a friend Repair something in the house Sleep in late
Reconnect with an old friend Repair your bike / car / scooter Book a day off
Make something new Tick something off your ‘to do’ list
Change a lightbulb
Decorate a room
PSYCHOLOGYT LS
Up

®
Copyright © 2020 Psychology Tools Limited. All rights reserved.
ice a

Copyright © 2023 Psychology Tools Limited. All rights reserved.

Activity Menu

Animals Cook Mind Self care

Pet an animal Cook a meal for yourself Daydream Take a bath
Walk a dog Cook a meal for someone else Meditate Take a shower
Ride a horse Bake a cake / cookies Pray Wash your hair

ts
Volunteer at an animal shelter Roast marshmallows Reflect Give yourself a facial
Go bird watching Have a BBQ Think Trim your nails
Go fishing Find a new recipe Try relaxation exercises Go for a massage

lien
Listen to the birds Organise a dinner party Practise yoga Sunbathe (wear sunscreen!)
Visit the zoo Take a nap

wit nlo r:
ou s
ng dow n fo
h y ad
Create Music

rc
Be active Draw a picture Listen to music you like Shop
Go for a walk Paint a portrait Find some new music to listen to Shop for groceries
Go for a run Take a photograph Go to a concert Shop for clothes
Go for a swim Doodle / sketch Turn on the radio Go to a car boot sale / yard sale
Go hiking Organise photographs Make some music Take things to a charity shop

a
Go cycling Make a photograph album Sing a song
Go to the gym Start a scrapbook Play an instrument

sh free pl
Go bowling Finish a project Listen to a podcast
Go ice / roller skating Do some sewing / knitting
Play golf / football / tennis Travel
Throw a frisbee Go for a ride in the car
for rk- aid
Fly a kite Take the bus somewhere
Try a martial art Nature
Try some gardening Catch a train
Expression Plan a holiday
Laugh Plant something
Cry Do some pruning
Mow the lawn
ed ma a p

Sing
Clean Shout Pick flowers
Clean the house Scream Buy flowers
Go for a walk in nature Try something new
Clean the yard
Swim in the sea Try a new food
Clean the bathroom
Hike in the mountains Take a walk in a new place
Clean the toilet
Walk in the woods Listen to some new music
Clean your bedroom
o

Kindness Sit in the sun Watch a new TV show or movie

Clean the fridge
ari

Help a friend / neighbour / stranger Go to the park Wear some new clothes
Clean the oven
Read a new book
t

Clean your shoes Volunteer at a charity

Make a gift for someone Try a new class
Do the washing up
Do something spontaneous
e

Fill / empty the dishwasher Try a random act of kindness

Do someone a favour Express yourself
Do laundry
Offer to babysit Plan
d

Do some chores
Organise your workspace Teach somebody a skill Set a goal
Clean a cupboard Do something nice for someone Create a budget
- L - W gra

Plan a surprise for someone Make a 5 year plan

ns ter

Make a list of your good points Make a ‘to do’ list Watch
Make a list of things or people you Make a ‘bucket list’ Go to the cinema
are grateful for Make a shopping list Go to the theatre
Watch a movie
Connect with people
Watch a TV show
Up
a

Contact a friend
Watch a YouTube video
Invite a friend to come over
Be with friends
Learn Read
Meet a friend for coffee
Learn something new Read a favourite book
Make new friends
Learn a new skill Read a new book
Join a new group Write
Learn a new fact Read the newspaper
Join a political party Write a letter of complaint
Enrol in a class Read your favourite website
Join a book club Write a letter with compliments
Go back to school
Join an exercise class Write a letter to your politician
Watch a tutorial video
Join a mother & baby group Write an angry letter
ice

Join a dating website Write a grateful letter

Ask someone out Write a ‘thank you’ card
Go on a date Schedule Write a journal / diary
Go ‘people watching’ Get up extra early Write your CV
Send a message to a friend Mend Stay up late Start writing a book
Write a letter to a friend Repair something in the house Sleep in late
Reconnect with an old friend Repair your bike / car / scooter Book a day off
Make something new Tick something off your ‘to do’ list
Change a lightbulb
Decorate a room
PSYCHOLOGYT LS
®
Copyright © 2020 Psychology Tools Limited. All rights reserved.