Increase Positive Emotions by Engaging in Enjoyable Activities

A short-term strategy to increase positive emotions is to engage in pleasant experiences. Aim to do at least one enjoyable activity per day. See the list below for 50 ideas of activities that you may enjoy.

And remember to be mindful while engaging in these activities, focusing your attention fully on positive experiences as they are happening. 

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50 Enjoyable Activities:

1. Go for a walk

2. Listen to music

3. Take photographs

4. Read a newspaper or magazine

5. Take a bath

6. Sit in the sun

7. Watch a movie

8. Laugh

9. Write in a journal

10. Work on a puzzle

11. Recall a happy memory

12. Coloring

13. Gardening

14. Spend time with friends

15. Do yoga

16. Swimming

17. Singing

18. Dancing

19. Go to a flea market

20. Drawing or doodling

21. Painting

22. Buy fresh flowers

23. Join a book club

24. Go to a farmer’s market

25. Be affectionate with a loved one

26. Play a musical instrument

27. Crafting (crochet, model building)

28. Get a manicure or pedicure

29. Cooking

30. Jogging or running

31. Play a sport

32. Go sightseeing in your own town

33. Read a book

34. Meditate

35. Watch a sunrise or sunset

36. Enjoy a cup of tea

37. Have a picnic

38. Visit a museum

39. Sudoku or a crossword puzzle

40. Play a board game

41. Look at old photos

42. Light a scented candle

43. Call a friend or family member

44. Hiking

45. Get a massage

46. Volunteer

47. Go to the library

48. Go to a park

49. Stargazing

50. Explore somewhere new