Morning
Schedule a tiny pleasure on purpose
Put one small, specific enjoyable thing into today's plan, not left to chance
10 min
How to do it
Pick one small thing you actually enjoy, a particular coffee, ten minutes in the sun, a chapter of a book, and put it into today's plan at a fixed time. Don't wait to see if you feel like it later.
What the evidence says
Behavioral activation, deliberately scheduling enjoyable or meaningful activities rather than waiting for motivation, has solid evidence in mood research, including as part of CBT for low mood. It works because motivation tends to follow the activity, not precede it, which matters when mood dips make everything feel less appealing than usual.
