There are times when we might feel so overwhelmed or distressed that we are emptied of our desire to engage. Everything just seems too hard.

Or we are physically exhausted, deprived of sleep, rest, and relaxation.

So we find ourselves mindlessly scrolling through social media for hours, at the end of which we usually feel even worse. Often, we actually notice ourselves beginning to feel worse but we don’t stop, convinced that the next post will have what we’re seeking.

We have better options.

There are significant benefits to an exercise regimen, a meditation practice, and a journaling habit, among other self-care routines.

There is also an enduring benefit to taking joy in unstructured moments.

This is a list of simple, low-demand, one-time activities that can be a helpful addition to your self-care practice or that can serve as a launching pad if you’re struggling to get started.

And word to the wise:

Does thinking about a black bean enchilada satisfy your hunger?

Not usually.

Similarly, reading this list will not reduce your distress. I encourage you to allow the simplicity of these activities to be an additional invitation to try them.

1. Watch clouds drift by. You can do this for as long or as short a time as you would like. If you want, you can identify a difficult emotion that you’re having and visualize it on one of the clouds. You’re not fighting it or working to resolve it, simply watching it drift.
2. Daydream.
3. Sing in the shower.
4. Take a moment to look at one of your favorite vacation pictures. If you are unable to look at the actual image, call forth the mental image. Remember how you felt at the moment of that picture. To deepen the experience, you can try involving other senses. What could you hear at that moment? Smell? Taste?
5. Bake something to share.
6. Light a scented candle. If you can, take a few moments to watch it flicker while you enjoy the smell.
7. Tell someone you love them.
8. Sit in the sun. Feel it warm your skin. If you’d like, you can close your eyes and gently tilt your head upwards to feel the rays on your face for a few moments.
9. Cuddle a pet.
10. Rub cream into your hands and arms. Depending on the feeling you want, pop the bottle into the fridge or freezer for a few minutes first or rub the cream vigorously between your palms to warm it. The physical comfort is important here, but so is the emotional comfort of dialing in to what you want. You don’t have to have any particular sensory experience. The goal is to immerse yourself in the pleasant sensations.
11. Relax under your favorite blanket.
12. Have a picnic. Outdoors is ideal (weather permitting) but indoors is good, too.
13. Drink a glass of cold water or hot tea.
14. Use perfume or cologne.
15. Savor a snack. Not just the taste, but the textures. Is it crunchy, crispy, pillowy, airy, creamy? Is it hot, cold, room temperature?
16. Write a positive online review. This activity encapsulates the benefits of both gratitude and connection.
17. Make a pitcher of infused water. This can be as simple as slicing a cucumber into the pitcher. You can also add citrus like lemon, lime, and orange or herbs and spices like ginger and mint. The point is to do something special for yourself and your wellbeing without having to make a significant time commitment.
18. Clean out a kitchen drawer. This is enough to give you a sense of accomplishment, but likely not so big a task that it becomes overwhelming or discouraging.
19. Splash water on your face.
20. Put a cool cloth over your eyes.
21. Rub the back of your neck.

I hope you find activities you enjoy on this list and I’d love to hear from you if there are others that you’ve found beneficial.