🧠 Recess List
by nicolemark · 36 things on Twos
- What is a Recess List?
- A recess list (also called a "dopamine menu") is a curated list of activities that will provide a dopamine boost when you need it. It’s helpful because in the moment, it can be hard to identify activities that will give you a boost (that don’t involve scrolling). Having a visual reminder on hand can remove analysis paralysis of choosing an activity and reduce the urge to pick up your phone.
- 5-Minute Quick Hits
- Have a Mental Health Dance Party!
- Step outside for some fresh air and sunshine
- Do 10 jumping jacks or a quick stretch
- Pet your dog
- Breathing exercise
- Box Breathing
- Eye “yoga”
- 15-Minute Activities
- Take a short walk
- Play a game on your phone
- I like The New York Times Games app. I play Wordle, Connections, and Strands most days.
- alphaguess
- Draw, doodle, or color.
- Lake coloring app
- Tidy one small area of your home
- Do a quick yoga sequence
- Finish a task you've been avoiding. It can boost your mood and increase your happiness immediately, says Vienna Pharaon, a therapist and author of "The Origins of You."
- 30-Minute Breaks
- Take a shower or bath with your favorite products
- Prepare a healthy snack you enjoy
- Call a friend for a chat
- Work on a hobby
- Listen to a podcast while walking, cleaning, or playing with the dog
- Take your pup to the dog park
- One-Hour or Longer
- Go for a bike ride
- Cook a favorite meal from scratch
- Meet a friend for coffee
- Work on an art project
- Ten Minute Art Challenge (NYTimes)
- Beach day
- Visit a museum
- Go to your local library