How to Increase Pleasurable Activities (Even When You Don’t Feel Like It)
When stress, depression, or burnout drain your energy, intentionally adding small joys can rewire your brain for positivity. Here’s how:
1. Start Tiny: The 5-Minute Rule
- Do something enjoyable for just 5 minutes (often, motivation follows action).
- Examples:
- Sip tea while staring out the window.
- Doodle or color.
- Listen to one uplifting song.
Science: Small pleasures boost dopamine, combating anhedonia (inability to feel joy) (source).
2. Rediscover “Forgotten” Joys
Make a list of activities that once brought you happiness (e.g., baking, hiking, singing). Ask:
- “Which feel least daunting right now?”
- “Can I adapt this to my current energy level?” (e.g., short walk vs. long hike).
3. Schedule Pleasure Like a Meeting
- Block time in your calendar for:
- Sensory joys: Warm bath, favorite scent, soft blanket.
- Play: Puzzle, silly video game, swinging at a park.
- Connection: Call a friend who laughs easily.
Tip: Treat these as non-negotiable self-care, not “guilty pleasures.”
4. Use “Opposite Action” (For Depression)
When you least want to engage, try the opposite of your urge:
- Urge: Isolate → Action: Text a friend.
- Urge: Scroll mindlessly → Action: Watch a comedy clip.
Note: This is a Dialectical Behavior Therapy (DBT) skill.
5. Pair Pleasure with Routine Tasks
- “I’ll listen to my favorite podcast while folding laundry.”
- “I’ll call a friend during my commute.”
6. Track & Celebrate Micro-Wins
- Keep a “Joy Journal” (note 1-3 pleasurable moments daily).
- Examples:
- “Sunlight through the trees.”
- “Made my coffee just how I like it.”
Why it works: Trains your brain to notice positivity (research).
7. Try “Novelty for Joy”
New experiences spark dopamine. Even small ones:
- Take a different route home.
- Try a weird fruit at the grocery store.
- Watch a genre you usually avoid.
8. If You Feel Nothing…
- That’s okay. Keep going—emotional numbness often lifts with consistent practice.
- Scale down: If music feels hollow, try humming. If walks are too much, sit outside.
Sample Pleasure Menu
| Low Energy | Medium Energy | High Energy |
|---|---|---|
| Pet an animal | Dance to 1 song | Hike with a friend |
| Light a candle | Bake cookies | Try a new sport |
| Stretch gently | Visit a bookstore | Plan a day trip |
Remember
- Progress > Perfection: One small joy a day is enough.
- Guilt-free: Pleasure is a human need, not a luxury.