Low Energy Days 💤 (minimal effort, maximum gentle reward)

Focus: Reduce friction, stimulate senses lightly, avoid overwhelm.

• Sensory hit: Light a scented candle, put on cozy socks, or spritz face with cool water.
• Tiny movement: Slow stretches in bed or a short walk to the mailbox.

• Micro-task: Delete 5 emails or tidy one small area (e.g., nightstand).
• Easy joy: Watch a short funny video or listen to an uplifting playlist.
• Connection lite: Send a “thinking of you” text or voice note.
• Quick novelty: Try a new tea, change your phone wallpaper, or rearrange one shelf.

Medium Energy Days 🚶‍♀️ (steady output, balanced reward)

Focus: Mix comfort with mild challenge.

• Body wake-up: 15–20 min walk, yoga flow, or light resistance band workout.
• Tidy win: Do one “nagging” chore you’ve been avoiding.
• Creative spark: Journal for 10 min, sketch, or bake something simple.
• Social top-up: Call a friend, meet for coffee, or join an online group chat.
• Novelty bump: Visit a new café, try a new recipe, or listen to a new podcast episode.

High Energy Days ⚡ (go big, feed the momentum)

Focus: Challenge yourself, lean into flow.

• Full movement: Intense workout, hike, or long dance session.
• Deep project push: Make big progress on a work, art, or home project.
• High social: Host a game night, go to a live event, or meet new people.
• Adventure: Day trip to a new town, nature spot, or museum.
• Skill leap: Take a workshop, tackle a challenging recipe, or build something.
• Generosity rush: Volunteer, help a friend move, or donate items you no longer need.

💡 Pro tip: Keep a written or phone note version of this menu so on foggy-brain days, you don’t need to think — you just pick. Pair each activity with a “reward” cue (like a favorite song or treat) to reinforce the dopamine hit.