For this week’s Mental Sunshine I want to introduce an idea that I think is a great resource for improving your mood.
It’s called a Joy List – but you can call it whatever you like.
It can be a physical list, or a note on your phone.
Or even just a mental list you keep in your head.
On this list, you’re going to write down all of the things you’ve tried that brought you some Mental Sunshine.
This of this like your personalised first aid kit for when your head is not feeling great.
It can also be used as a list of ideas for things to do when you’re at a loose end.
You can even go through old Mental Sunshine to find things to get your list started.
Here are some things I have on my personal joy list:
Reading
Swimming
Listening to my favourite playlist on Spotify
Sitting in the quiet on my own (Aloneness)
Spending quality time with my daughter
Cooking
Getting out in the fresh air
The idea is that you keep this list to hand, and when you’re feeling a bit rubbish and need cheering up, you have a list of things that will help!
When we’re feeling a bit rubbish, anxious, overwhelmed or exhausted, our brains can struggle to think of things that will help us to feel better.
Having a ready made list means you don’t need to try and think of something.
A list also removes some of the decision fatigue we can feel when we’re not feeling our best.
When our energy levels are low, choosing what to do can feel like too much effort – especially when you have literally every activity in the world to choose from.
With a ready-made list of 5-10 things, you stand more of a chance of just picking something and going with it.
When making your list, be sure to have things that will take a variety of times.
If I’m feeling a bit rubbish I might not have time to grab my kit, drive to a lake and go swimming – but I probably do have time to find my favourite song on Spotify and turn the volume up really loud for a few minutes! (Dignity by Deacon Blue)
Here are some suggestions to get your Joy List started:
Buy some freshly baked bread and eat it with proper butter
Do a page of an adult colouring book
Look at some old photos that make you happy
Send a short “thinking of you” email or text to a friend
Take off your shoes and socks and feel the ground under your feet
Once you have your list, start using it!
And don’t forget to let me know how you get on. I love to hear about your Mental Sunshine experiences!