Sometimes, feeling low can make it hard to see the brighter side of life. But here’s a comforting truth: small, intentional actions can create a spark that starts to lift the fog.
Save this image on Pinterest For Later!
One simple and effective way to do this is by writing lists. So, why not to grab your favorite journal, and let your thoughts flow freely? Even when you’re feeling low, this exercise can remind you of all the good within and around you.
Save this image on Pinterest For Later!
Here’s a guide to get started: pick a few ideas from the list below that resonate with you and let the words pour out.
50 Things to Do When You’re Feeling Down
- Imagine what you’d do if fear weren’t holding you back. Write it all down.
- Reflect on the mental escapes you retreat to when you need peace and quiet.
- Describe your idea of a perfect day from start to finish.
- List all the reasons why you’re uniquely amazing.
- Think about the moments, people, or jokes that never fail to make you laugh.
- Celebrate the traits you love most about yourself.
- Write about the people who accept and love you just as you are.
- Imagine how the world would be if you could remove things that cause harm or negativity.
- Recall the most thoughtful gifts you’ve ever received.
- Make a list of the things you couldn’t imagine living without.
- Celebrate your growth by writing about the ways you’ve changed for the better.
- Dream big and list the things you absolutely must do before you leave this earth.
- Reflect on the lessons life has taught you through its most defining moments.
- Pinpoint the pivotal events that have shaped who you are today.
- Get honest about the ways you might be holding yourself back.
- Envision how you’d like your life to improve and what steps you can take.
- Write about the losses you’ve endured and how you’ve survived them.
- Make a list of your all-time favorite movies.
- Jot down the songs you know by heart that make you feel something.
- Compile a collection of quotes that always inspire you.
- Recall the kindest thing anyone has ever done for you.
- Identify the people in your life who no longer bring positivity and peace.
- Write about the values you need to feel truly fulfilled.
- Define the boundaries you refuse to compromise, no matter what.
- Reflect on the times you said “yes” but wished you’d said “no.”
- Recall moments that felt miraculous, big or small.
- Think about times that reminded you of your connection to the bigger picture of life.
- Write about the skills or actions you could do with your eyes closed.
- Daydream about all the foods you’d eat guilt-free if calories didn’t matter.
- Appreciate your body by listing your favorite things about it.
- Write about the ways you enjoy moving your body and staying active.
- Reflect on the teachers or mentors who left a lasting mark on your life.
- Remember the best life lessons your parents ever shared with you.
- If you could rewrite parts of your childhood, how would you make it better for your present self?
- List your favorite animals and why they bring you joy.
- Imagine one thing you could do right now to boost your mood if there were no limits.
- Write about the skills or hobbies you still want to master.
- Reflect on the traits you admire most in others.
- Be honest about the things that always worry you and what life might feel like if those worries disappeared.
- Daydream about how you’d use $10 million if it landed in your lap tomorrow.
- Make a bucket list of the top 10 places you’d love to visit.
- List the foods you’d want stocked in your fridge at all times.
- Write about the books you’re excited to read.
- Reflect on your favorite scenes from TV or movies that make you laugh, cry, or think.
- Pen a letter to your younger self with advice, comfort, or encouragement.
- Plan out the life you dream of five years from now.
- Organize your week by listing everything you need to get done.
- Celebrate your achievements by listing the times you set a goal and accomplished it.
- End with gratitude—write down everything, big or small, you’re thankful for.
The beauty of this exercise is that it shifts your focus from feeling stuck to noticing the possibilities, joys, and strengths that already exist in your life. Whenever life feels heavy, come back to this list and let it remind you of how much hope and potential you hold.
