ㅤㅤ ᴀᴘᴘᴇᴛɪᴢᴇʀs | ᴍɪɴᴜᴛᴇs

• 2 minute gratitude check | 2
• sunlight break | 3
• play your favorite song | 3-5
• deep breathing | 1
• quick stretch | 3
• compliment someone | 2

ㅤㅤ ↪ quick, easy dopamine boost

ㅤㅤ ᴇɴᴛʀᴇᴇs | ᴍɪɴᴜᴛᴇs

• workout session | 45-60
• be creative | 30-60
• cook/bake | 60-90
• go for a walk | 10+
• read for fun | 30+

ㅤㅤ ↪ longer, immersive activities

ㅤㅤ ᴅᴇssᴇʀᴛs | ᴍɪɴᴜᴛᴇs

• watch tv show movie | 20+
• sweet treat | 5-10
• browse/shop online | 10-15
• scroll on social media | 5-10
• buy favorite drink | 15-20

ㅤㅤ ↪ indulgent, best in moderation

ㅤㅤ sɪᴅᴇ ᴅɪsʜᴇs

• audio book or podcast
• pomodoro break stretch
• healthy snak
• light a scented candle

ㅤㅤ ↪ accompany less enjoyable tasks