88 Self-Care Activities to Boost Serotonin & Dopamine

heatherkaystanfield
Aug 5
7 min read

Self-Care at Any Level

Self-care isn't all bubble baths and face masks. It's not waking up at 5am to go for a 10-mile run, eating 5-star prepared meals, or exercising for 2 hours a day before work. Sure, those things can be great, but they can also lead to burnout and high expectations.

Some days it's difficult to function at all, much less spend hours on some "perfect routine" that's supposedly going to cure you. Sometimes, it's as simple as remembering to brush your teeth or spend 10 minutes away from your bed. And that's okay.

With that in mind, I've created a list of 88 self-care tips and activities for varying energy levels. Whether today is a low or high-functioning day, if you need a little pick-me-up this list is for you. I challenge you to pick one (just one - pace yourself!) of your favorite activities from this list and give it a go.

Some of these activities are meaningful and obviously beneficial, while some are just appreciating life in all its absurdity. Pick your favorite and have fun with it.

Existing is Productive

Whether you've done these self-care tips or not, you're already being "productive enough". Existing in itself is productive. Think of all the things your body has to go through to keep you alive. Even in some of the worst mental and physical states, your body is doing its best in order to push forward. That is something to be proud of. That shouldn't go underappreciated.

So, applaud yourself for existing today. You're here, and I'm proud of you for it.

Take a look at these ideas and remember that existing in itself is hard - even reading this means you're on the right track to taking better care of yourself. Use this list as you like - whether to find an activity each day or to keep it as a friendly reminder.

These tips aren't going to guarantee a miraculous recovery or make you feel back to your 100% self - the only thing that can do that is proper ongoing care. This isn't a "quick fix", but rather small ways to boost serotonin and dopamine to allow you to start to feel better and prioritize yourself first.

It's important to look for the little joys in life - whether that's a morning cup of coffee or feeling a flower's petals between your fingers. Beauty and love are all around you - take it in at your own pace and remember that it also exists within you.

88 Self Care Activities to Boost Serotonin & Dopamine

Low Energy Activities

Take a nap with a cozy stuffed animal.
Drink a glass of water (bonus points if you add fruit - so fancy).
Find the stupidest meme you can and laugh at its absurdity.
Think of 5 positive things about yourself, no matter how small.
Say no to something today.
Dream about what you want for your future. No limits. The less "realistic", the better.
Watch your favorite movie or show. Even if it's 12 times in a row.
Listen to your favorite music without headphones. Let yourself take up space.
Snuggle in a ton of blankets. The fuzzier the better.
Write a list of everything you accomplished today, even if it's just resting, brushing your teeth, or watching a movie. Write "To-Do" at the top. Cross everything off. Congrats, you've been productive.
Get off your phone/computer for a while (even if it's 5 minutes).
Buy something inexpensive from your wish list that you've been putting off buying.
Ask for help. With anything. We all need help.
Take 3 slow, deep breaths.
Tell someone you love and appreciate them. (Even a stranger, who cares. We all need it.)
Let yourself cry as long as you need to. (Can't cry, but need to? Watch a Sarah McLachlan commercial or something.)
Hug someone. (A friend, a family member, yourself, a stuffed animal).
Take any prescribed medications you may have.
Practice grounding exercises. (5 things you see etc.)
Recognize your emotions. Sit with them. Let them exist for a moment without judgement.
Take a day off. Do whatever you want. You don't owe anyone a reason.
Indulge in your favorite food. You don't need to "earn" it here.
Cuddle with your pet, significant other, child(ren), or a stuffed animal.
Put stickers on something. (Use those stickers I know you have. You're not wasting them; you're fulfilling their purpose.)
Sit in silence. No distractions. (It's so rare these days).
Remind yourself that you are worthy of a happy and fulfilling life.

Medium Energy Activities

Spend 6 minutes outside. (Or pick your favorite arbitrary number - the time doesn't matter, getting out does).
Stretch your muscles, even if it's while you work.
Write in a cute journal (bonus points if you doodle in the margins.)
Give a stranger a compliment. (And/or accept a stranger's compliment).
Find a sugar-free version of your favorite sweet treat.
Drink 1 less glass of wine/beer/coffee/soda than normal. If you drink none of these, spend 1 minute appreciating your insane willpower (sighs in addiction recovery).
Do your hair - even if it's just a comb-through or messy bun.
Meditate or do a fun and relaxing yoga pose.
Read a new book, magazine, or blog article. (You don't have to finish it - bookmark it!)
Light some candles, incense, or spray something that smells great.
Reminisce with a friend or family member, just because.
Color on something (anything).
Get a massage or give yourself a massage.
Stop and smell the flowers, literally. (They smell good. When did you last take the time to notice?)
Talk to someone positive. (You know, the always-happy friend). Ask them how they're doing, really. Tell them how you're doing. Have a real conversation.
Practice your spirituality. If you're not spiritual, think of 10 reasons why you're happy you exist and how you can provide value to yourself and others.
Learn something new via YouTube, books, or online courses.
Write a poem. (Even if it's "bad" - Roses are Red, Violets are Blue still counts).
Count your blessings, no matter how small. See how many you can find.
Take pictures on your phone or camera. Photograph something meaningful, and something meaningless.
Cook something. Anything. (Remember those 5-minute mug cakes? Those count.)
Make an action plan to improve 1 bad habit.
Throw your scale away. That number does not matter (at all).
Schedule your routine doctor/therapy appointments. Or make a reminder to schedule them.
Sing. Even (and especially) if you're not "good" at it. You are allowed to have fun just for the sake of it.
Dress up. Take photos and post them. Go nowhere.
Do a puzzle. Throw out one of the pieces. (Perfection is a disease).
Learn bad jokes. Use them. Make people cringe. It's okay.

High Energy Activities

Look for sneaky "aesthetic" things around your house or on Pinterest. (That wall texture is pretty neat.)
Take a colorful bubble bath. Or glittery. Or something else unusual.
Go for a walk around the block (or just to your mailbox).
Go window shopping (or make a new Amazon list). Buy nothing. Appreciate cool stuff for its coolness.
Take yourself out to eat. You deserve it.
Visit moving water - a creek, ocean, pond, or beach. Revel at the ripples in the water and ponder the beauty of existence.
Do your nails or do someone else's.
Collect a flower. Press it in a book. Forget it exists. Now you have a fun surprise for later.
Pick up a new hobby. Candle-making? Crochet? Yoga? Video games?
Have a "date night" - with your significant other, your friends, or even (and especially) solo.
Switch up your daily routine. Take a different route, try a different snack, talk to someone new. Make one small change today for a new perspective.
Go on a “mini vacation” or "staycation". Rent a local hotel room for a night, go camping, have a designated "night in" where you do all your favorite at-home activities.
Dance! Even if it's horrible (TikTok doesn't need to know, it's okay).
Do a small act of kindness. Bonus points if it's so small nobody acknowledges it. You'll notice, and it will still make you feel good (even without validation).
Put on a face mask. Make one out of some weird ingredients. Check your fridge and pantry and scour Pinterest for the weirdest recipes.
Declutter (your phone, car, room, or even just one drawer). Throw out any trash and return borrowed items. Make a "donate pile" for things you don't really need anymore.
Read a motivational or self-help book. Even if you just pick the most interesting page.
Go to a coffee shop. Look at all the people and wonder what they're working on, where they're going. Strike up a conversation or work on something alongside them, if you're feeling brave.
Play an instrument. Play it loud. Play it bad. Take up space and give yourself room to experiment.
Go to an art gallery or look at someone's artwork online.
Go on a picnic in the park (or just your own backyard).
Create a vision board or collage for fun.
Go outside at night and gaze at the stars. (When was the last time you did that?) Take a deep breath. Listen to the noises of the night. Appreciate where you live, and that you are alive.
Be real - say what you’re thinking. You don't exist to be a watered-down version of yourself. You don't have to make yourself palatable to others.
Speak up about your opinions and beliefs, even if they're unconventional or controversial. (Invite a discussion without anger. Appreciate a different perspective, even if you disagree. Explore empathy.)
Advocate or volunteer for a cause that's important to you. (Or volunteer online to stay in bed!)
Sort through your wardrobe. Donate at least 1 item of clothing to a nearby charity shop.
Garden. (Or just throw some seeds outside in the yard and see what happens, I don't know.)
Fill a change jar. Go to the dollar store. Spend it on yourself, go nuts.
Decorate your home with something cutesy and/or ridiculous.
Play a board game. (Don't have one? Make your own. The more absurd the better.)
Go for a drive with no destination. Whether it's in town or a full-blown road trip. Travel doesn't have to be expensive, and the fun lies in novel experiences.
Make a new friend. Human or not. (Mine was a spider whom I named Jerry. I spared his death. We're pals now).
Let go of something you can't control. Take a deep breath. Make peace with it (even if it's difficult).

Try one of these activities or save it for later - what matters is that you find inspiration to feel better and want to take the next steps to move forward.

Comment your favorite self-care activities below!