Therapy Resource

Fun Things I Can Do Today

A visual menu of healthy activities for children to boost mood and build skills

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Fun Things I Can Do Today

A visual menu of healthy activities for children to boost mood and build skills

When children feel bored, restless, or sad, having a ready-made list of activities can help them re-engage with the world around them. Research on behavioral activation in youth (Pass et al., 2023) shows that structured engagement in pleasurable and mastery-building activities significantly improves mood and self-efficacy. Use this menu to pick an activity whenever you need a boost.

1
Play a Board Game
Choose a game to play with family or friends. Board games build problem-solving skills and strengthen social bonds.
2
Go Outside and Move
Visit a park, ride a bike, kick a ball, or simply go for a walk. Moving your body releases feel-good chemicals in your brain.
3
Draw or Paint Something
Grab crayons, markers, or paint and create whatever comes to mind. Art is a powerful way to express feelings without words.
4
Write in a Journal
Write about your day, make up a story, or list things you are grateful for. Writing helps you understand your thoughts and feelings.
5
Have a Dance Party
Turn on your favorite music and dance. Dancing combines exercise, creativity, and fun all at once.
6
Build or Create Something
Make paper airplanes, friendship bracelets, sock puppets, or anything you can imagine. Creating things builds confidence and focus.
7
Read a Book
Pick a book that interests you and find a cozy spot to read. Stories let you explore new worlds and ideas from anywhere.
8
Practice a Skill
Work on a sport, learn a magic trick, or practice an instrument. Getting better at something you enjoy feels great.
9
Help Someone
Make a gift for a friend, help a parent with chores, or do something kind for a neighbor. Helping others boosts your own happiness too.
10
Connect with a Friend
Call, visit, or write a letter to a friend. Spending time with people you like helps you feel less lonely and more supported.
11
Try Something New
Taste a new food, learn a few words in another language, or invent your own game. New experiences keep your brain curious and growing.
12
Spend Time with a Pet
Play with, cuddle, or care for a pet. Animals can help you feel calm, loved, and less stressed.
13
Make a Healthy Snack
Choose fruits, vegetables, or other healthy ingredients and prepare a snack. Eating well gives your body and brain the fuel they need.
14
Do Yoga or Stretch
Follow along with a short yoga video or simply stretch your body. Gentle movement helps release tension and calm your mind.
Pick one activity and try it for at least 10 minutes before deciding how you feel.
You can do these activities alone or with someone else—both are great choices.

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