• Sofia Manca

80 Possible Gratifications during the day

Updated: Apr 21, 2020

Hello everyone, below I've written 80 examples of possible gratifications you could have during the day, with some links of ideas connected to the activities. This would help you to become more motivated and to be happier and more positive. It would also help you to understand and learn more how to be grateful about life, by doing just a simple thing. I hope you will find them useful! Try at least one per day and so, every time you follow one of these ideas tick it and then at the end of the last day of the first week (Sunday 29th March 2020), send me your results (the table where you ticked the actions you did). By the way, my email is "".

Entertainment Rewards

  • Do a fun activity with your kids.

(In the link below are 88 enjoyable activities you can do with your kids.)

  • Enjoy a laugh with your parents by finding good jokes or watching comics.

(This is a great way to improve your humor skills.)

  • Learn a new skill. Sign up for a class to learn a skill you’ve always wanted to learn.

  • Listen to an awesome podcast.

(Here are 23 motivational podcasts, 17 meditation podcasts, 27 funny podcasts, and 19 happiness podcasts that you can check out.)

  • Listen to music that motivates, energizes, or relaxes you.

  • Plan a virtual night out with your friends via Skype or WhatsApp or video calls.

  • Play your favorite online game.

  • Organize a sporting event in your house.

  • Subscribe to a premium Spotify membership.

  • Sing karaoke. Check out karaoke channels on YouTube.

  • Take a cooking/pottery/photography online class or tutorial.

  • Throw a big party either via Skype or WhatsApp or video calls, or with your family.

  • Watch (or re-watch) a movie at home.

  • Watch all the cute animal videos on YouTube you want.

  • Watch bloopers and funny videos on YouTube.

  • Watch some fitness YouTube videos.

You can use: (To improve fitness) (for Yoga)

Food Rewards

  • Enjoy a green superfood drink in the morning.

  • Buy your favorite pastry or cake.

  • Cook your favorite dish.

  • Buy your favorite candy.

  • Enjoy your lunch outdoors, maybe in your garden or terrace.

  • Make a gourmet dessert.

  • Make your own chocolate fondue.

  • Take a break from work and buy your favorite ice cream or frozen yogurt.

  • Treat yourself to a smoothie or milkshake.

  • Buy some fancy cheese and crackers.

Free Rewards

  • Call (or spend a day with) a friend or family member who makes you smile.

  • Color.

Check out these fun adult coloring book options.

  • Create a personal sanctuary.

  • Create a private space at home where you can relax.

  • Dance and sing.

  • Designate a lazy day and do absolutely nothing.

  • Do a crossword puzzle or word search.

  • Draw or doodle.

  • Engage in a little gardening.

  • Enjoy a bubble bath or a long shower.

  • Enjoy an at-home spa day.

  • Go screenless for an hour –specifically take a break from social media.

  • Host a game night and play classics such as Pictionary, Twister, and Charades with your family.

  • Knit, crochet, cross stitch, embroider, or sew.

  • Light candles or, better yet, light scented candles.

  • Play poker or another card game with your family.

  • Re-organize your closet.

  • Take a selfie.

  • Take a short break during the workday.

  • Take photos.

  • Write a note to a friend or family member you haven’t spoken to in a while. Include a note about how you're thankful for how they've positively impacted your life.

(Here's a simple process for writing a great thank you note.)

Self-Care Rewards

  • Get a manicure or pedicure (or both) at home.

  • Get a new hairstyle or try a fresh hair color.

  • Get some new shades for outdoor exercise.

  • Get yourself a bottle of fancy shower gel or lotion.

  • Invest in a fitness tracker to motivate you even more.

  • Put off today’s to-do list until tomorrow.

  • Practice mindful writing.

  • Sign up for an online yoga/Sumba/pole dancing class.

  • Take a five-minute self-esteem breather.

  • Take a guilt-free nap.

  • Take time to do your hair and makeup.

  • Take your car for an inside-out cleaning (you can do this at home).

  • Treat yourself to a massage or facial by your kids or family.

  • Try a new mindfulness exercise

(Here are 71 great suggestions to get started.)

  • Try aromatherapy—a safe and natural way to treat various ailments.

  • Watch a YouTube makeup tutorial and experiment.

  • Wear something that makes you feel confident.

  • Work on your hobby or a craft project that you enjoy.

(You can get started with these 55 hobbies for women and 60 hobbies for men.)

  • Write in your journal.

(Here are 33 journaling ideas to get you started.)

  • Go to sleep early.

Shopping Rewards

  • But something new that will make you feel good

  • Redecorate your bedroom.

Travel and Outdoor Rewards

  • Adopt a dog, your new walking buddy. (Consider that when everything will go back to normal the dog will be by himself all day unless you have a dog walker or someone to take care of him or her)

  • Build a fire and enjoy it's comforting warmth (if you have a fireplace)

  • Find a peaceful place to sit and do nothing for a while, soaking up the sun or feeling the gentle breeze.

  • Fly a kite.

  • Have a picnic for some quality family time in your garden if you have one or in your terrace.

  • Plan a weekend with your family.

  • Plant a tree in your backyard.

  • Play Frisbee.

  • Watch the sunrise or sunset if you have a view outside.

  • Make a cake or cook something.

  • Do your homework or the work you have to do.

Checklist on the examples above:

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