A short menu of things you enjoy can help you remember options when you want one. It is a list of possibilities, not a daily checklist or a plan for making every moment pleasant. Choose ordinary activities you already know something about, and leave room for your preferences to change.
Write three different kinds of option
Try one quiet option, one social option, and one practical option. You might list listening to a familiar song, talking with a willing friend, and preparing a drink you like. These categories are only a starting point. Replace any that do not suit your circumstances.
Add the conditions that matter
Beside an option, note what it requires: five spare minutes, someone available to talk, or a particular place. An activity you usually enjoy may not fit a busy or noisy moment. Naming the conditions makes the menu more useful than assuming the same choice works every time.
Choose one or choose none
Look at your actual day and select an option only if you want it. If a friend is unavailable, that social option can wait; you do not need to treat it as a failed exercise. Some days you may prefer not to use the menu at all.
Update from experience
After an attempt, write whether it was welcome, neutral, or not useful today. Avoid assigning yourself a happiness score. Remove options that feel like obligations and add new ones gradually. The menu can sit beside a Positivity Practice prompt as a reminder of your own preferences, not a set of instructions the app expects you to follow.
Continue with Positivity Practice
Use the button below to open Positivity Practice on Intuisity. Create a free account if asked, then follow the current daily prompt. Positivity Practice and saved Progress Reports require a free account; there is no paid subscription required for this activity. Other Intuisity games are free to play.
Prefer your phone? [Find Intuisity for iPhone](https://apps.apple.com/app/id6792997973), then choose Positivity Practice inside the app. Your paper notes are yours to keep. This article does not promise a built-in diary or automatic saving of your personal reflections.