The Micro-Practice with a BIG Impact: Why You Need a Pleasure List
We live in a culture obsessed with the "Big Win." The “Secret Key”, the “Quick Solution.” We’re told that happiness looks like a two-week Mediterranean cruise, a promotion, or finally finishing that marathon. But if we only allow ourselves to feel good when we achieve something massive, we spend about 99% of our lives just... waiting.
Enter the Pleasure List.
Unlike a bucket list (which is often expensive and stressful) or a to-do list (which is essentially a list of burdens), a Pleasure List is a collection of small, accessible activities that bring you immediate hits of joy.
The golden rule? Minimal prep required. These are the things you can do right now, or within five minutes, to shift your internal weather.☁️🌞
Why You Need One
When we’re stressed, our brains go into "survival mode." We skip the things that nourish us because they feel like "extra work." By having a pre-written list of low-effort joys, you take the decision-making out of self-care. You don’t have to think; you just have to look at the list and pick one.
What Qualifies?
A true Pleasure List item should meet three criteria:
Low Cost: Usually free or under $10.
Low Friction: You don’t need to drive an hour or buy special equipment.
High Sensory Reward: It engages your sight, smell, touch, or taste.
Inspiration for Your List
If you’re staring at a blank page, here are a few "low-prep" ideas to get the gears turning:
| Category | The Small Joy |
|---|---|
| Tactile | Putting on a pair of socks straight out of the dryer. |
| Sensory | Lighting that one "expensive" candle...just because it's Tuesday. |
| Simple Flavor | The first sip of a perfectly brewed cup of coffee or tea. |
| Nature | Sitting outside for five minutes and watching the birds. |
| Nostalgia | Listening to one specific song that makes you feel like you’re 17 again. |
| Physical | A one-minute dance party or a primal scream into a pillow. |
How to Build Yours
Don't try to brainstorm 50 things at once. Instead, keep a "joy log" for the next 48 hours. Every time you find yourself smiling—whether it’s because of the way the sun is hitting a glass of water or the feeling of a fresh pen on paper—write it down.
Pro-tip: Keep this list somewhere visible. Stick it on your fridge, keep it in the "Notes" app on your phone, or tuck it into your planner. When the afternoon slump hits or the world feels a bit too loud, choose one thing.
You don't need to earn pleasure. It’s allowed to be easy.
If this has inspired you to focus a little more on pleasure, give my Welcoming Pleasure course a try.
