When I was in grad school, I’d go to class, then to my internship, then spend several hours on homework, and by the end of the day I could barely speak English let alone remember the things I do to de-stress. I called this “grad school brain” but the technical term for it is “decision fatigue” which is a phenomenon where the more decisions you make over the course of a day, the more physically, mentally and emotionally depleted you become and the more you struggle with executive functioning. After a long day, you’re basically too tired to think straight.

So I came up with a stress management strategy that only required me to remember one thing: look at my list.

This was before smartphones so I kept a list in my wallet of everything that gives me even the smallest bit of pleasure or joy. Then at the end of the day all I have to do is choose something from it and do it to help me relax. That list has grown over the years and I now keep it on my Notes app but here are some of the things on it:

• Create a kick-ass playlist and have a dance party of one

• Have a snack (is your blood sugar low?)

• Take a break

• Have lunch outside

• Put down your phone and step away from the laptop

• Call/text friends or family 

• Make plans to hang out with friends or family

• Find a MeetUp/Eventbrite to attend

• Practice gratitude

• Paint

• Go for a walk

• Go to the park

• Play on the swing set in the park

• Go to the sculpture garden

• Go to the lake

• Go swimming

• Try a new restaurant

• Go see some live music

• Play with kitties

• Journal

• Listen to binaural beats

• Read a comic book

• Watch the sunset

• Get a massage

• Get a manicure 

• Watch some cartoons

• Hula hoop

• Go for a ride on the streetcar

• De-clutter

• Donate something you don’t need anymore

• Visit a thrift store

• Plan a vacation

• Take a bubble bath

• Take a hot/cold shower

• Soak your feet with Epsom salts

• Sit on your front steps for a while

• Go see some stand-up comedy

• Watch some stand-up comedy on Netflix

• Watch a TED Talk

• Use BreathWrk app

• Do a crossword or sudoku

• Paint your nails

• Dye your hair pink

• Do some yoga

• Tae Bo

• Cook something delicious

• Read Calvin & Hobbes

• Check something off your bucket list

• Make some tea

• Meditate

• Take a nap

• Put on pajamas/comfy clothes

• Make some art

• Go take some photos

• Color in coloring books

• Give yourself a facial treatment

• Do a random act of kindness

• Watch a movie

• Read a fictional book

• Take a half-day off work

• Do some thought work - Identify what you’re saying to yourself, how’s that influencing your mood? What could you say to yourself that would help?

• Cry

• Aroma therapy (smell something pleasant & ideally tied to a good memory)

• Cuddle

• Try a new restaurant

• Go to the aquarium

• Use Relax & Sleep Well hypnosis app

• Buy some plants

• Grow some plants

• Use your acupressure mat

• Progressive muscle relaxation

• Go to the beach

• Clean off your desk

• Activate the mammalian diving response by dunking your face in ice water

• Play a game

• Curl up under your weighted blanket

• Tapping

I encourage you to make your own list and please feel free to steal any of the items on mine.