Tiny Pleasant Things
Motivation usually comes AFTER you start, not before. So we start tiny.
3 more sections in the full worksheet
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Unlock · $4What this one's for
When low mood flattens everything, big plans backfire. This builds a menu of tiny, low-effort pleasant things and helps you do just one. It's the gentle, evidence-based way mood lifts: action first, motivation follows.
Questions
What are tiny pleasant things?
Small, low-effort good moments that take 5 minutes or less: a warm drink, one song, stepping outside, stroking a pet. This worksheet helps you build a menu of up to 8 of them and pick just one to try today.
Why do small pleasant activities help low mood?
Low mood tells you to wait until you feel like doing something, but motivation often comes after you start. Doing small, doable things and noticing how you feel is the idea behind behavioural activation, a talking therapy approach used for low mood. This worksheet borrows that idea; it isn't therapy itself.
Are there good things about ADHD?
Many people with ADHD describe real strengths, such as curiosity, creativity, energy and the ability to hyperfocus on things they love. Noticing what genuinely lights you up is part of what this menu is for. Our hyperfocus guide looks at the other side of ADHD too.
What if nothing feels pleasant at the moment?
That's common with low mood, so start smaller than feels worthwhile and rate your mood before and after on a 1 to 5 scale without judging it. If low mood lasts more than two weeks or you're having thoughts of harming yourself, talk to your GP, or call Samaritans free on 116 123.
Is "Tiny Pleasant Things" interactive?
Yes. You fill it in right in your browser on your phone, tablet or laptop, and it saves automatically. You can also print it or save it as a PDF anytime.
Do I need a printer?
No. Everything works on screen. Print only if you prefer pen on paper.
Is this a subscription?
No, it's a one-time purchase and it's yours forever. (Or unlock the whole library with Mindmallow Plus.)
Is this medical advice?
No. Mindmallow shares gentle, lived-experience self-help tools, not medical, psychological or therapeutic advice. If you're struggling, please reach out to a qualified professional.