If you’ve been feeling stuck, scattered, or like you’re moving through your days on autopilot, this episode is for you. I’m sharing a simple but powerful tool I created during my own burnout recovery called the Joy Menu. It’s an easy, 10-minute practice that helps you reconnect with what lights you up, reset your nervous system, and find that spark again — without needing a vacation or a full business overhaul. So grab a notebook, take a deep breath, and let’s make some space for joy today.

The examples below all came from a live workshop I hosted recently. I loved seeing the different activities people put on their menus and also seeing the different designs! Some were minimalist, some were maximalist, and all were joyful. One person said, “I forgot how much I love to color!” and that is definitely the vibe I was hoping to bring to the call.

Here are all the steps to create your own Joy Menu!

This activity will take about 30 minutes.

Step 1: Gather Your Supplies

To create your Joy Menu, you will need:

• 2 sheets of paper (or a notebook); one for brainstorming your activities and one for creating your Joy Menu
• A pen or pencil
• Colored pencils, markers, or crayons for color
• A timer
• Optional: Your favorite playlist, a cozy blanket, scented candle, or anything else to help you feel cozy and relaxed

Step 2: Set the Mood

Find a space to work. If you can find a quiet space, that’s great! If not anywhere will do!
Turn on your favorite music to work to. It can be your favorite album or lofi study beats.
Get cozy! Light a candle and/or grab a cozy blanket

Step 3: Brainstorming

Set a timer for 10 minutes. On your first piece of paper, brainstorm activities you’d like to include on your menu in the following categories:

Appetizers (~1-15 minutes)

These are short & sweet activities you can do in a short amount of time to regulate your nervous system, release stuck energy, or bring a little bit of joy into your day. They are meant to be activities you can do on even the busiest of days to pause & recenter. You can include things like:

• Dancing to your favorite song
• Listening to the sounds around you for 5 minutes
• Breathing exercises
• Gratitude journaling
• Saying affirmations out loud
• Getting some sun for a few minutes
• Mindful Drawing

Entrees (~30-90 minutes):

These are activities that take a little bit more time but are still relatively low lift. If you need a bit more self-care, are feeling heavy from the news or personal circumstances, have low energy, or found yourself with a bit more time in your day you can choose from one of the entrees. You can include things like:

• Reading
• Calling a friend on the phone
• Riding your bike or taking a long walk
• Playing your favorite game
• Listening to your favorite album
• Crafting or making art
• Visiting your favorite restaurant or coffee shop

Desserts (~2+ hours):

These are activities that are either more indulgent or will simply take more time or cost more money. The idea is that it’s important to do things that are just for you even if they cost time or money. You could:

• Have a spa day
• Take a friend trip or solo trip
• Spend the day at a museum or park
• Go on a long drive
• Have a “Do Whatever” or “Do Nothing” day
• Try to spend the whole 10 minutes brainstorming activities. It will be fun to see what comes up when you think you’ve run out of ideas but still have time left!

Remember to let the ideas flow and don’t self-edit. The weirder and more you the activity is, the better!

If you’re stuck, you can check out the activities we brainstormed together on the live call below!

Step 4: Create Your Joy Menu

Set a timer for 15 minutes and use that time to create your Joy Menu on your second piece of paper. Your Joy Menu can be as detailed as you’d like! Have fun with it.

Once you’ve filled your page with your activities, you can also doodle around your page. Remember, it’s not about perfection; it’s about the process! Avoid self-judgment as much as possible & let it look as pretty or as messy as it wants to be.

Try to fill the whole 15 minutes. If you’ve finished your menu before the timer runs out, you can go ahead and try one of your Appetizers until the time runs out!

Want some inspiration? Check out these Joy Menus from attendees on the live call!

I love using my Joy Menu and I keep coming back to it. As a human with ADHD, I crave routine but I also hate routine. Having a “menu” of ways to bring joy into my day is so helpful so that I can look at the list and pick what I’m feeling like doing in the moment rather than feeling like I’m stuck to one thing.

One thing you could do is do a new themed Joy Menu every season! Wouldn’t a Winter-themed Joy Menu be nice to help combat seasonal depression?

If you create a Joy Menu I’d love to see what you create! Feel free to reply to this email and send me a photo or message me on Instagram @christijohnsoncreative!

Want to Participate in More Activities Like This?

If you enjoyed this activity and want to do more activities like this, I’d love to invite you to join The Dream Biz Lounge! It’s my free community of business owners that meets every other Monday at 12pm Eastern Time. We spend 30 minutes doing a creative or mindful activity and 30 minutes chatting. I’d love to see you there!