The next time you're bored or fed up, get a bowl you don't really use, or a small cardboard box, or a cup, or whatever works, and some small bits of paper or post-it notes. Now, you can do one of two things (or use two bowls and do both).
Option 1:
Write something that you enjoy doing on each piece of paper - watching your favourite show, calling your friend for a chat, eating your favourite food, going for a walk, etc. Fold up the bits of paper so you can't see what you've written. Whenever you have some free time and aren't sure how to fill it, pick something out of the bowl for some ideas you might not have thought of yet.
Option 2:
Write something that makes you happy on each piece of paper. This might be a certain activity, a certain person, a picture, a place, and so on. Whenever you feel a bit down, pick out a piece of paper and think about what's written on there. Do it if you can, or just think about the person/place/thing, how happy it/they make you feel, and how grateful you are to have them.
If you're feeling creative and crafty, you could even decorate your happiness bowl. Give it pride of place on a shelf or window ledge where you won't forget it's there, and keep adding to it for some daily happiness inspiration.
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