Focus
Values Based Activity Menu
A values-based activity menu lists small actions across mastery, pleasure, and connection—chosen daily from what matters, not only past hobbies.
A values-based activity menu lists approach behaviors tied to what matters—health, connection, creativity—not only what used to feel fun. Columns might include mastery, pleasure, and kindness with three tiny options each.
Pick one per day from different columns to avoid rumination-only journaling. Menus refresh monthly as energy returns.
Common questions
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How many items belong on the menu?
Nine to twelve tiny options across three columns is enough—rotate daily picks rather than attempting the whole list. Replace items that stay at zero enjoyment for three weeks.
Related terms
Put Values Based Activity Menu into practice
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