Self-Care "Nourishment Menu"


This list was compiled by Christi, her clients, friends, family, and seminar participants.  This list is updated frequently, so bookmark this page and refer back whenever you need to recharge, pamper, or pleasure yourself.

Click here to read the full story behind my Menu.

Make the Menu a permanent part of your schedule! Try to do one thing every day from this list.  Print it out, circle the things that sound best to you, and hang it in a prominent place where you can see it!


Would you like to add something to this Nourishment Menu?

I'm always amazed how... no matter how long this list gets... I still get tons of brand-new, fabulous ideas from folks I know.  The Menu will become as fabulous as you make it...

So, don't be shy!  Send me some pleasure ideas of your own. 

Send me an email - I'd love to hear "What's Your Pleasure!"



Get a haircut… and a tingling scalp massage!

Play piano – or listen to someone else play

Take a bubble bath – by candlelight

Stare at the window/wall and do nothing

Sip on a glass of wine

Go on a hike and take a healthy picnic lunch

Read a great book

Paint or draw

Play with your dog or cat or fish

Go for a bike ride

Go surfing

Go roller-blading

Take a walk outside in a snowstorm when no one else is on the road

Call a friend

Book a retreat

Plan a great vacation for yourself

Take a ride in a convertible (with the top down)

Walk around or watch a river/lake/fountain/stream

Hold hands with someone

Take a foot bath (water, salt, essential oil, and marbles to massage your feet!)

Make snow angels

Read the cartoon section of the newspaper

Update your personal website

Buy something bright and colorful

Feed some ducks

Keep a gratitude journal

Go shopping!

Get out the camera… and take some pictures

Ask someone to brush your hair

Blast music in the car, roll down the windows, sing loudly!

Get out in nature

Volunteer to hold and sing to newborn babies in the hospital nursery

Take a nice drive outside the city

Go to yoga class… or do some yoga poses at home

Get a massage

Go for a boat ride/rent a jet ski

Take a nap!

Take a few deep breaths!!

Buy fresh flowers and put them where you'll see them all day

Get a pedicure/manicure (or give yourself one!)

Cook… mindfully… with music on in the background (try to match the music with the type of food you're cooking)

Take singing lessons

Go to a flower shop/garden shop and take in all the colors and smells

Sign up for a class – tennis, cooking, jewelry making, squash lessons – anything!

Throw rose petals on your bed cover

Organize your desk or garage

Eat lunch outside

Plant some flowers

Go to an outdoor concert or play

Have a Girls'/Guys' Night Out!

Go fishing

Have breakfast in bed!


Go to a museum for the afternoon

Go ice skating

Find an empty office to work in, so you won't be disturbed

Hike a mountain, big or small

Color in a kids' coloring book

Listen to your favorite CD

Take a Breath Holiday - breathe 10 times with eyes closed and pretend you're on a beach somewhere

Give someone a hug

Spend an entire day reading

Drink a cup of tea in front of a fireplace when it's cold outside

Invest in some heated slippers

Go dancing (or dance at home!)

Write a letter/card to someone who hasn't heard from you in a while

Buy something REALLY nice for yourself – go ahead, splurge!

Go for a leisurely walk

Have Date Night with a partner or friend

Wash your car (use lots of bubbles!)

Go skinny dipping

Crayon a card to someone you love

Order a pizza with all your favorite toppings... just for you... no one else!

Make your own pottery

Go to a concert for your favorite band when you were growing up

Watch your favorite baseball, football, or basketball team

Take a day trip somewhere

Go swing dancing

Drink a glass of water and imagine all the good things it's doing to your body

Get into bed right after work and stay there all night!

Find a sprinkler and run through it!

Using sidewalk chalk to write messages in the driveway

Pay someone a compliment (you don't have to know them!)

Go to the nursery and look at the plants

Paint your toes different colors

Take a 10-minute walking break at work

Go out to breakfast on your own and read a good book without interruption

Sit out in the warm sun and drink an ice-cold margarita

Make a mosaic out of paper scraps or a broken mug

Throw an impromptu dinner party – potluck-style!

Do a 15-minute blitz to clean up clutter in a corner of your home

Light candles

Bring a great novel to read while waiting in line

Sit in a hammock

Go to the bakery and get an eclair

Go white water rafting, kayaking, or canoeing - be sure to capsize at least once!

Walk away from gossip

Race go-carts

Buy baby barrettes and wear them in your hair

Read old letters/card that loved ones sent you

Organize a photo album

Do a random act of kindness... and revel in the person's appreciation

Hire a gardener

Take a cooking class, then throw a dinner party to show off your new skills!

Call your parents or grandparents or siblings

Do volunteer work

Schedule a girls or guys weekend away

Reach out to a friend you haven't talked with in a while

Have a cup of hot/iced chocolate

Have a guilt-free ice cream sundae

Rent your favorite movie

Snuggle in bed with someone or have a make-out fest!

Watch the sunset

Have a picnic by the river

Sit outside on the swings listening to the birds in the morning

Take a long, steamy shower

Pick wildflowers

Lay on your floor

Play a board game

Sleep in

Learn how to play a musical instrument... or go back to one you already know how to play

Go outside and play a sport you loved as a kid!


Buy a pen that you'll really love writing with


Lay on your back on your lawn and watch the clouds go by

Find a rose and stop to smell it!

Give yourself a hand or foot massage

Dance around the house naked!

Throw out all old, expired lotions… and then buy a new one to take their place


Leave your lover a note with a lipstick 'kiss-print'

Put a hot water bottle on your tummy

Buy a $1 piece of jewelry or makeup!

Eat dinner on the floor… by candlelight… with no utensils

Make faces at yourself in the mirror

Head to the gym, and ask a trainer for a new workout idea

Eat a piece of chocolate, slowly!

Make up a fictional story (if you feel ambitious, put it down on paper)

Put your pajamas on as soon as you get home from work

Have someone feed you – eat with your eyes closed – and guess what you're eating!

Stand in front of the mirror and rub a warm washcloth all over your body

Go to the park and play on the jungle gym

Buy cool, fun post-its and notepaper that will make you smile

Make yourself a cup of tea

Watch the sunrise

Go to the library and read children's books… on the floor or in a kid-sized chair (Samantha recommends Runny Babbit by Shel Silverstein)

Go to bed early

Visit a junk shop and explore

Get a free makeup makeover

Spend a weekend at a spa or retreat center

Drive to work or the store… in silence… no radio!

Go to the beach and listen to the waves crash

Pick flowers to press for stationery

Go to the beach with a favorite pleasure book (trashy novel recommended). Extra point for bringing a radio to play your favorite tunes.  Two extra points for bringing an icy tropical drink with an umbrella!

Blow bubbles

Call your mom or dad - if they're not alive, just 'talk' with them - they're in a better place and are sending you good wishes

Go swimming in a pond

Gaze at the stars

Stroll around a college campus

Go hiking

Kiss your child's napkin before packing her lunch

Make a reservation at a new restaurant

Check out new arrivals at the used bookstore

Go to the store and find one new food to try

Write yourself an encouraging letter

Plan your IDEAL LIFE in a journal

Plant a flowerpot or flowerbed

Watch fish at the aquarium

Sleep in for an extra hour on the weekend

Hire a cleaning lady

Visit an art gallery

Attend a gospel concert

Go on vacation

Play with your kids... or someone else's kids

Browse at a bookstore

Explore an ethnic neighborhood

Visit a fabric store – buy one piece of pretty fabric!

Rearrange your bookshelves

Do some gardening

Go on a walking tour

Go shoe shopping

Make healthy cookies – and eat the dough!

Read the newspaper

Conversational driving – talk about fun, beautiful

things/people you drive past

Take a train ride

Write in your journal… or doodle!

Take a walk around the neighborhood and say hi to as many people as possible

Volunteer in a local elementary school, or sign up to coach a local youth league sports team

Make a yummy fruit smoothie

Leave a surprise on a friend's front porch

Have somebody scratch your back – then scratch theirs!

Watch your favorite show on TV

Tell a friend you love them

Look at pictures from an old vacation or event


Do a jigsaw puzzle

Grow an herb garden

Memorize a poem that you love (or write one yourself!)

Play “the drums” on some pots and pans – be loud!

Ask someone to read a book out loud to you (I LOVE this one!)

Go to the card store and read the funny cards

Listen to a book on tape

Go on a media purge – don't watch news, read paper, or listen to radio

Put lavender oil on your pillow – let your bedroom be an oasis of scented pleasure!

For ladies: paint your toes/fingernails a lovely shade of punchy pink or ravishing red

Sip a cup of tea in an outdoor café

Have a pillow party with friends

Take a nap with an eye pack

Laugh with your child or a friend

Soak your feet in warm water and cucumber slices to relax and rejuvenate

Start a book from the "Read Someday" pile

Make a mini Zen garden with a box, sand, and some rocks

Make a shrine/altar somewhere in your house

Enjoy a leisurely lunch at your favorite cafe

Get out some paint and transform a piece of junk

Plant a seed in a pot – your own mini-orchard

Put two chilled tea bags on your eyes and rest for 5 minutes

Buy yourself flowers. Make sure you really love them and don't skimp!

Buy a gossipy celebrity magazine - drool over the hunky stars, like you did when you were a teenager!

Sprinkle rose petals in your home and on the steps of your pad

Bake some brownies to make the house smell great

Create a collage of pictures and words that thrill you

Buy yourself a new, great-smelling lip balm

Buy a potted plant to put on your desk

Put on a honey/oatmeal facial mask - give yourself a face massage

Sit in the sunshine and do nothing

Stay with friends or family for a day or two and let them spoil you

Let yourself fully feel something – cry, binge, mourn, whatever - then move on.

Start planning a trip abroad


Have a brag fest with a friend – what's going GREAT in your life?!

Have a theme party

Buy a goldfish

Throw away all the old clothes in your closet (have a friend help with this)

Watch a chick flick, sports movie, or adventure film

Go to a psychic or have your tarot cards read (try

Jump rope

Wear one of your favorite summery dresses to work (if it's too risque, you can wear a cardigan and take it off after work)

Invite a friend over for a glorious picnic on your floor

Glamorize your travel bag: pack candles, bubble bath, fun books, great music

Wear really sexy underwear under your everyday clothing

Make a home video of you and your family

Play a game of flag football with your friends – in the mud, if possible!

Wear your best clothes and perfume/cologne… just because

Get up early and prepare a fabulous, healthy breakfast for yourself

Buy yourself a luxurious sheet set – silk, satin, or flannel!

In winter: wrap a soft, warm, wooly, brightly-colored scarf around your neck

In summer: use self-tanner for a safe, bronzed glow

Buy a bag of lollipops and share them around at work

In the winter: go snowshoeing or ice skating!

In the summer: sit by a lake or pond

Come up with a list of fun, pleasurable things to do!





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