Play List

Playing is about doing something without purpose, just because it makes us feel good. Lack of play in childhood is associated with aggression as an ability to play is a crucial coping mechanism for both young and older people. As we progress through our lives, our lives become serious, busy, purposeful and we sometimes forget to play. Yet, when we stop playing, it affects our wellbeing negatively. This is where the play list comes into play.

When your life becomes challenging, reflect on what type of play activities you can engage with every day. Here is a potential list of activities, adapted from the Quality of Life therapy (Frisch, 2006):

“Personal Pleasure and Renewal

1. Blogging, Instant Messaging, or Text Messaging
2. Watching something special on TV or DVD
3. Computer Gaming
4. Watching a sports game or event
5. Shopping
6. Reading or watching something funny
7. Listening to music
8. Listening to the radio
9. Eating a nice meal, dessert, or snack
10. Having a drink, soda, or coffee
11. Viewing or reading something sexy (Erotica)
12. Visiting your favourite (or new) sections of a book, video, or music store
13. Playing cards or board games
14. Planning a day trip or vacation
15. Taking a day trip or vacation
16. Dressing up
17. Putting on comfortable clothes
18. Getting a massage
19. Going to a hair stylist
20. Getting a manicure
21. Having some time alone
22. Making up a pleasant daydream or fantasy
23. Looking at home videos or picture albums
24. Just sitting and relaxing
25. Taking a leisurely bath or shower
26. Sleeping in
27. Taking the day off
28. Staying up late, taking a nap, getting up early
29. Making a fire in the fireplace
30. Doing some pleasure reading
31. Playing bingo or gambling
32. Singing or dancing by yourself

Community Activities

1. Going to a movie
2. Going to a play, show, or lecture
3. Going to a concert
4. Going to a bookstore
5. Visiting a park
6. Visiting neighbours
7. Going to a sporting event or game like football, basketball, baseball, or soccer
8. Going to a museum
9. Going to a botanical garden or aquarium
10. Going out to eat at a favourite restaurant
11. Going out to eat at a new restaurant
12. Going out for a drink, coffee, snack, or dessert
13. Doing something outside
14. Going shopping
15. Buying yourself something special
16. Buying someone else something special
17. Going to a garage, auction, or antique sale
18. Shopping out of town
19. Going window shopping for things you can’t buy
20. Taking a walk somewhere pretty or interesting
21. Going sightseeing in the country
22. Going sightseeing in the city
23. Going to a coffee shop

Hobbies/Creative Outlets

1. Gardening
2. Dancing
3. Playing cards
4. Drawing or painting
5. Playing with, caring for, or watching pet(s)
6. Taking music, painting, singing, dancing, acting lessons
7. Playing a musical instrument
8. Joining a singing or acting group
9. Using the computer: including games, programs, Internet
10. Doing needlework like sewing and knitting
11. Doing woodworking
12. Keeping a journal
13. Writing a poem or story
14. Going skating or rollerblading
15. Doing arts and crafts
16. Doing a crossword or jigsaw puzzle
17. Hiking
18. Birdwatching
19. Doing photography
20. Visiting or joining a hobby group
21. Playing pool or ping pong
22. Watching sports on TV
23. Going to a sporting event or game
24. Collecting stamps, coins, cards, etc.
25. Stargazing/astronomy
26. Boating or canoeing

Sports

1. Golfing
2. Fishing or hunting
3. Joining a sports team like softball, volleyball, basketball, etc.
4. Playing soccer
5. Water skiing
6. Snow skiing
7. Playing racquetball or tennis
8. Bowling
9. Cycling
10. Hiking
11. Playing baseball, basketball, or football
12. Playing shuffleboard, badminton, croquet, or horseshoes

Learning/Reading

1. Surfing the Web
2. Visiting a library
3. Visiting a bookstore
4. Going to professional or business meeting or conference
5. Reading work-related material
6. Taking a class
7. Running computer programs
8. Going to a lecture
9. Going to a museum
10. Reading the newspaper
11. Reading a favourite magazine
12. Reading a novel or mystery
13. Reading interesting nonfiction books or magazines
14. Reading about your hobbies and interests
15. Looking at picture books
16. Learning a new language
17. Learning about computers
18. Reading do-it-yourself books or magazines

Socializing, Family Activities, and Helping Others

1. Visiting/phoning a friend
2. Visiting/phoning a date
3. Visiting/phoning relatives
4. Visiting/phoning partner
5. Visiting/phoning children or grandchildren
6. Visiting/phoning acquaintance
7. Inviting over a friend, acquaintance, date, relatives, partner, children, or grandchildren
8. Planning an outing with a friend, acquaintance, date, relatives, partner, children, or grandchildren
9. Writing a letter or e-mail to a friend, acquaintance, date, relatives, partner, children, or grandchildren
10. Going to a party
11. Planning a party or get-together
12. Playing with kids
13. Reading to the kids
14. Teaching/helping kids
15. Taking family pictures and videos
16. Flying a kite with the kids
17. Wrestling, tickling, joking with kids
18. Take kids somewhere they enjoy (e.g., amusement park)
19. Going dancing
20. Flirting
21. People watching
22. Taking a walk with someone else
23. Going to a professional business meeting or conference
24. Doing a favour for someone
25. Playing cards with someone or a group
26. Playing a game with someone
27. Planning a vacation with others
28. Taking a vacation with others
29. Visiting or joining a hobby group
30. Visiting or joining a social club
31. Visiting or joining church/temple/synagogue/mosque, etc.
32. Visiting or joining a community, political, or school group working on causes you believe in
33. Joining your neighbourhood association
34. Helping to solve a local, state, national, or international problem
35. Doing something nice for someone
36. Buying someone a present
37. Giving money or things to a group or cause you believe in
38. Complimenting or thanking people in your life
39. Volunteering to help people you enjoy like children, old people, etc.
40. Joining a self-help group
41. Having a good conversation with someone
42. Talking to someone about your interests or things on your mind
43. Asking someone for help, advice, or support
44. Dressing up and going out on the town
45. Going on a picnic
46. Camping
47. Playing sports with others
48. Singing or dancing with someone
49. Asking someone you like to get together so they will ask you to go out later

Health and Fitness

1. Exercising
2. Working out at a health club
3. Going to an aerobic class
4. Walking
5. Jogging
6. Swimming
7. Lifting weights
8. Trying to control or eliminate a bad habit
9. Going to counselling
10. Reading a self-help book
11. Joining a self-help group
12. Doing self-help exercises
13. Doing Quality Time
14. Doing a Relaxation Ritual
15. Having a good cry
16. Meditating/praying
17. Sitting quietly for 30 minutes
18. Getting 7 to 8 hours of sleep
19. Eating three meals a day, including breakfast
20. Getting a physical exam

Spiritual and Religious Activities

1. Visiting or joining a church, temple, zendo, synagogue, mosque, etc.
2. Praying or meditating
3. Reading religious, spiritual, or inspirational literature
4. Asking someone to pray for you

Satisfying or Enjoyable Chores

1. Cook or bake something
2. Fixing something
3. Cleaning something up
4. Doing a home improvement project
5. Doing something you’ve put off but will feel great when it’s over
6. Dealing with a problem or challenge that has been bothering you
7. Completing do-it-yourself repairs or home improvement
8. Rearranging or decorating the house/apartment
9. Planning the day, including something that is fun or gives you a feeling of accomplishment
10. Planning a personal project
11. Planning a self-improvement project

Couples Activities (for Romantic Partners)

196. Going out on a “date” (without children)
197. Giving a massage or backrub
198. Taking the kids to a sitter returning home for time together as a couple
199. Sharing a romantic dinner at home
200. Making time to visit
201. Taking a shower or bath together
202. Making love
203. Cuddling, kissing, or necking
204. Trying new approaches to lovemaking
205. Spending an evening at a hotel or motel—in or out of town (without children)
206. Sharing personal feelings and opinions
207. Reading together and discussing ideas
208. Reading out loud to each other
209. Wrestling, rough housing, or tickling each other
210. Flirting with each other
211. Complimenting each other
212. Planning something to do together
213. Visiting, calling, or messaging partner at work
214. Having lunch together
215. Making love during lunchtime
216. Taking a walk during lunchtime
217. Showing public displays of affection
218. Singing or play music together
219. Relaxing (for example, have breakfast and read the newspaper together on Sunday)
220. Watching the sun rise or set together
221. Going on a picnic together”

References

Frisch, M. (2006). Quality of Life Therapy: Applying a life satisfaction approach to positive psychology and cognitive therapy. Hoboken: John Wiley & Sons.

Have you tried this activity? If so, please share your experience.