Power-ups are things that are easy to do, and make you feel good. They are a way to give yourself positive energy and help you keep on your path to being SuperBetter.
The list below is for power-up ideas and suggestions. It can work well to make your first power-ups especially simple. Just a simple stretch will help you on your way, and takes almost no effort. Once something is a habit, you may want to add new power-ups... things that seems simple now, but would have been hard before you started on your journey.
Example Power-ups[]
Appreciating Nature
Looking at nature builds the soul. Spend some time looking at the beauty of nature that's all around you.
Builds emotional resilience
It can be good to have power-ups that are easy to do wherever you are. That way you can build in moments to power-up throughout your day. And watching a bird flying across the sky, or stopping to appreciate a flower growing out of the sidewalk, are good ways to give yourself a quick emotional lift.
Breathe
Stop, and take 5 or 10 breaths. Be mindful of each, and allow the focus on the breath to calm the mind.
Builds emotional resilience
This is a very good first power-up. Whatever your epic win, it's surprising how much stopping for calming breaths can help.
Commentary
Write a well thought out, positive comment on a forum or message board somewhere
Builds mental resilience
Anything that builds and nurtures relationships can make a good power-up. Even if those relationships are online
Factor in Fruit
Improve your diet by grabbing some fruit. Better still, replace something less healthy you were going to eat with fruit. It's just as tasty, and much better for you!
Builds physical resilience
It helps to think about the long term effects of power-ups. This suggestion might also work with chocolate or ice cream, but the short-term boost might lead to a longer-term low (depending on your personal situation and preferences).
Flight of Fancy
Activate this power-up each time you take an extra journey up and down the stairs
Builds physical resilience
You can adapt this to both your own stamina, and the height of your stairs. If you aren't generally active, it could be to just go one flight. For the fitter, you could aim to go all the way up several flights, or several times up one flight (if that's what you have available).
Hug a Friend
Get all touchy-feely and hug a friend.
Builds social resilience
There are similar power-ups in some power packs, so you may need to decide which to use (or how to alternate between them)
Lipstick It
Wear lipstick today.
Builds emotional resilience
This motivates me to get ready for the day and to put my best foot forward. It also makes the day feel more special. It is a small thing that makes a big impact. Go with a bold color to break free of your comfort zone and take a risk.
(Wear it every day for a week for a confidence boosting Quest. Or, triple value if your gender does not usually wear lipstick [*wink*])
Let's Do the Time Warp
...Again. Go on, have a dance to the Time Warp: - or to any other lively song for that matter.
Builds physical resilience
For more good Power-up songs, suggested by the SuperBetter community, see List of Power-up Songs.
Lurve letters
Text something silly or sweet to a loved one
Builds emotional resilience
Even if you already do something, it counts as a power-up. Especially if you do it consciously and recognize the boost it gives you.
Massage
Treat yourself to a massage. This can be a professional massage, one from a friend or loved one, or just spending some time rubbing your own feet.
Builds emotional resilience
Even some self-massage can help. The important part is making yourself feel cared for, and a foot-rub with some nicely smelling lotion can help towards that.
Mini Walk
Walk just a little further than usual. This can be as small as getting off the bus one stop earlier or later than usual. Even a few extra steps count.
Builds 'physical resilience
This is similar to "Stepping Up" and gives a similar "I did it" feel good.
Movie Night
Watch a documentary or movie. And really watch it, use some mindfulness to be sure you aren't actually elsewhere.
Builds emotional resilience
Be warned that not all power-ups work for all people. If one of your bad habits is sitting in front of the TV all night, this one may not work for you
Posturing
Focus on sitting up straight for five minutes or one song or while interacting with someone.
Builds physical resilience
The boost from power-ups can be in doing something you know is good for you.
Practical Progress
Do something practical to help improve the space around you. For example, clean the floor, or wash the dishes, or change the bed... it doesn't need to be a big thing to help make the apartment a better place to be.
Builds 'emotional resilience
If a task is significant, you may want to add it as a separate quest instead. But small, daily tasks can make very satisfying power-ups.
Pretty Nails
Let's get those nails in shape! For this power-up you can paint, manicure, or care for your nails in any other way.
Builds emotional resilience
Power-ups that help prompt you in taking care of yourself, can give you that initial boost, and also help you feel more put-together and help build self-esteem for the long term
Real Smooth
For this power-up, make and drink a real fruit smoothie.
Builds physical resilience
If this doesn't feel like a quick boost for you, it might be something that's better as a quest. For example, you could set yourself the quest of making and drinking three smoothies a week for six weeks.
Scented Pleasures
Boost your enjoyment of your environment by using scents. Light a scented candle, use scented cream, smell essential oils, or use joss sticks to enhance the room.
Builds emotional resilience
The key to many power-ups is to really concentrate on what you are doing. Adding a scent to a room where you are concentrating on other things might have no effect. But allowing yourself to really smell and enjoy the scent can be a very different experience.
Stepping Up
Walk up at least one flight of stairs rather than using the elevator or escalator
Builds physical resilience
This power-up was originally part of a power pack quest. It can be good to take ideas from anywhere - including a one-time quest. Sometimes small tasks done repeatedly can give us a boost, even if it's just in the knowledge that you are going something good!
Stretch
Get up and stretch!
Builds physical resilience
This is a good first power-up for someone working towards getting more active
Sunshine On Your Shoulders
Sit somewhere sunny for at least 10 minutes. Don't forget the sunscreen if it's longer!
Builds emotional resilience
Sunshine and a pause to appreciate it can be a great emotional power-up.
Touch Base with a Friend
Connect with a friend in a meaningful way. That's a phone call, a text message, an IRC conversation... anything where you reach out to make sure your friendship connections don't die out
Builds social resilience
This is another one that is similar to tasks in some power packs. You could decide to wait until one of those is added to your list, or add this one to use.
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