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10 Empowering Self-Love Activities For Adults | Spark Joy Within

Self-Love Activities For Adults
Adulting can be a real drag, leaving us feeling stressed, depleted, and totally out of touch with ourselves. With these 10 self-love activities for adults you can turn that frown upside down and rediscover the radiant joy that's been hiding inside you.

Table of Contents


Today, we’re diving into the ultimate friendship – the one you have with yourself. 

This blog will help you become your cheerleader, confidant, and life coach all rolled into one. 

These Self-Love Activities For Adults are designed to train your mind to make empowering choices in your life.

The choices that scream, “I love me!” and send a signal to your brain saying, “Hey, self, you’re a priority!” 

Example: You’re standing in front of the fridge, deciding between a salad or a burger for dinner. The salad is waving like, “Hey, I’ve got vitamins and nutrients!” while the burger is all, “Taste me, I’m delicious!” 

Now, choosing that salad isn’t just about greens; it’s a love note to your body, saying, “I care about us, and I want us to feel amazing!”

Or picture this: You’re debating whether to binge-watch another season of a show or hit the gym. The couch whispers, “Stay comfy, watch one more!” but the gym is calling, “Sweat it out, feel strong!” 

Opting for that workout isn’t just about burning calories; it’s a high-five to yourself, shouting, “I’m investing in my well-being because I’m worth it!”

And those choices extend beyond food and fitness. Whether it’s setting boundaries, pursuing passions, or surrounding yourself with positive vibes – every decision is a chance to tell yourself, “I’m building a life that resonates with my awesomeness!”

So, buckle up, because we’re about to explore these self-love choices that not only make you your own VIP but also set the stage for an epic love story with yourself. 

Let the journey begin!!!

10 Self-Love Activities For Adults

These transformative self-love activities are tailored to enhance well-being and foster a positive relationship with yourself.

1. Filter The Content You Consume

By content here I mean whatever you watch, read, and listen to. If you are consuming toxic content, you will end up with a toxic relationship with yourself.

Our brain is like a sponge. Just like the food you eat helps make your body strong or not-so-strong, the stuff you put into your brain makes up how you think. The content you consume is like brain food!

If you feed with positive and smart things – like educational books, success stories of successful sportspersons or businessmen, inspirational YouTube videos, and happy music – your thoughts become positive and smart.

Now, let’s flip it. If you eat a lot of sugary snacks and not-so-healthy stuff, your body might feel a bit blah. 

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The same goes for your brain. So, if you’re watching a show where everything is crazy, messy, and high on drama, take a reality show for example, it subconsciously signals your brain that, “let’s make life chaotic too!” 

Activity: Content Detox Challenge

The Content Detox Challenge is a proactive and mindful activity aimed at transforming the type of content you consume to promote a healthier mindset. Here’s how to do it:

Take stock of the content you regularly watch, read, or listen to. This includes TV shows, social media, news, music, and books.

Reflect on how each type of content makes you feel. Does it uplift your mood, inspire you, or contribute to stress and negativity?

Clarify your goals for content consumption. Determine whether you seek inspiration, knowledge, relaxation, or a combination of these.

Curate a list of positive and uplifting content. Include motivational videos, inspirational books, and music that brings joy.

Allocate specific times in your day dedicated to intentional content consumption. This could be part of your morning routine or before bedtime.

Pay close attention to your emotional responses while watching, reading, or listening. If something feels draining or negative, consider replacing it with more positive alternatives.

After a designated period, reflect on the impact of this content detox challenge. Celebrate the positive changes you’ve noticed in your thoughts, emotions, and overall well-being.

2. Give a Happy Ending To Your Sad Stories

Your brain is a natural storyteller. It records everything that happens to you, like a camera taking pictures of your experiences.

The interesting part is– your brain doesn’t stop there. It mixes all those pictures to create a story, just like putting your favorite ingredients together to make a sandwich. 

Your brain does this to help you understand what’s going on in your life.

For e.g., a school teacher gives feedback. Now, let’s see how two kids tell themselves stories about it.

Kid 1: The teacher gives a little critique, and boom! Kid 1’s brain starts telling a sad story. “I’m not good enough,” it says. This story makes Kid 1 feel not-so-smart, and that’s a bummer.

Kid 2: Now, let’s check out Kid 2. Same feedback from the teacher, but Kid 2’s brain is like, “Challenge accepted!” This kiddo turns the critique into a superhero origin story. “I might not be the best now, but watch out world, I’m going to be awesome!” And just like that, Kid 2 feels motivated and ready to conquer.

See, it’s all about the stories we tell ourselves. If you want to be your own biggest fan, spin your stories in a way that cheers you on.

So, the next time something happens, ask yourself, “What story am I telling myself?” If it’s a sad story, hit pause, and rewrite that script. Make it a story where you’re the superhero overcoming challenges because, my friend, you’re the author of your own epic tale!

Activity: “Your Superhero Tale” Self-Reflection

Think of a recent event or challenge that left you with negative thoughts or feelings. It could be a setback, critique, or any situation that impacted your mood.

Write down the negative story you’re telling yourself about the event. Be honest about the emotions and thoughts it triggers. 

E.g., Let’s say you received feedback at work that felt like a setback. The negative story you’re telling yourself might go like this: “I always mess things up. No matter how hard I try, I never meet expectations. I’m not good enough, and I’ll never succeed in my career.”

Now, imagine yourself as a superhero. How would a superhero respond to this challenge? Let’s say the superpower that this superhero has is resilience.

Now you need to sit with yourself and convince your belief system that “Every challenge is a stepping stone to my growth. I may face setbacks, but they are opportunities to become stronger and more capable. I am resilient..”

Do this 10 to 15 times for the same experience, or 10 different experiences. This will create a new pattern of response in your brain and you realize that doing this activity makes you feel empowered and ready to face obstacles, instead of feeling defeated.

Also read: Self-Reflection Questions For Growth & Positive Mindset

3. Learn To Alchemise Your Emotions

Whenever you catch yourself feeling negative emotions, try to convert negative emotions into positive ones. 

Sure it’s important to process negative emotions, but if you stay in this for a long period, you get trapped and feel miserable about yourself. 

It’s important to train your mind to convert negative emotions into positive ones, so that you can come out of the trap, or you will keep on holding that negative emotion for years and years on end.

For instance, If someone has hurt you, then instead of feeling the emotion of hurt, tell yourself that you have learned from this experience and next time you will be careful.

E.g.,  You didn’t get invited to a party, and it stings. Instead of soaking in the hurt, tell yourself, “Aha! This is teaching me about the power of my own awesome company!”

Here is the list of how you can alchemize your negative emotions into positive ones.

  • Criticism to Improvement

Instead of letting criticism bring you down, see it as an opportunity for improvement. Embrace constructive feedback, identify areas where you can grow, and use it as a tool to enhance your skills and performance.

  • Loneliness to Self-Reflection

feeling lonely is no picnic, we get it. But guess what? It’s like a golden ticket for some quality “me” time. Dive into your thoughts, rediscover what makes you tick, and get cozy with your passions. It’s like a crash course in understanding yourself better. 

  • Health Setback to Wellness Journey

We all know health setbacks aren’t exactly a walk in the park. But guess what? They can be like that nudge you need to kickstart a wellness adventure. Take it as your cue to amp up the self-care game and embrace some healthier habits.

  • Jealousy Makeover

Instead of letting jealousy crash your happiness, give it a makeover. Turn it into inspiration. When you see someone doing amazing things? Instead of feeling jealous, tell yourself, “Wow, they’re rocking it! I can totally use this as fuel to chase my dreams too.”

Check out: 50 Journaling Prompts For Anxiety With Examples

4. Decode What Is Normal & What Is Not

Okay, so, you know how we all have things we hope for or want from our friends or family?

Like wanting them to be nice or understand us? Well, it turns out, that expecting these things all the time might not be the best idea.

Lets take your absolute favorite movie for instance. You love watching it because it’s exciting, funny, and just perfect, right?

Now, imagine if every single time you watched it, you expected it to be the most mind-blowing amazing experience ever.

Now if, one day, you weren’t in the mood or you had seen it so many times that it didn’t feel as awesome as usual? 

But you expected it to be perfect every time, this expectation makes you feel a bit let down on that day.

In this scenario it’s not that the movie isn’t fantastic – it’s just that your expectations were super high.

Similarly, when we expect too much from people all the time, it’s like expecting our favorite movie to be mind-blowing every single time we watch it. 

Everyone has their good days and not-so-good days. If we expect perfection all the time, we might feel a bit down when they’re not at their best.

Instead, switch things up. Instead of wanting everyone to fit into a specific “normal” box, how about we just accept and appreciate everyone as they are? 

It’s like saying, “You be you, and that’s totally cool!” Embrace the awesome variety of people and let go of those rigid expectations. Life’s much more interesting that way!

Activity: Navigating the Normal & Not Normal Terrain

***Read this list once you get up every morning.

  • Not normal: Expecting everything to always go your way.

Normal: Embracing life’s twists and turns, knowing not everything will go as planned.

  • Not normal: Expecting friends to always agree with you.

Normal: Appreciating diverse opinions, and understanding that disagreement is part of healthy friendships.

  • Not normal: Expecting every day to be super exciting.

Normal: Finding joy in simple moments, understanding that everyday life has its ups and downs.

  • Not normal: Expecting perfection from yourself.

Normal: Embracing imperfections, and recognizing that growth comes from learning and evolving.

  • Not normal: Expecting immediate success.

Normal: Understanding that success often takes time and effort, appreciating the journey.

  • Not normal: Expecting others to read your mind.

Normal: Communicating openly and expressing your thoughts and feelings.

  • Not normal: Expecting endless happiness.

Normal: Embracing a range of emotions, knowing that happiness is just one part of the human experience.

  • Not normal: Expecting unconditional approval.

Normal: Accepting that not everyone will approve of you, learn to develop self-approval.

  • Not normal: Expecting unwavering motivation.

Normal: Recognizing that motivation fluctuates, finding ways to stay committed even during challenging times.

  • Not normal: Expecting perpetual comfort.

Normal: Embracing discomfort as a part of personal growth and resilience.

  • Not normal: Expecting uninterrupted focus.

Normal: Understanding that distractions are inevitable, learning to refocus when needed.

  • Not normal: Expecting perfect relationships.

Normal: Embracing the imperfections in relationships, understanding that they require effort and compromise.

Must read: 100 Journal Prompts For Self-Growth With Examples

5. Be Aware Of The World Inside You

So, you have two parts of your life. One part is everything happening outside – you know, the news, what’s going on in the world, all of that. 

The other part is what’s happening inside YOU – your thoughts, feelings, and all the stuff that makes you, well, you.

Here’s the Thing — We often pay a lot of attention to what’s happening outside, like knowing about big events, cool stuff, and maybe not-so-great news. But sometimes, we forget to check in with the inside part – how we’re feeling, what’s making us happy or not so happy, and all those thoughts swirling around in our heads.

It’s like having two gardens. One garden is the world outside – you water it, take care of it, and that’s important. The other garden is your inner world – your feelings, thoughts, and how you’re doing on the inside. Both gardens need attention!

So, when we say, “Are you aware of what’s happening inside your world?” it’s like asking if you’re taking a moment to check in with your own feelings and thoughts. 

It’s cool to know what’s happening in the big world, but it’s also important to know what’s happening in your own world – how you’re doing and what makes you happy or not-so-happy.

Being aware of both parts helps you understand yourself better. It’s like being a great gardener for both your outside world and your inside world. Taking care of both sides makes for a happy and balanced you!

Activity: Cultivating My Inner Garden

Reflect on your current emotional landscape. What flowers of emotions are blooming in your inner garden? Are there colorful blossoms of joy, or perhaps some buds of uncertainty? 

To beautify your garden, learn to express yourself through art, words, or any creative outlet that resonates with you.

If you enjoy drawing, paint a picture that represents the emotions and thoughts you’ve discovered.

If writing is more your style, pen down a poem or journal entry that captures the essence of your inner world. The goal is to externalize the beauty and complexity within.

Maybe you can capture a series of images that visually narrate the story of your emotions and personal journey.

Compose a melody or song that reflects the rhythm and nuances of your inner world.

Create a culinary masterpiece that symbolizes the diverse aspects of your emotions.

Design a garden with flowers and plants that mirror the colors and patterns of your feelings.

Choreograph a routine that interprets the layers of your emotions through movement.

Curate an outfit or wardrobe that visually represents the diverse aspects of your personality.

6. Undertake No-Judgment Journey

We each have soul power which is like a superpower within us. Now, when you judge people, it’s like using that power in a way that makes it weaker. It’s a bit like if you have a super strong battery, but every time you judge, it loses a bit of its power.

When you judge someone, it’s like sending out this not-so-great energy into the world. When you do that, your superpower, your soul power, kind of takes a hit. It’s like, “Oops, I used some of my energy for not-so-nice thoughts.”

Now, here’s the cool part. If you stop judging people, it’s like preserving that powerful energy within you. You’re using your soul power for better things, like understanding, kindness, and positive vibes.

On the other hand, if you don’t judge people, you form a super strong shield around you. Now, if someone tries to judge you, it won’t bother you as much. This is how the laws of karma work.

So, the big idea here is that when you stop judging people, you’re not only keeping your soul power strong, but you’re also creating a kind of shield that protects you from feeling down when others judge you.

Instead of spending your soul power on judging, invest it in something good, and use it to build strength and positivity in your life.

Activity: Embrace Non-Judgment – What Not to Judge in Others

  • Avoid judging others based on their looks, body shape, or style choices. Everyone is unique, and diversity should be celebrated.
  • Refrain from passing judgment on personal decisions such as career paths, relationships, or lifestyle choices. What works for one person may not work for another.
  • Steer clear of judging individuals based on their background, cultural roots, or upbringing. Embrace the richness of diverse backgrounds.
  • Resist the urge to judge others based on their success or lack thereof. Everyone has their own journey, and achievements are subjective.
  • Avoid judgment regarding others’ beliefs, whether religious, spiritual, or philosophical. Respect differing perspectives and embrace diversity of thought.
  • Refrain from judging people based on their emotional reactions. Each person copes differently, and empathy goes a long way.
  • Steer clear of judging individuals for their relationship status, choices, or preferences. Love and connections are personal and diverse.
  • Resist making judgments about someone’s financial status. Circumstances vary, and empathy fosters understanding.
  • Avoid passing judgment on mental health struggles or well-being. Support and compassion create a healthier environment.
  • Refrain from judging others’ parenting styles. Every family is unique, and what works for one may not work for another.
  • Steer clear of judging individuals based on their educational qualifications. Intelligence and potential manifest in various ways.
  • Resist judging others for their hobbies, interests, or leisure activities. Diversity in preferences adds vibrancy to life.

Check out: Mindful Journal Prompts

7. Liberation from the Appreciation & Validation

Imagine your happiness is a house, and seeking validation and appreciation from others is like building that house on shaky ground. It might feel good at first, but it’s not very sturdy. 

If people don’t appreciate you as much as you hope, it’s like the house starts wobbling, and that’s not good for your self-confidence.

When you rely on others to make you feel good about yourself, it’s like building your happiness on something unpredictable. People’s opinions can change, and if you tie your confidence to their appreciation, it becomes shaky ground.

Instead of building your house on others’ opinions, try building it on a solid foundation – validating your feelings. It’s like saying, “Hey, I know how I feel, and that matters.” Because here’s the thing: not everyone will always understand or agree with how you feel.

Validating your feelings is like having a strong base for your happy house. It means you’re not relying on others to approve of your emotions. It’s a way of saying, “My feelings are valid, even if others don’t see it the same way.”

Now, doing things just to impress others is like adding extra floors to your house in the hope that more people will like it. But here’s the deal – not everyone will be impressed, and that can hurt. It’s like expecting everyone to love your house, but some might prefer different styles.

Activity- Mirror Messages

Stand in front of a mirror, look into your eyes, and say a few of these affirmations to yourself.

  • I am deserving of love and respect just as I am.
  • I acknowledge my achievements and celebrate my successes, no matter how small.
  • I am unique and valuable, and I bring something special to the world.
  • My worth is not determined by the opinions of others. I validate myself.
  • I am proud of who I am and all that I have overcome.
  • I embrace my imperfections because they make me beautifully human.
  • I trust in my ability to make decisions that are right for me.
  • I release the need for approval from others; I approve of myself.
  • I am constantly growing and evolving, and I honor the journey.
  • I am resilient, and I can handle whatever comes my way.
  • My self-worth is not tied to my achievements; I am worthy simply because I exist.
  • I choose to focus on the positive aspects of myself and my life.
  • I am enough just as I am; there is nothing I need to prove.
  • I attract positivity and abundance into my life.
  • I am capable, strong, and have the power to create change in my life.
  • I trust in my abilities and believe in my capacity to succeed.
  • I am deserving of self-care, and I make time to nurture my mind, body, and soul.
  • I forgive myself for any mistakes; they are opportunities for growth.
  • I radiate confidence, self-respect, and inner harmony.
  • I am at peace with my past, present, and future.

8. Pay Attention To Your Intention

Let me explain this with an example. You are at your job and you look at your workload, and if you think, “Ugh, I have to do this. It’s so boring, and I hate it.” It’s like carrying around a heavy backpack of negativity. This not only makes your job feel worse, but it can also make you feel tired and unhappy every day.

Now, if you switch that heavy backpack for a lighter one? Instead of thinking about your job with hate, try thinking, “I’m grateful for this chance to earn money.” It’s like changing your mindset to appreciating the opportunity to make some cash. 

Doing this will certainly not lighten your workload, but you have got to do your work anyway. So might as well do it with a positive intention. It will make you feel good about your life. On the other hand, if you do your work with negative intentions, you will feel miserable about your life.

E.g., When one plumber thinks, “I have to work so hard, but my pay is low,” it’s like being unhappy with their work. That’s not good for feeling good about themselves – it’s like they’re not being a friend to themselves.

Now, imagine another plumber doing the same job but thinking, “If I do a good job, people will like it. I might get better chances and even start my own plumbing business to earn more money.” That’s like being a good friend to themselves. They see opportunities and possibilities, which is a way of being kind and loving to themselves.

Activity: Tiny Transformations — Flipping Negative Intentions to Positive Intentions

Materials Needed:

  • Sticky notes or small pieces of paper
  • Pen or marker

Identify a negative intention that has been lingering in your mind. It could be something small.

On a sticky note or small piece of paper, write down the positive counterpart or a more optimistic perspective to counteract the negativity.

Stick the note somewhere you’ll see it frequently throughout the day. It could be on your computer, mirror, or the edge of your desk.

Every day write down at least one positive alternative to your negative intention.

Before bedtime, take a moment to reflect on the positive note you’ve created. Acknowledge the effort you put into transforming negative intentions and appreciate the shift in your mindset.

9. Accept Your Reality

You cannot change anything in your life unless you first accept your reality. This is one of the laws of Karma. 

Example: Consider a person who is facing financial challenges but refuses to acknowledge the reality of their situation. They may be in denial about their spending habits or financial responsibilities. 

In this context, genuine change and improvement can only begin once this person accepts the truth about their financial state.

Here acceptance doesn’t mean resigning oneself to a negative situation. Instead, it involves facing the reality of the financial challenges, understanding the contributing factors, and taking responsibility for one’s actions. 

Once acceptance occurs, the individual can then make informed and intentional decisions to improve their financial situation, such as creating a budget, seeking financial advice, or finding additional sources of income.

Activity: Reality Reflections

Find a quiet space where you can spend a few moments reflecting on your current situation, emotions, and thoughts. Think about aspects of your life you’ve been avoiding or struggling to accept.

On a piece of paper, create a list titled “Reality Check.” Jot down key aspects of your life, both positive and challenging, that you want to acknowledge.

You can also doodle, draw symbols, or create a simple illustration for each aspect.

Stand in front of a mirror with your visual representation. Take a moment to look at yourself and connect with your reflection. This step is about accepting not just the external appearance but also the internal thoughts and feelings.

Write encouraging words around the visual representation of your reality. Focus on fostering a sense of acceptance and understanding for each aspect of your reality.

Celebrate the steps you’re taking toward accepting your reality, and give yourself a pat on the back.

10. Embrace Your Influence

Our universe is the result of all our collective thoughts, words, and actions, so if you believe that you are insignificant, then that is not true.

In reality, you are a powerful influencer, and you influence our world in your unique way.

Our goal here is to be a good influencer. One of the ways of doing this is that whenever you catch yourself thinking negative thoughts, turn it into a positive one.

By doing this you’re not just doing yourself a favor, you’re sending out good vibes that uplift the whole Earth. 

On the flip side, when you let negative thoughts linger, it’s like tossing some gloomy vibes into the universal mix, kind of like pollution.

Now, think about it – you’re the one hanging out in this universe, so why not make it a stellar place? By choosing positive thoughts, you’re not just making your world brighter; you’re contributing to a positive vibe for everyone.

It not only applies to thoughts, but to your words, and actions as well.

Activity: Social Media Makeover

Rather than emphasizing external appearances or material achievements, focus on sharing content that uplifts and inspires others.

Share stories about your growth journey. Discuss the challenges you’ve faced and the lessons you’ve learned along the way. This can inspire others who may be going through similar experiences.

Use social media to open up discussions about mental health. Share your own experiences with stress, anxiety, or burnout, and discuss coping mechanisms. Encourage followers to prioritize their mental well-being.

Share your journey in adopting positive habits. Whether it’s starting a new fitness routine, practicing mindfulness, or developing healthy eating habits, your experiences can motivate others to make positive changes in their lives.

Document your progress on various goals, whether they’re related to personal development, fitness, or skill-building. Celebrate milestones and share the lessons you’ve learned throughout the journey.

Share informative content that educates your audience on topics related to positivity, well-being, and personal development. This could include book recommendations, online courses, or insightful articles that have benefited you.

On the end note

I hope these self-love activities for adults will fill your life with so much love that rather than seeking love from other people, you are the one who radiates love to them.

They will help you become a person who spreads warm and positive vibes to everyone around you. 

It’s like having this beautiful energy within you that just naturally overflows and lifts ans empowers those you interact with you.



Niriksha has 2 years of experience in creative writing and blogging. She's been doing Meditation and Yoga for 4 years, which really helps her connect with her readers in her blogs. She is also passionate about mindfulness, Ayurveda and Spirituality.

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