A difficult day narrows imagination. Asked what might feel good, the mind produces either nothing or a vacation requiring three connections. This is why the list must be made earlier.
Write down pleasures that cost little, take less than an hour, and work alone: cold grapes, a shower with the lights low, one specific album, the shaded block with the generous gardens.
Specificity is kindness
Do not write music. Write the record that changes the room by the second song. Do not write go outside. Write sit on the front step with tea.
Pleasure is easier to practice when it has already been given an address.
Keep the list visible and add to it without trying to improve it. This is not a plan for becoming better. It is a record of the ordinary ways you already know how to return.