WELLNESS • CHECKLIST

Bad-Day Dopamine Menu

Prepare small mood-support choices for hard days with music, sunlight, movement, texture, connection, novelty, and easy wins.

6sections

24items

instantaccess

🔥 Quicker mood recovery · less helplessness

This instant PDF checklist helps you prepare small mood-support choices before the bad day arrives. It gives you a practical structure for defining your bad-day needs, creating tiny dopamine options, adding body-based boosts, including connection choices, and making the menu easy to use when energy is low.

Built for hard days, stress crashes after work, bad news, waking up flat, or needing comfort without numbing out — without making mood support feel complicated, expensive, or performative.

🔓 Get Instant Access

✓ Instant PDF download

✓ Action-focused, not theory

✓ Read on any device, lifetime access

SOUND FAMILIAR?

You want to feel better, but bad days can leave you with no clear options

The need shows up before the plan

A need for comfort without numbing out is easier to meet when the next small option is already visible.

Stress crashes can narrow your choices

After work, bad news, or a flat morning, tiny dopamine options like music, sunlight, novelty, or easy accomplishment can reduce helplessness.

Body-based boosts need low friction

Movement, texture, sunlight, and sensory comfort work best when they are easy enough for busy days, low-energy days, and private moments.

Support should not measure your worth

The checklist keeps the tone compassionate so small, kind actions count without turning mood recovery into another performance task.

WHAT'S INSIDE

Inside the checklist, 6 sections and 24 items

Define Your Bad-Day Needs

Choose one concrete starting point related to music, sunlight, novelty, connection, movement, texture, or easy accomplishment.

Create Tiny Dopamine Options

Prepare the easiest version of small mood-support choices so the menu still works when energy, time, or privacy is limited.

Add Body-Based Boosts

Use movement, texture, sunlight, or sensory comfort to support a gentler emotional reset without overthinking the next step.

Include Connection Choices

Add low-pressure connection options, scripts, or reminders so support is available before isolation becomes the default.

Make the Menu Easy to Use

Pair the menu with an existing routine, use visible cues, and remove friction so support happens without extra decisions.

AI Tools for Mood Menus

Use AI to create a simple plan, reminder system, shopping list, two-minute option, normal-day option, and low-energy option.

✨

Build a bad-day menu with more support and less numbing out

Get instant access to a practical PDF checklist that helps you prepare tiny mood-support choices, add body-based boosts, include connection, and make the menu easy to use on hard days.

🔓 Get Instant Access

Shipping

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Do you ship worldwide?

Yes. We provide free shipping to over 200 countries around the world. However, there are some locations we are unable to ship to. If you happen to be located in one of those countries we will contact you.

What about customs?

We are not responsible for any custom fees once the items have shipped. By purchasing our products, you consent that one or more packages may be shipped to you and may get custom fees when they arrive to your country.

How long does shipping take?

Shipping time varies by location. These are our estimates:

Location	*Estimated Shipping Time
United States	5-20 Business days
Canada, Europe	5-20 Business days
Australia, New Zealand	5-20 Business days
Central & South America	5-20 Business days
Asia	5-20 Business days
Africa	5-20 Business days

*This doesn’t include our 1-3 day processing time.

Do you provide tracking information?

Yes, you will receive an email once your order ships that contains your tracking information. If you haven’t received tracking info within 5 days, please contact us.

My tracking says “no information available at the moment”.

For some shipping companies, it takes 2-5 business days for the tracking information to update on the system. If your order was placed more than 5 business days ago and there is still no information on your tracking number, please contact us.

Will my items be sent in one package?

For logistical reasons, items in the same purchase will sometimes be sent in separate packages, even if you've specified combined shipping.

If you have any other questions, please contact us and we will do our best to help you out.

Returns

Order cancellation

All orders can be cancelled until they are shipped. If your order has been paid and you need to make a change or cancel an order, you must contact us within 12 hours. Once the packaging and shipping process has started, it can no longer be cancelled.

Refunds

Your satisfaction is our #1 priority. Therefore, you can request a refund or reshipment for ordered products if:

If you did not receive the product within the guaranteed time (45 days not including 1-3 day processing) you can request a refund or a reshipment.
If you received the wrong item you can request a refund or a reshipment.
If you do not want the product you’ve received you may request a refund but you must return the item at your expense and the item must be unused.

We do not issue the refund if:

Your order did not arrive due to factors within your control (i.e. providing the wrong shipping address)
Your order did not arrive due to exceptional circumstances outside of our control (i.e. not cleared by customs, delayed by a natural disaster).
Other exceptional circumstances outside of our control.

*You can submit refund requests within 15 days after the guaranteed period for delivery (45 days) has expired. You can do it by sending a message at support@sellvia.com

Exchanges

If for any reason you would like to exchange your product, perhaps for a different size in clothing, you must contact us first and we will guide you through the steps.

Please do not send your purchase back to us unless we authorise you to do so.

Bad Day Dopamine Menu