SuperBetter Wiki

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.



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.


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.



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.


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


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.

Hello Kitty.jpg

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


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.


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.

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