Pleasant Events Log

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Skill Modules

Mindfulness Skills Distress Tolerance Emotion Regulation Interpersonal Effectiveness

Dashboard Journal Strategies

Emotion Regulation

Pleasant Events Log

Select and schedule enjoyable activities to build positive emotions.

Log an Activity

Select an event you completed from your list and rate how it felt.

Event

How did it feel? (1-5)

3

Aromatherapy

Assembling furniture

Attending a festival

Baking

Binge-watching a TV show

Bouldering

Bowling

Building a birdhouse

Building a campfire

Building a snowman

Building something

Burning incense

Buying clothes

Calling a friend

Camping

Canning vegetables

Canoeing/Kayaking

Checking things off a list

Cleaning the kitchen

Cloud-gazing

Completing a task

Composting

Cooking

Cuddling

Dancing

Daydreaming

Decorating my room

Doing Sudoku

Doing a craft

Doing a crossword puzzle

Doing a face mask

Doing a puzzle

Doing a random act of kindness

Doing artwork

Doing laundry

Doing nothing

Doing pilates

Doing something spontaneous

Doing yoga

Donating to charity

Dressing up

Drinking a cup of tea/coffee

Eating a good meal

Eating breakfast in bed

Enjoying silence

Feeding birds

Feeling sand between my toes

Feeling the breeze

Fishing

Fixing something that's broken

Flirting

Flying a drone

Flying a kite

Gardening

Getting a facial

Getting a haircut

Getting a massage

Getting a new gadget

Giving a compliment

Going for a walk

Going on a date

Going to a coffee shop

Going to a concert

Going to a farmers' market

Going to a flea market

Going to a museum

Going to a park

Going to a party

Going to a play

Going to a spa

Going to a zoo or aquarium

Going to an amusement park

Going to church/synagogue/mosque

Going to the beach

Going to the gym

Going to the library

Going to the mall

Going to the mountains

Having a barbecue

Having a clean house

Having a deep conversation

Having a manicure/pedicure

Having a picnic

Having a political discussion

Having a snack

Having a snowball fight

Having a water balloon fight

Having lunch with a friend

Helping someone

Hiking

Holding hands

Hugging someone

Ice skating

Jet skiing

Joining a book club

Joining a sports team

Juggling

Kicking a soccer ball

Kissing

Knitting/Crocheting

Laughing

Learning a magic trick

Learning a new language

Learning a new skill

Learning about animals

Learning something new

Lighting candles

Listening to a podcast

Listening to an audiobook

Listening to music

Listening to the rain

Looking at old photos

Looking at the moon

Making a gift for someone

Making a scrapbook

Making a to-do list

Making jam

Making love

Making snow angels

Martial arts

Meditating

Mowing the lawn

Organizing a closet

Painting a room

People-watching

Petting a cat

Picking fruit

Planning a trip

Planning for the future

Playing a musical instrument

Playing a sport

Playing board games

Playing card games

Playing charades

Playing mini-golf

Playing video games

Playing with pets

Praying

Putting on makeup

Putting on pajamas

Rappelling

Reading

Reading a comic book

Reading a magazine

Rearranging furniture

Receiving a compliment

Recycling

Remembering past fun

Repotting plants

Riding a horse

Riding a motorcycle

Riding a roller coaster

Roasting marshmallows

Rock climbing

Rollerblading

Running a 5k

Sailing

Saying 'I love you'

Scuba diving

Seeing a new animal

Sending a postcard

Setting goals

Sewing

Shooting hoops

Shopping online

Singing

Sitting in the sun

Skateboarding

Sledding

Sleeping

Smelling flowers

Smiling at someone

Snorkeling

Snowboarding/Skiing

Solving a problem

Solving a puzzle

Spending time alone

Spending time with children

Stargazing

Starting an herb garden

Stretching

Surfing

Swimming

Taking a bath

Taking a bubble bath

Taking a class

Taking a dance class

Taking a nap

Taking an online course

Taking pictures

Talking to a stranger

Tasting fresh fruit

Teaching someone something

Telling stories

Thinking 'I did a good job'

Thinking 'I'm a good person'

Thinking about a happy memory

Thinking about my crush

Thinking about my family

Thinking about my good qualities

Thinking about my values

Throwing a frisbee

Training for a marathon

Trying a new recipe

Trying on clothes

Using a bath bomb

Visiting a friend

Visiting a historical site

Visiting an animal shelter

Volunteering

Wakeboarding

Walking a dog

Walking barefoot on grass

Washing my car

Watching TV

Watching a movie marathon

Watching a parade

Watching birds

Watching nature documentaries

Watching sports

Watching the sunrise

Watching the sunset

Water skiing

Watering plants

Wearing comfortable clothes

Whitewater rafting

Window shopping

Woodworking

Working

Working on my car

Writing a letter

Writing a story or poem

Writing in a journal

Zip-lining

Zumba

Your Activity Log

Review your recent pleasant activities.

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