In DBT you’re encouraged to build positive emotions to make you feel better about your life.
One of the best ways to do this is by engaging in activities that make you feel better and happy.
So, I’ve created a massive bumper list of pleasant events and activities to choose from.
I’d recommend picking one from the list each week and then building up to doing one a day, or if it’s a small task, doing a few each day.
You’d be surprised how even doing the smallest of activities can create a lot of happiness and joy in your life, and eventually, all of that joy adds up to contentment.
Give it a go and see how you get on.
I’ve broken the activities into broad groups.
Table of Contents
Physical & Outdoor Activities
| – Doing yoga |
| – Taking a trip to the countryside |
| – Playing baseball or softball |
| – Being at the beach |
| – Rock climbing or mountaineering |
| – Playing golf |
| – Going naked (outdoor/nature activities) |
| – Boating (canoeing, kayaking, motor-boating, sailing, etc.) |
| – Camping |
| – Skiing |
| – Hiking |
| – Playing tennis |
| – Swimming |
| – Riding a motorcycle |
| – Fishing |
| – Bicycling |
| – Running, jogging, or doing gymnastics, fitness, or field exercises |
| – Horseback riding |
| – Snowmobiling or dune-buggy riding |
| – Playing lawn sports (badminton, croquet, shuffleboard, horseshoes, etc.) |
| – Walking barefoot |
| – Playing soccer, rugby, hockey, lacrosse, etc. |
| – Water skiing, surfing, scuba diving |
| – Flying kites |
| – Going skating, skateboarding, rollerblading |
| – Going sail boating |
| – Traveling or going on vacations |
| – Going bike riding |
| – Going to a spectator sport |
| – White-water canoeing |
| – Going bowling |
| – Practicing karate, judo, yoga |
| – Weightlifting |
| – Going sailboating |
Creative and Intellectual Activities
| – Doing artwork (painting, sculpture, drawing, movie-making, etc.) |
| – Reading the Scriptures or other sacred works |
| – Reading |
| – Thinking up or arranging a song or music |
| – Writing short stories, novels, plays, or poetry |
| – Designing or drafting |
| – Listening to educational tapes, relaxation tapes, or audiobooks |
| – Restoring antiques, finishing furniture, etc. |
| – Woodworking, carpentry |
| – Solving a problem, puzzle, crossword, etc. |
| – Reading essays or technical, academic, or professional literature |
| – Writing papers, essays, articles, reports, memos, etc. |
| – Doing experiments or other scientific work |
| – Listening to educational tapes, relaxation tapes, or audio books |
| – Learning to do something new |
| – Doing needlepoint, crewel, etc. |
| – Sewing |
| – Journaling |
| – Writing letters |
| – Planning your career |
| – Imagining the future |
| – Listening to music |
| – Reading magazines or newspapers |
| – Hobbies (stamp collecting, model building, etc.) |
| – Buying records |
| – Planning a party |
| – Discussing books |
| – Sightseeing |
| – Daydreaming |
| – Taking a class |
| – Reflecting on how you’ve improved |
| – Going to museums/zoos/aquariums |
| – Doing something new |
| – Taking ballet, tap dancing |
| – Reading fiction |
| – Reading nonfiction |
| – Reading cartoons or comics |
| – Blogging |
| – Conducting experiments |
| – Composing or arranging songs or music |
Social Pleasant Activities
| – Dressing up for fun |
| – Contributing to religious, charitable, or other groups |
| – Going to a concert |
| – Going to a sports event |
| – Going to a bar, tavern, club, etc. |
| – Going to lectures or hearing speakers |
| – Going to the races (horse, car, boat, etc.) |
| – Going to a party |
| – Going to church functions (socials, classes, bazaars, etc.) |
| – Going to services, civic, or social club meetings |
| – Having lunch with friends or associates |
| – Being with friends |
| – Going to a fair, carnival, circus, zoo, or amusement park |
| – Having a drink by myself |
| – Dating |
| – Going to school or government meetings, court sessions, etc. |
| – Being with my grandchildren |
| – Going to a restaurant |
| – Being with my husband, wife, or partner |
| – Having coffee, tea, etc., with friends |
| – Going on field trips, nature walks, etc. |
| – Going to a movie |
| – Listening to others |
| – Spending an evening with good friends |
| – Meeting new people |
| – Going home from work |
| – Having discussions with friends |
| – Spending time with family |
| – Being intimate |
| – Singing around the house |
| – Practicing religion (going to church, group praying, etc.) |
| – Playing cards |
| – Having a political discussion |
| – Going to plays and concerts |
| – Going for a drive |
| – Watching TV |
| – Traveling to national parks |
| – Teaching |
| – Playing with animals |
| – Flying a plane |
| – Dancing |
| – Going on a picnic |
| – Going to the mountains |
| – Thinking about having a family |
| – Seeing and/or showing photos or slides |
| – Talking on the phone |
| – Listening to the radio |
| – Going to community organizations |
| – Going hunting |
| – Singing with groups |
| – Playing musical instruments |
| – Making a gift for someone |
| – Watching sports |
| – Going to the beauty parlor |
| – Watching your children play |
| – Planning to go to school |
| – Going bowling |
| – Entertaining, giving parties |
| – Doing volunteer service |
| – Participating in a public performance (e.g., a flash mob) |
| – Going to class reunions |
| – Visiting people who are sick, shut in, or in trouble |
| – Doing volunteer work, working on community service projects |
| – Working in politics |
| – Protesting social, political, or environmental conditions |
| – Talking about philosophy or religion |
| – Talking about politics or public affairs |
| – Going to banquets, luncheons, potlucks, etc. |
| – Joining or forming a band |
| – Participating in social networking |
Wellness and Self-Care
| – Meditating |
| – Taking tests when well prepared (mental wellness/preparation) |
| – Taking a shower |
| – Taking a bath |
| – Combing or brushing my hair |
| – Putting on makeup, fixing my hair, etc. |
| – Getting massages or backrubs |
| – Taking a nap |
| – Doing yoga |
| – Breathing clean air |
| – Improving my health (having my teeth fixed, getting new glasses, beginning an exercise program, changing my diet, etc.) |
| – Going to a health club, spa, etc. |
| – Cooking a healthy meal |
| – Taking a long weekend |
| – Soaking in the bathtub |
| – Getting out of (paying on) debt |
| – Relaxing |
| – Lying in the sun |
| – Planning a career change |
| – Laughing |
| – Thinking about past vacations |
| – Eating |
| – Doodling |
| – Collecting old things |
| – Being alone |
| – Cleaning |
| – Dressing up and looking nice |
| – Saying “I love you” |
| – Buying books |
| – Taking a sauna or a steam bath |
| – Sitting in a sidewalk cafe |
| – Helping someone |
| – Watching the sunrise/sunset |
| – Working on my car |
| – Taking care of my plants |
| – Taking children places |
| – Getting a manicure/pedicure or facial |
| – Going to the beauty parlor |
| – Sleeping |
| – Thinking, “I’m an OK person” |
| – Reflecting on how I’ve improved |
| – Dressing up |
| – Taking care of your plants |
| – Doing yoga |
| – Repeating self-affirmations |
| – Taking a day with nothing to do |
| – Lighting candles & watching the flame |
| – Listening to the sounds of nature |
| – Looking at the moon or stars |
Hobbies and Leisure Events
| – Planning trips or vacations |
| – Buying things for myself |
| – Reading a “Do it Yourself” article |
| – Doing a “Do it Yourself” project |
| – Watching TV |
| – Playing cards |
| – Playing pool or billiards |
| – Playing chess or checkers |
| – Playing a musical instrument |
| – Making snacks |
| – Acting |
| – Playing video or computer games |
| – Surfing the internet |
| – Watching a video |
| – Reading magazines |
| – Sewing |
| – Knitting, crocheting, embroidery, or fancy needlework |
| – Starting a new project |
| – Finishing a project |
| – Doing housework or laundry; cleaning things |
| – Gardening |
| – Shopping |
| – Collecting things (coins, shells, baseball cards, etc.) |
| – Recycling old items |
| – Gardening |
| – Knitting |
| – Baking |
| – Acting |
| – Playing musical instruments |
| – Viewing beautiful scenery |
| – Going on vacation |
| – Traveling or going on road trips |
| – Decorating your home |
| – Doing crosswords |
| – Reading or visiting the library |
Personal and Professional Development
| – Working on my job |
| – Speaking a foreign language |
| – Learning to do something new |
| – Coaching someone |
| – Counseling someone |
| – Teaching someone |
| – Planning your career |
| – Planning a career change |
| – Thinking about retirement |
Technical and Practical Skills
| – Working on machines (cars, bikes, motorcycles, tractors, etc.) |
| – Driving skillfully |
| – Repairing things around the house |
| – Working on your car/bike |
| – Doing crosswords |
| – Solving riddles/puzzles |
Lifestyle and Daily Activities
| – Planning a day’s activities |
| – Cleaning out your inbox |
| – Going home from work |
| – Eating |
| – Buying household gadgets |
| – Buying yourself flowers |
| – Tie-dying |
| – Getting a haircut |
| – Visiting a bakery |
| – Going for a drive |
| – Refinishing furniture |
| – Making lists of tasks |
| – Walking in the woods (or at the waterfront) |
| – Buying gifts |
| – Completing a task |
| – Thinking about pleasant events |
| – Staying on a diet |
| – Flying a plane |
| – Playing in the sand, a stream, the grass; kicking leaves, pebbles, etc. |
| – Rearranging or redecorating my room or the house |
| – Selling or trading something |
| – Thrift store shopping |
| – Using computers |
| – Visiting people who are sick, shut in, or in trouble |
And there you have it, a big bumper list of different activities to try.
Like I say, try the smaller ones more frequently if you can, and some of the bigger ones even do them weekly or monthly.
You’ll find that over time, you’ve built up a list of pleasant things that you like doing, and you can go back to doing these things time and again.
I find that doing these things brings a measure of comfort and self-soothing and just helps with distressing emotions.
