Pleasure
Pleasure involves activities that we enjoy for the sake of the activity itself. There are many different kinds of pleasure. Those that are most sustainable involve “play” such as hobbies and other recreational activities. Social activities can also involve pleasure. Other types of pleasure, such as sensory experiences (food, drink, images, touch, etc.) can also be enjoyable if done in moderation.
Below are examples of enjoyable activities that are enjoyed by many. Circle the ones that apply to you, and add others that aren’t included below.
Hobbies, Interests, and other “play”
Reading
TV, movies, plays
Dancing
Playing or listening to music
Board games or cards
Arts and crafts, sewing, painting
Cooking
Walking, hiking, enjoying nature, fishing
Sports (basketball, softball, swimming, etc.) or going as a spectator
Martial arts (karate, etc.)
Museums/zoos
Video games
Traveling, sightseeing, going to the beach, sunbathing
Social Activities
Spending time with family
Enjoying own children and/or young relatives
Enjoying close friends
Hanging out with large groups of friends/acquaintances
Parties, meeting new people
Romance
Pets
Clubs: meeting people with similar interests
Enjoying food and drink with others
Sensory Experiences
Pleasant smells, images, sounds, physical touch, tastes
Taking a bath
Listening to soothing music
Mindful tasting
Shopping
Gardening/decorating
Photography
Comedy: TV, recordings, live
Religion or spirituality
Mastery
Mastery involves activities, such as work or sports, that involve the development of skills; we are able to accomplish things and feel a sense of mastery over our environment. When enjoyed in moderation and diversified well with other activities, they can increase positive emotions and improve how we feel about ourselves.
Here are some examples of how people experience mastery to experience fulfillment in their lives. Circle the ones that apply to you and add others that aren’t included below.
Job or Meaningful Daytime Activity
Look for or attempt to develop some of these qualities in your occupation volunteer work, or other meaningful daytime activity:
Enjoyment
Creativity
Feelings of competence (able to accomplish tasks satisfactorily)
Potential for development of skills
Increasing Skills Activities
Sports
Music practice and performance.
Home improvement/building
Woodworking
Visual art (painting, drawing, pottery, sewing, knitting
Learning about interests (history, politics, food, language, culture, etc.)
Crafting, pottery, and other creative skills
Other?__________________________________________________________________________ _________________________________________________________________________
Here are some examples of activities that tend to increase pleasure and mastery. You might think of more that are not listed. Circle the ones that you think could lead to enjoyment or mastery for yourself.
Soaking in the bathtub
Planning my career
Collecting things (coins, shells, etc.)
Going for a vacation
Recycling old items
Relaxing
Going on a date
Going to a movie
Jogging, walking
Listening to music
Saying affirmations out loud
Recalling past parties
Buying household gadgets
Lying in the sun
Planning a career change
Laughing
Thinking about my past trips
Listening to others
Reading magazines or newspapers
Hobbies (or try something new!)
Spending an evening with good friends
Planning a day’s activities
Meeting new people
Remembering beautiful scenery
Saving money
Playing a game
Going to the gym, exercise
Eating
Thinking how it will be when I finish
Getting out of debt/paying debts
Practicing karate, judo, yoga
Thinking about retirement
Repairing things around the house
Working on my car or bicycle
Remembering the words and deeds of loving people
Wearing sexy clothes
Having quiet evenings
Taking care of my plants
Buying, selling stocks and crypto
Going swimming
Doodling
Exercising
Collecting old things/antiquing
Going to a party
Thinking about buying things
Playing golf
Playing soccer
Flying kites
Having discussions with friends
Having family get-togethers
Riding a motorbike
Sex
Playing pickleball
Going camping
Singing around the house
Arranging flowers
Going to church, praying (practicing religious or spiritual-based activities)
Losing weight
Going to the beach
Thinking I’m an OK person
A day with nothing to do
Having class reunions
Going ice skating, roller skating/blading, skateboarding
Organizing my space
Going somewhere new (even close by)
Sketching, painting
Blowing bubbles
Doing tie-dye
Sleeping
Driving
Entertaining
Going to clubs or community events
Thinking about getting married
Going bird watching
Singing with groups
Flirting
Playing musical instruments
Doing arts and crafts
Making a gift for someone
Listening to music
Watching boxing, wrestling
Planning parties
Cooking, baking
Going hiking, bushwalking
Writing books (poems, articles)
Sewing
Planning outfits to wear; thrifting
Working
Going out to dinner
Discussing books
Sightseeing
Gardening
Going to the beauty salon
Early morning coffee and newspaper
Playing tennis
Kissing
Watching children (play)
Thinking I have a lot going for me
Going to plays and concerts
Daydreaming
Planning to go to college or university
Taking a warm shower or bath
Listening to new music
Refinishing furniture or designing space
Watching movies
Making lists of tasks
Going bike riding
Walks on the riverfront/shoreline
Buying gifts
Photography
Going fishing
Thinking about pleasant events
Planning healthy meals and snacks
Star gazing
Lay on back and gaze at clouds passing by in the sky or branches swaying
Reading fiction
Acting
Being alone
Writing diary/journal entries or letters
Cleaning
Reading non-fiction
Taking children places
Dancing
Going on a picnic
Thinking “I did that pretty well” after doing something
Meditating/ Mindfulness exercises
Playing volleyball
Playing cards
Having a political discussion
Solving riddles mentally
Playing tennis
Seeing and/or showing photos
Knitting/crocheting/quilting
Doing crossword puzzles
Shooting pool/Playing billiards
Dressing up and looking nice
Reflecting on how I’ve improved
Buying things for myself
Talking on the phone
Going to museums, art galleries
Thinking spiritual thoughts
Surfing the internet
Lighting candles
Listening to the radio
Spending time in nature
Having coffee at a cafe
Getting/giving a massage
Saying “I love you”
Thinking about my good qualities
Buying books
Having a spa or sauna day
Going skiing
Going canoeing or white-water rafting
Going bowling
Doing woodworking
Fantasizing about the future
Doing dance classes or performances
Debating
Playing games on my device
Having an aquarium
Erotica (sex books, movies)
Going horseback riding
Going rock climbing
Thinking about becoming active in the community
Doing something new
Making jigsaw puzzles
Thinking I’m a person who can cope
Playing with my pets
Having a barbecue
Rearranging the furniture in my house
Buying new furniture
Going window shopping
Saying yes to an opportunity
Pleasurable Activities Chart
Barrier or Goal:
| Day and Time to Complete | Enjoyment Rating (1-10)
How much do you think you will enjoy this activity? | Importance Rating (1-10)
How important is this activity?
|
Pleasurable/Mastery Activity 1:
|
|
|
|
Pleasurable/Mastery Activity 2:
|
|
|
|
Pleasurable/Mastery Activity 3:
|
|
|
|