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This is a list of activities you can do to build positive emotions and spark joy.
Cognitive Behavioral Therapy Intervention: Behavioral Activation
I am aware that many of these activities assumes a certain level of socioeconomic privilege, and westernized cultural norming, so please keep in mind I tried to include low barrier, inclusive, equitable activities as well.
I have not added some activities intentionally, as their are some new emerging studies showing that the individual long term negative effects and the impact on public health of some activities and behaviors can sometimes outweigh the immediate positive benefits. Therefore, I do not encourage, or discourage, the use of psychedelic drugs, THC, CBD, alcohol, nicotine, or caffeine. Neither do I encourage, or discourage the overconsumption of comfort foods, candy, soda, etc. To avoid unwanted consequences, you can live by the golden rule: “use anything that gives us pleasure in moderation.”
I am always looking for ways to improve and help others do the same. If there is an activity you think would make a great addition to this list, please send me a message for a recommendation or suggestion. On the wellness action plan page, in the worksheet exercise, there are a number of areas where you can add some of the following activities.
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Leisure Time & Pleasant Activities
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Motorcycle |
Outdoor Recreation |
Fishing / Boating |
Horseback Riding |
Movie Theater |
Caring for Pets |
Video Games |
Hobbies |
Crafts |
Model Rockets |
Board Games |
Crossword Puzzle |
Animal Videos |
Caring for Plants |
Homesteading |
Lying in the Sun |
Appreciating Nature |
Singing |
Spontaneity |
Solitude |
Skating |
Skiing |
Ice Skating |
Entertaining Guests |
Virtues Exploration |
Bookstore / Library |
Florist |
Museum |
Sauna |
Sunset |
Massage |
Cupping |
Purge Your Email |
Fidget Toys |
Woodworking |
Take a Nap |
Soak in the Tub |
Collecting Items |
Nostalgic Recollection |
Reading an Old Book |
Laughing / Joking |
Stamp / Coin Collecting |
Setting Goals / Making Plans |
Saving Money |
Practicing Martial Arts |
Plan Your Retirement |
Flying a Kite |
Going to Church |
Going to Altar |
Volunteering |
Watching Sports |
Making a Gift |
Clothes Shopping |
Hair / Make Up Salon |
Hair / Make Up Salon |
Cuddling / Snuggling |
Social Media Posting |
Planning Your Education |
Refinishing Furniture |
Travelling to National Parks |
Writing Letters |
Cleaning Project |
Bowling Alley |
Dressing Up Nice |
Graduating from College |
Smudging Sage |
Learning a New Language |
Saying “I Love You” |
Helping Someone in Need |
Tie Dying |
Wading in the Ocean / Lake |
Making Candy / Chocolate |
Camping |
Picnic / Barbecue |
Hunting / Trapping |
Zoo / Aquarium |
Watching TV |
Playing with Animals |
Painting |
Needlepoint |
Model Cars / Toys |
Legos / Building Toys |
Card Games |
Sudoku Puzzle |
Education / Teaching |
Gardening |
Animal Husbandry |
Harvesting Plants |
Planning a Trip |
Dancing |
Performing |
Reels/Videos |
Skateboarding |
Snowboarding |
Sledding |
Icebreaker Games |
Explore Character Strengths |
Coffee Shop |
Antique Shops / Thrift Store |
Art Gallery |
Steam Room |
Sunrise |
Reiki |
Chiropractor |
Technology Detox |
Wood Carving |
DIY Projects |
Have Sex |
Plan Your Career |
Going on Vacation |
Recycle Old Item |
Buying Gadgets |
Listen to a Podcast |
Fantasy Sports Games |
Meeting New People |
Compassionate Spending |
Home Repairs |
Preparing / Eating Food |
Feeding Birds / Squirrels |
Going to Temple |
Going to Synagogue |
Going to a Protest / March |
Planning a Party |
Maintaining a Pool |
Grocery Shopping |
Book Discussion Group |
Sightseeing |
Watching Children Play |
Pod Casting |
Taking Classes / CEUs |
Buying / Wrapping Gifts |
Flying a Plane |
Calling Someone |
Knitting |
Night Club |
Going to a Wedding |
Reflecting on Improvement |
Aromatherapy |
Learning a New Skill |
Giving Someone Praise |
Adopting a Pet |
Creating Clothing Designs |
Getting a Haircut |
Designing a Website |
Concerts |
Live Events |
Diving / Snorkeling |
Drive In |
Watching Movies |
Virtual Reality |
Drawing / Doodling |
Photography / Videography |
Radio Control Toys |
Collectible Toys / Figures |
Role Playing |
Cryptogram |
Humor / Laughing |
Landscaping |
Farming |
Bird Watching |
Google Earth |
Comedy Club |
Billiards / Darts |
Online Forums |
Sit on the Beach |
Snowmobiling |
Long Car Drive |
Deep Conversations |
Values Exploration |
Sidewalk Cafe |
Bakery |
Rally / Gathering |
Sweat Lodge |
Moon / Star Gazing |
Acupuncture |
Rolfing |
Tea Time / Relax |
Stone Carving |
Flower Arranging |
Tantra Meditation |
Pay Off Debt |
Imagining The Future |
Going on a Date |
Trading Cards |
Watch a TED talk |
Evening with Friends |
Viewing Scenery (Inspire Awe) |
Leave Work Early |
Work on Vehicles |
Having Quiet Evenings |
Family Quality Time |
Going to Mosque |
Going to 12 Step Meeting |
Singing in a Chorus |
Attending a Party |
Sewing |
Day Salon / Spa |
Play Chess / Chess Club |
Going on a Cruise |
Daydreaming |
Respectful Discourse |
Making a To Do List |
Completing a Task |
Riding Personal Watercraft |
Trip to the Mountains |
Billiards Hall |
Creating Photo Albums |
Planning a Wedding |
Lighting Candles / Incense |
Taking a Dance Class |
Listening to the Radio |
Giving Gifts |
Home Decorating / Feng Shui |
Building a Sand Castle |
Baking |
Completing Your Work |
Add Your Own!