Daily Maintenance Plan Pleasant Activities

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.

Leisure Time & Pleasant Activities

Add Your Own!