Self-help Lesson #15 – List Of 300 Pleasant Activities For Depression Reduction

List of Pleasant Activities 

From The Depression Prevention Research Project 1985

Instructions:  This list includes 300 activities which people sometimes enjoy.  By following the instructions below, you will be able to come up with an individualized list of 100 activities which you will use during the course to increase your level of pleasant activities and increase quality of life. Although you may have a ‘bucket list’ of extraordinary things you want to do before you die, this worksheet can be fun to do to find the everyday activities you’d enjoy doing more of.

Directions:  1.  Read the first item.  In front of it, you will find a ____ and a parenthesis  (     ).

  1. If you do not consider the item personally pleasant, leave it blank, and go on to the next item.
  2. If you find the item somewhat pleasant, place one “x” on the blank line, like this: __x__ (     )
  3. If you find the item very pleasant, place two “x’s” on the blank line, like this: __xx__(      )
  4. If you have placed either one or two x’s on the blank line, think back and determine whether it has occurred in the last 30 days. If it has not occurred in the past 30 days, place an “x” inside the parenthesis, like this:

__x__ ( x   )

or like this:

__xx__ (  x  )

To summarize: this is what each of the possible responses to each item means:

_____ (        )         You do not find this activity pleasant

__x__ (        )         You find this activity pleasant

__xx_ (        )         You find this activity very pleasant

__x__ (   x   )         You find this activity somewhat pleasant and it has not occurred during the past 30 days.

__xx_ ( x     )         You find this activity very pleasant and it has not occurred during the past 30 days.

Now please complete the list.  You will find further instructions at the end.

 

 

____ (       ) Being in the country ____ (       ) Going to a sports event
____ (       ) Being in the city ____ (       ) Reading a “how to do it” book or article
____ (       ) Wearing expensive or formal clothes ____ (       ) Going to the races (horse, car, boat, etc)
____ (       ) Talking about sports ____ (       ) Reading stories, novels, poems, or plays
____ (       ) Meeting someone new of the same gender ____ (       ) Boating (canoeing, kayaking, motor boating, sailing, etc.)
____ (       ) Taking tests when well prepared ____ (       ) Going to lectures or hearing speakers
____ (       ) Going to a rock concert ____ (       ) Driving skillfully
____ (       ) Playing baseball or softball ____ (       ) Breathing clean air
____ (       ) Reading the scriptures or other sacred work ____ (       ) Thinking up or arranging a song or music
____ (       ) Buying things for myself ____ (       ) Saying something clearly
____ (       ) Being at the beach ____ (       ) Going to a bar, tavern, club, etc.
____ (       ) Doing art work ____ (       ) Pleasing my parents
____ (       ) Rock climbing or mountaineering ____ (       ) Restoring antiques, refinishing furniture, etc.
____ (       ) Planning trips or vacations ____ (       ) Watching TV
____ (       ) Playing golf ____ (       ) Talking to myself
____ (       ) Rearranging or redecorating my room or house ____ (       ) Solving a problem, a puzzle, cross-word, etc.
____ (       ) Working on machines (cars, bikes, motorcycles, tractors, etc.) ____ (       ) Working on politics
____ (       ) Thinking about something good in the future ____ (       ) Being at weddings, baptisms, confirmations, etc.
____ (       ) Playing cards ____ (       ) Writing stories, novels, plays, or poetry
____ (       ) Completing a difficult task ____ (       ) Laughing
____ (       ) Camping ____ (       ) Criticizing someone
____ (       ) Shaving ____ (       ) Having lunch with friends or associates
____ (       ) Playing tennis ____ (       ) Taking a shower
____ (       ) Driving long distances ____ (       ) Woodworking, carpentry
____ (       ) Being with animals ____ (       ) Riding in an airplane
____ (       ) Exploring ( spelunking, hiking away from known routes, etc.) ____ (       ) Having a frank and open conversation
____ (       ) Singing in groups ____ (       ) Thinking about myself or my problems
____ (       ) Working on my job ____ (       ) Going to a party
____ (       ) Going to church functions (socials, classes, bazaars, etc.) ____ (       ) Speaking a foreign language.
____ (       ) Going to service, civic, or social club meetings. ____ (       ) Going to a business meeting or a convention.
____ (       ) Being in a sporty or expensive car. ____ (       ) Playing a musical instrument

 

____ (       ) Making snacks ____ (       ) Snow skiing
____ (       ) Being helped ____ (       ) Wearing informal, casual clothing
____ (       ) Combing or brushing my hair ____ (       ) Acting
____ (       ) Taking a nap ____ (       ) Being with friends
____ (       ) Canning freezing, making preserves, etc. ____ (       ) Driving fast
____ (       ) Solving a personal problem ____ (       ) Taking a bath
____ (       ) Singing to myself ____ (       ) Making food or crafts to sell of give away
____ (       ) Playing pool or billiards ____ (       ) Being with my grandchildren
____ (       ) Doing craft work (pottery, jewelry, leather, beads, weaving, etc.) ____ (       ) Weighing myself
____ (       ) Putting on makeup, fixing my hair etc. ____ (       ) Designing or drafting
____ (       ) Cheering or rooting ____ (       ) Visiting people who are sick, shut in, or in trouble.
____ (       ) Bowling ____ (       ) Being popular at a gathering
____ (       ) Watching wild animals ____ (       ) Having an original idea
____ (       ) Gardening, landscaping, or doing yard work ____ (       ) Reading essays or technical, academic or professional literature
____ (       ) Wearing brand new clothes ____ (       ) Dancing
____ (       ) Sitting in the sun ____ (       ) Riding a motorcycle
____ Just sitting and thinking ____ (       ) Social drinking
____ (       ) Seeing good things happen to my family or friends ____ (       ) Going to a fair, carnival, circus, zoo, or amusement park
____ (       ) Talking about philosophy or religion ____ (       ) Gambling
____ (       ) Planning or organizing  a meeting ____ (       ) Listening to the sounds of nature
____ (       ) Dating, courting, etc. ____ (       ) Having a lively talk
____ (       ) Racing in a car, motorcycle, boat, etc. ____ (       ) Listening to the radio
____ (       ) Having friends come visit ____ (       ) Playing in a sporting event or competition
____ (       ) Introducing people I think would like each other ____ (       ) Giving gifts
____ (       ) Going to school or  government meetings, court sessions, etc. ____ (       ) Getting massages, or backrubs
____ (       ) Getting letters, cards, or notes ____ (       ) Watching the sky, clouds, or a storm
____ (       ) Going on outings ( to the park, a picnic, a barbecue, etc.) ____ (       ) Playing basketball
____ (       ) Buying something for my family ____ (       ) Photography
____ (       ) Giving a speech or lecture ____ (       ) Reading maps
____ (       ) Gathering natural objects (wild foods or fruit, rocks, driftwood, etc.) ____ (       ) Working on my finances
____ (       ) Wearing clean clothes ____ (       ) Making a major purchase or investment (car, appliance, house, stocks, etc.)
____ (       ) Helping someone ____ (       ) Being in the mountains
____ (       ) Getting a job advancement (being promoted, given a raise, or offered a better job, getting accepted a better school, etc.) ____ (       ) Hearing jokes
____ (       ) Winning a bet ____ (       ) Talking about my children or grandchildren
____ (       ) Going to a revival or crusade ____ (       ) Talking about my health
____ (       ) Seeing beautiful scenery ____ (       ) Eating good meals
____ (       ) Improving my health ( having my teeth fixed, getting new glasses, changing my diet, etc.) ____ (       ) Being downtown
____ (       ) Wrestling or boxing ____ (       ) Hunting or shooting
____ (       ) Playing in a musical group ____ (       ) Hiking
____ (       ) Going to a museum or exhibit ____ (       ) Writing papers, essays, articles, reports, memo’s etc.
____ (       ) Doing a job well ____ (       ) Having spare time
____ (       ) Fishing ____ (       ) Loaning something
____ (       ) Being noticed or sexually attractive ____ (       ) Pleasing employers, teachers, etc.
____ (       ) Counseling someone ____ (       ) Going to a health club, sauna, bath, etc.
____ (       ) Having someone criticize me ____ (       ) Learning to do something new
____ (       ) Going to a ‘drive-in” (Dairy Queen, McDonalds, etc.) ____ (       ) Complimenting or praising someone
____ (       ) Horseback riding ____ (       ) Being with my parents
____ (       ) Thinking about people I like ____ (       ) Protesting social, political, or environmental conditions
____ (       ) Talking on the telephone ____ (       ) Having daydreams
____ (       ) Kicking leaves, sand, pebbles, etc. ____ Playing lawn sports, badminton, croquet, shuffleboard, horseshoes, etc.
____ (       ) Going to school reunions, alumni meetings, etc. ____ (       ) Seeing famous people
____ (       ) Going   to the movies ____ (       ) Kissing
____ (       ) Being alone ____ (       ) Budgeting my time
____ (       ) Cooking meals ____ (       ) Being praised by people I admire
____ (       ) Feeling the Lord’s presence in my life ____ (       ) Doing a project my own way
____ (       ) Doing “odd jobs” around the house ____ (       ) Crying
____ (       ) Being told I’m needed ____ (       ) Being at a family reunion or get-together
____ (       ) Giving a party to get-together ____ (       ) Washing my hair
____ (       ) Coaching someone ____ (       ) Going to a restaurant
____ (       ) Seeing or smelling a flower or a plant ____ (       ) Being invited out
____ (       ) Receiving honors (civic, military, etc.) ____ (       ) Using cologne, perfume, or aftershave
____ (       ) Having someone agree with me ____ (       ) Reminiscing, talking about old times
____ (       ) Getting up early in the morning ____ (       ) Having peace and quiet
____ (       ) Doing experiments or other scientific work ____ (       ) Visiting friends
____ (       ) Writing in a diary ____ (       ) Playing football
____ (       ) Being counseled ____ (       ) Saying prayers
____ (       ) Giving massages or backrubs ____ (       ) Hitchhiking
____ (       ) Meditating or yoga ____ (       ) Seeing wrestling/fighting
____ (       ) Doing a favor for people ____ (       ) Talking with people on the job or in the class
____ (       ) Being relaxed ____ (       ) Being asked for my help or advise
____ (       ) Playing board games (Monopoly, Scrabble) ____ (       ) Sleeping soundly at night
____ (       ) Doing heavy outdoor work (cutting or chopping wood, clearing land, farm work, etc. ____ (       ) Reading the newspaper
____ (       ) Being in a body-awareness, sensitivity, encounter, therapy, or group ____ (       ) Dreaming at night
____ (       ) Playing ping pong ____ (       ) Brushing my teeth
____ (       ) Swimming ____ (       ) Running, jogging, or doing gymnastics, fitness, or field exercises
____ (       ) Walking barefoot ____ (       ) Playing Frisbee or catch
____ (       ) Doing housework or laundry, cleaning things ____ (       ) Being with my roommate
____ (       ) Listening to music ____ (       ) Arguing
____ (       ) Knitting, crocheting, embroidery, or fancy needlework ____ (       ) Petting necking
____ (       ) Amusing people ____ (       ) Talking about sex
____ (       ) Going to a barber or beautician ____ (       ) Being with someone I love
____ (       ) Having house guests ____ (       ) Reading magazines
____ (       ) Sleeping late ____ (       ) Starting a new project
____ (       ) Being stubborn ____ (       ) Having sexual relations
____ (       ) Going to the library ____ (       ) Playing soccer, rugby, hockey, lacrosse, etc.
____ (       ) Preparing a new or special food ____ (       ) Bird watching
____ (       ) Shopping ____ (       ) Watching people
____ (       ) Building or watching a fire ____ (       ) Watching people
____ (       ) Winning an argument ____ (       ) Selling or trading something
____ (       ) Finishing a project or task ____ (       ) Confessing or apologizing
____ (       ) Repairing things ____ (       ) Working with others as a team
____ (       ) Bicycling ____ (       ) Telling others what to do
____ (       ) Being with happy people ____ (       ) Playing party games
____ (       ) Writing letters, cards, or notes ____ (       ) Talking about politics or public affairs
____ (       ) Asking for help or advice ____ (       ) Going to banquets, luncheons, potlucks, etc.
____ (       ) Talking about my hobby or special interest ____ (       ) Watching attractive women or men
____ (       ) Smiling at people ____ (       ) Playing in sand, a stream, the grass, etc.
____ (       ) Talking about other people ____ (       ) Being with my husband or wife
____ (       ) Having people show interest in what I have said ____ (       ) Going on field trips, nature walks, etc.
____ (       ) Expressing my love to someone ____ (       ) Caring for houseplants
____ (       ) Taking a walk ____ (       ) Collecting things
____ (       ) Playing handball, paddle ball, squash, etc. ____ (       ) Suffering for a good cause
____ (       ) Remembering a departed friend or loved one, visiting the cemetery ____ (       ) Doing things with children
____ (       ) Beachcombing ____ (       ) Being complimented or told I have done well
____ (       ) Being told I am loved ____ (       ) Eating snacks
____ (       ) Staying up late ____ (       ) Having family members or friends do something that makes me proud of them
____ (       ) Being with my children ____ (       ) Going to auctions, garage sales, etc
____ (       ) Thinking about an interesting question ____ (       ) Doing volunteer work, working on community services projects
____ (       ) Water skiing, surfing, scuba diving ____ (       ) Receiving money
____ (       ) Defending or protecting someone ____ (       ) Stopping fraud or abuse of power
____ (       ) Hearing a good sermon ____ (       ) Picking up a hitchhiker
____ (       ) Winning a competition ____ (       ) Making a new friend
____ (       ) Talking about a job or school ____ (       ) Reading cartoons, comic strips, or comic books
____ (       ) Borrowing something ____ (       ) Traveling with a group
____ (       ) Seeing old friends ____ (       ) Teaching someone
____ (       ) Using my strength ____ (       ) Traveling
____ (       ) Going to office parties, or departmental get-togethers ____ (       ) Attending a concert, opera, or ballet
____ (       ) Playing with pets ____ (       ) Going to a play
____ (       ) Looking at the stars or the moon ____ (       ) Being coached

List of Pleasant Activities  Instructions:  How to choose your 100 item list of pleasant activities.

Once you have finished filling out the 300-item list, you will have indicated which activities you find somewhat or very pleasant.  You will have also indicated which ones have not taken place recently, in the last 30 days.

To pick out your individualized list of 100 pleasant activities:

  1. Count the items with 3 ax’s.

__xx__ (   x   )

Write the total here ______________.

  1. Count the items with 2 ax’s. Those that look like this:

__x__ (   x   )

Write the total here______________.

  1. Count the items with 1 x

__x___ (       )

Write the total here______________.

  1. Add the three numbers above. What is the total?  Write the total ______.
  2. Begin writing the items on your “Individualized List of Pleasant Activities”. Start with the items that have 3 “ax’s”, then those with 2 “ax’s”, and finally those with “x”.
  3. If the total (from number 4 above) is more than 100, choose those you’d like to do most and ignore those that you know are very difficult to do.
  4. If the total (from number 4 above) is less than 100, think of and add activities which you find pleasant and are not on our list. (If you can’t come up with exactly 100, don’t worry.  Just try to get as close to 100 as you can.)

Credit – The Depression Prevention Research Individualized List of 300 Pleasant Activities:

 

Write in  your customized activities here from the ones you choose in the list of 300 pleasant activites:

1. 2. 3. 4.
5. 6. 7. 8.
9. 10. 11. 12.
13. 14. 15. 16.
17. 18. 19. 20.
21. 22. 23. 24.
25. 26. 27. 28.
29. 30. 31. 32.
33. 34. 35. 36.
37. 38. 39. 40.
41. 42. 43. 44.
45. 46. 47. 48.
49. 50. 51. 52.
53. 54. 55. 56.
57. 58. 59. 60.
61. 62. 63. 64.
65. 66. 67. 68.
69. 70. 71. 72.
73. 74. 75. 76.
77. 78. 79. 80.
81. 82. 83. 84.
85. 86. 87. 88.
89. 90. 91. 92.
93. 94. 95. 96.
97. 98. 99. 100.

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