Big List of Pleasurable Activities

The Big List of Pleasurable Activities is a compilation often used in Dialectical Behavioral Therapy (DBT) to help clients find something pleasant to do when negative thoughts become overwhelming. It’s a list that you can turn to and pick an option from without much thought.

Many of the activities on the list of activities are less feasible during pandemic-times, as they involve meeting up with people or visiting special places. So, to help you to find something pleasant and distracting to do while social distancing, here is our "Coronavirus Edition" of the Big List of Pleasant Activities!

What sounds like it could be pleasant for you to do right now?

Use this list as a jumping off point for your own ideas, and come up with a plan of five things you can do whenever you're feeling down. Then, put your plan into action and boost your spirits through pleasant distraction.