Sometimes we can be so overwhelmed, or so depressed, that we forget what it is that gives, or used to give, us pleasure.
This list is adapted from Peter Lewinsohn’s Pleasant Events Schedule. You won’t enjoy many of these things, but you should find a number that are somewhat pleasurable (or would have been if you were not depressed) and a few that are very pleasurable. Your task is to schedule one of these per day into your schedule. Have fun!
- Being in the country
- Wearing expensive or formal clothes
- Making contributions to religious, charitable, or other groups
- Talking about sports
- Meeting someone new of the same sex
- Going to a rock concert
- Playing baseball or softball
- Planning trips or vacations
- Buying things for myself
- Being at the beach
- Doing art work (painting, sculpture, drawing, movie-making, etc.)
- Rock climbing or mountaineering
- Reading the Scriptures or other sacred works
- Playing golf
- Re-arranging or redecorating my room or house
- Going naked
- Going to a sports event
- Reading a “How to Do It” book or article
- Going to the races (horse, car, boat, etc.)
- Reading stories, novels, poems, or plays
- Going to lectures or hearing speakers
- Driving skillfully
- Breathing clean air
- Thinking up or arranging songs or music
- Boating (canoeing, kayaking, motorboating, sailing, etc.)
- Restoring antiques, refinishing furniture, etc.
- Camping
- Working in politics
- Working on machines (cars, bikes, motorcycles, tractors, etc.)
- Thinking about something good in the future
- Playing cards
- Laughing
- Solving a problem, puzzle, crossword, etc.
- Shaving
- Having lunch with friends or associates
- Playing tennis
- Taking a shower
- Driving long distances
- Woodworking, carpentry
- Writing stories, novels, plays or poetry
- Being with animals
- Riding in an airplane
- Exploring (hiking away from known routes, spelunking, etc.)
- Having a frank and open conversation
- Singing in a group
- Thinking about myself or my problems.
- Working on my job
- Going to the 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 convention
- Being in a sporty or expensive car
- Playing a musical instrument
- Making snacks
- Snow skiing
- Being helped
- Wearing informal clothes
- 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
- Playing pool or billiards
- Playing chess or checkers
- Doing craft work (pottery, jewelry, leather,
- beads, weaving, etc.
- Putting on make-up, fixing my hair, etc.
- 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
- Sitting in the sun
- Riding a motorcycle
- Just sitting and thinking
- Going to a fair, carnival, circus, zoo, or amusement park
- Talking about philosophy or religion
- Planning or organizing something
- 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 over to visit
- Playing in a sporting competition
- Introducing people who I think would like each other
- Giving gifts
- Getting massages or backrubs
- Watching the sky, clouds, or a storm
- Going on outings (to the park, a picnic, or a barbecue, etc.)
- Playing basketball
- Buying something for my family
- Photography
- Giving a speech or lecture
- Gathering natural objects (wild foods or fruit, rocks, driftwood, etc.)
- Working on my finances
- Wearing special 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, accepted into a better school, etc.)
- Hearing jokes
- Talking about my children or grandchildren
- Meeting someone new of the opposite sex
- 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, memos, etc.
- Doing a job well
- Fishing
- Being noticed as sexually attractive
- Pleasing employers, teachers, etc.
- Going to a health club, sauna, bath, etc.
- Learning to do something new
- Complimenting or praising someone
- Thinking about people I like
- Being with my parents
- Horseback riding
- Protesting social, political, or environmental conditions
- Talking on the telephone
- Having daydreams
- Kicking leaves, sand, pebbles, etc.
- Playing lawn sports (e.g., badminton, croquet, shuffleboard, horseshoes, etc.)
- Going to school reunions, alumni meetings, etc.
- Going to the movies
- Kissing
- Being alone
- Budgeting my time
- Feeling the presence of God in my life
- Doing a project in my own way
- Doing “odd jobs” around the house
- Crying
- Being told I’m needed
- Giving a party
- Coaching someone
- Going to a restaurant
- Seeing or smelling a flower or plant
- Using cologne, perfume, or aftershave
- 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
- Meditating or doing yoga
- Doing favors for people
- Being relaxed
- Being asked for my help or advice
- Thinking about other people’s problems
- Playing board games (Monopoly, Scrabble, etc.)
- Doing heavy outdoor work (cutting or chopping wood, clearing land, farm work,
- Reading the newspaper
- Shocking people, swearing, making obscene gestures, etc.
- Snowmobiling or dune-buggy riding
- Dreaming at night
- Playing ping pong
- Swimming
- Running, jogging, or doing gymnastic, fitness, or field exercises
- Walking barefoot
- Playing Frisbee or catch
- Doing housework or laundry: cleaning things
- Listening to music
- Knitting, crocheting, embroidery, or fancy needlework
- Petting, necking
- musing people
- Talking about sex
- Going to a barber or beautician
- Having house guests
- Being with someone I love
- Reading magazines
- Starting a new project
- Sexual satisfaction
- 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
- Winning an argument
- Selling or trading something
- Finishing a project or task
- Repairing things
- Bicycling
- Being with happy people
- Playing party games
- Writing letters, cards, or notes
- Talking about politics or public affairs
- Going to banquets, luncheons, potlucks, etc.
- Watching attractive women or men
- Smiling at people
- Playing in sand, a stream, the grass
- Being with my husband or wife
- Going on field trips, nature walks, etc.
- Expressing my love to someone
- Caring for houseplants
- Having coffee, tea, a coke, etc., with friends
- Taking a walk
- Collecting things
- Playing handball, paddleball, squash, etc.
- Sewing
- Doing things with children
- Beachcombing
- Being told that I’m loved
- Being with my children
- Going to auctions, garage sales, etc.
- Thinking about an interesting question
- Doing volunteer work; working on community
- service projects
- Water skiing, surfing, scuba diving
- Defending or protecting someone; stopping fraud or abuse
- Hearing a good sermon
- Winning a competition
- Making a new friend
- Talking about my job or school
- Reading cartoons, comic strips, or comic books
- Seeing old friends
- Teaching someone
- Using my strength
- Traveling
- Going to office parties
- Attending a concert, opera, or ballet
- Playing with pets
- Going to a play
- Looking at the stars or moon
- Being coached
