Embracing Joy: The Power of Pleasant Events

Life can sometimes be a rollercoaster of stress, emotions, demands, and responsibilities. It's all too easy to get caught up in the hustle and forget to take a breather. That's where the "Pleasant Events" DBT skill comes in handy. It's like hitting the pause button on life's monotony or chaos to savor some much-needed joy.

Why is this skill helpful? Well, when we engage in pleasant events, we activate our brain's reward system. This releases our “feelgood neurochemicals,” which boosts positive emotions and helps counterbalance the demands, stress, and negativity that life often throws our way. It's a powerful tool to build resilience, improve mood, and enhance our overall well-being.

So, whether you're new to DBT or just need a little reminder to brighten up your life with some joy, keep reading. We've got a delightful list of 100 activities, ideas, and examples of pleasant events suitable for all ages. Let's sprinkle a little happiness into your day!

Experiment with different activities and discover what brings you joy!

Pleasant Events List

1. Go for a nature walk - listen to sounds, observe the different flora and fauna, take photographs.

2. Enjoy a cozy movie night with your favorite film and snacks.

3. Sing and/or dance like nobody's watching (even if they are).

4. Savor a warm cup of tea or hot chocolate on a chilly day. Or savor iced tea or a milkshake on a hot day.

5. Visit a local art gallery or museum.

6. Have a picnic in the park with your favorite treats.

7. Bake and decorate a cake or cookies with your loved ones.

8. Write a heartfelt letter to a friend or family member.

9. Try your hand at a new hobby, like painting or knitting.

10. Host a board game night with friends.

11. Attend a live performance or concert.

12. Go outside and draw or paint something that you see.

13. Visit an animal shelter and spend time with furry friends.

14. Daydream, fantasize about the future.

15. Get comfy and read a good book.

16. Volunteer for a cause you're passionate about.

17. Plan a surprise outing for someone you care about.

18. Stargaze and identify constellations.

19. Explore a new neighborhood in your city.

20. Visit a botanical garden and admire the vibrant flora.

21. Engage in your favorite activity from childhood (coloring, kickball, roller skating, you name it…)

22. Host a themed dinner party with friends.

23. Practice mindfulness with a meditation or yoga session.

24. Write down three things you're grateful for.

25. Create a vision board to manifest your dreams.

26. Have a karaoke night with friends or family.

27. Indulge in your favorite dessert without guilt.

28. Dress up or curate an outfit.

29. Plan a treasure hunt or scavenger hunt.

30. Call a friend or loved one.

31. Build a blanket fort and watch movies inside.

32. Try a new local restaurant or cafe.

33. Send a post card.

34. Make a new recipe.

35. Play with colorful sidewalk chalk like a kid again.

36. Visit a local farmer's market.

37. Organize a photo scavenger hunt with friends.

38. Learn a magic or “party” trick to amaze your loved ones.

39. Visit a local bookstore and get lost in a good book.

40. Create a playlist of your all-time favorite songs.

41. Attend a local cultural festival or fair.

42. Take a day trip to explore a nearby town.

43. Snuggle up or play with a pet.

44. Create your own art or craft project.

45. Plan a vacation.

46. Visit an escape room with friends.

47. Watch a sunrise or sunset in a serene location.

48. Attend a class - pottery, cooking, painting, creative writing, dance, foreign language, philosophy…

49. Work on a crossword, jigsaw puzzle, or word search.

50. Plan a spontaneous road trip to a new destination.

51. Try your hand at photography and capture beautiful moments.

52. Host a movie marathon of your favorite film series.

53. Write a to-do list.

54. Attend a local craft or food fair.

55. Play a round of mini-golf with friends.

56. Go horseback riding or take a pony ride.

57. Learn a new dance style or take a dance class.

58. Have a candlelit dinner at home.

59. Explore a new hiking trail and embrace nature.

60. Garden.

61. Visit an amusement park and enjoy the rides and games.

62. Plan a surprise date night for your partner.

63. Host a themed trivia night with friends.

64. Attend a photography or art exhibit.

65. Take a scenic drive or train ride.

66. Write your own joke.

67. Have a paint night with friends or family.

68. Cozy up in your favorite blanket spritzed with your favorite scent.

69. Explore a local historical site or museum.

70. Host a bonfire or campfire with s'mores.

71. Read articles or watch videos online about a topic that interests you.

72. Write down five of your favorite mantras or affirmations.

73. Eat your favorite meal.

74. Create a scrapbook of your favorite memories.

75. Plan a day of rest and pampering (at home, at a friends house, or a spa)

76. Write - a poem, your thoughts, a book or blog…

77. Attend a workshop.

78. Tidy up a space.

79. Go fruit picking at a local orchard.

80. Search for interesting rocks or shells.

81. Try something new - activity, cuisine, movie, music…

82. Play a game - online or in-person, alone or with others…

83. Visit the library.

84. Have a themed movie marathon night.

85. Visit a park or playground.

86. Attend a live performance (theater, music, stand-up comedy)

87. Explore a nearby historic town or village.

88. Host a book club with friends.

89. Visit an aquarium or zoo.

90. Light your favorite candle.

91. Play a musical instrument.

92. Take a nap.

93. Engage in a mindful, spiritual, or religious practice.

94. Curate your favorite things in your home.

95. Debate.

96. Repair something that is broken or needs mending.

97. Laugh.

98. Recycle or donate old items.

99. Go on a date.

100. Go to a movie in middle of the week.

Any others come to mind that are not listed here? Write them down or drop them in the comments section below.

Remember, the key is to choose activities that truly bring you joy and make you smile. Everyone’s pleasant events may look different. Experiment with different activities and select a few go-to’s that work for you. Pleasant events are a fantastic way to practice embracing joy, nurture your mental well-being, and remind yourself that life is full of beautiful moments just waiting to be experienced.

With joy,

Chelsea