In honor of the first day of the fall season, I am re-posting my Pleasant Events List. Those of you who read the previous post will be glad to see I've made a few changes, out with some of the old and in with some new ideas.
For those reading this list for the first time, what is it all about?
When someone is experiencing a sad, down, angry, lonely, or otherwise lowered mood, one tip that can help is to consult your own personal Pleasant Events List.
Below is a lonnnnnng list of Pleasant Events. It was compiled from a variety of sources, including group therapy participants, other professionals, and online articles. The list is comprehensive, including some activities that you or I might find anything but pleasant. Cleaning the bathroom, being one that I find a real stretch, but... different strokes.
The list is meant as a starting point: A list of ideas that will help you generate a list of your own. So that you can write your own personalized list of activities and thoughts you find pleasant, fun, funny, joyful, entertaining, relaxing, soothing, or in some other way, mood-lifting.
So I post this list in the hopes that readers will be inspired to read it, to do some of the things on the list, or to merely think about doing some of the things on the list, to leave a comment with some new pleasant event that can be added to the list, or to generate a new list of your own. Best of all, generate your list with as many readily do-able, easily accessible, easily affordable events as you can come up with.
As one exercise, I often suggest before reading the list that you rate your mood on a scale of 1 to 10, where:
1 = feeling very down or "low"
and
10 = feeling really happy or "up"
Then, after you have finished reading the list, rate how you feel once again. Any change?
PLEASANT EVENTS LIST
2. Looking at the stars
3. Feeling the wind in my hair
4. Collecting things (coins, shells, etc)
6. Thinking how it will be when I finish school
8. Trying out a new hair style
9. Sitting under a shade tree
11. Taking a walk around the block or even to the mailbox
12. Thinking about how I have done a full day's work
13. Watching or renting a favorite old movie
14. Recalling past parties
15. Surfing the internet
16. Lying in the sun
17. Planning a career change
18. Rearranging furniture in a room or a bookshelf or a cabinet
19. Thinking about or looking at pictures of my past trips and vacations
20. Listening to others tell happy stories
21. Reading magazines I've got sitting around
22. Hobbies (stamp collecting, model building, etc.)
23. Spending time with good friends
24. Planning my next day off
25. Hunting around for beautiful images on the web: flickr or photobucket, etc
26. Looking for pictures in magazines, books or on the internet of places I'd like to visit
27. Thinking of ways to meet new people
28. Looking at clouds and imagining different shapes
29. Re-potting a plant
30. Eating my favorite dessert
31. Practicing karate, judo, yoga
32. Thinking what I will do when I retire, writing a "bucket list"
33. Repairing things around the house
34. Working on my car (bicycle, motorcycle)
35. Remembering the words and deeds of loving people
36. Looking at artists' paintings and works online, such as Olga's Gallery or Artspan
37. Writing a hand-written note, letter or thank you card
39. Plan a healthy meal, make a salad
40. Going swimming
41. Doodling
42. Exercising, watching an excercise video, jogging in place, or jumping rope
43. Phoning up a friend and asking them to tell you a joke
44. Going to a party
45. Learning something new on video, like how to make a the best paper airplane.
46. Playing golf, hitting practice balls
47. Playing soccer
48. Flying kites
49. Having discussions with friends
50. Planning family get-togethers
51. Riding a motorbike or scooter
52. Having sex with the person I love or with myself
53. Hugging a tree, yes literally hugging a tree
54. Going camping
55. Singing around the house
56. Arranging flowers
57. Practicing religion (go to church, praying, etc)
58. Going to an art gallery
59. Going to the beach
60. Thinking of the many ways I'm an OK person
61. Thinking how I would spend a day with nothing to do
62. Looking into class reunions
63. Going skating
64. Walking in a field and looking for different wildflowers or birds
65. Exploring local clubs or groups, by reading the paper or looking online (i.e., MeetUp )
66. Painting, drawing, watercolor
67. Doing something spontaneously
68. Go to a local nature or botanical garden. Ladybird's Wildflower Center free the month of January!
69. Sleeping, taking a nap
70. Taking a drive in the country
71. Planning the next time I'll entertain, making calls to invite people
72. Going to clubs (garden, support groups)
73. Thinking about getting married
74. Going hunting
75. Singing with groups or karaoke
77. Playing musical instruments
78. Doing hobbies, arts and crafts
79. Making a gift for someone
80. Buying CDs
81. Watching boxing or wrestling
82. Window shopping on such sites as Craigslist or Ebay or Etsy (handmade items)
83. Cooking something special
84. Going hiking
85. Writing poems, personal journals, articles or essays
86. Sewing or mending something
87. Light a scented candle and watch the flame flicker
88. Going out to dinner
89. Scrapbooking
90. Discussing books, joining or looking for a book club
91. Taking a walk in tourist areas of my city
92. Gardening
93. Getting my hair done
94. Early morning coffee and newspaper
95. Taking up some new, interesting form of exercise (but going easy)
96. Kissing
97. Watching children play
98. Thinking I have a lot more going for me than most
99. Going to plays and concerts
100. Daydreaming
101. Exploring ideas for a new hobby or interest at educational center such as UT Informal Classes
102. Stretching my muscles
103. Making a collage, book making, therapeutic collage using magazine cut outs
104. Listening to a stereo
105. Refinishing furniture
107. Making a to do list. Choosing one that takes 15 minutes and deciding to do it
108. Going bike riding
109. Walking in the woods, in a park, or along a waterfront
110. Buying gifts for someone special
111. Thinking about what national or state parks I want to visit
112. Completing a 15-minute task I've been putting off
113. Collecting shells
114. Going to a spectator sport
115. Eating my favorite comfort food
116. Teaching, planning a new lesson
117. Photography
118. Going fishing
120. Thrift shopping
121. Playing with my pets or a neighbor's pets
122. Looking up volunteer opportunities
123. Re-reading a favorite novel
124. Pursuing acting in local theatre or helping with production
125. Being alone
126. Writing diary entries or letters
127. Organizing one drawer that needs it
128. Reading a self-help book or magazine article
129. Taking children to fun places
130. Dancing
131. Going on a picnic
133. Meditating, visualizing my special place
134. Playing basketball, shooting baskets
135. Having lunch with a friend
136. Reading blogs (hey, you're doing that now!), starting or writing a blog
137. Thinking about having a family
138. Writing a list of my Top Ten Happiest Moments
139. Splurging on a fun treat, such as a fruit smoothie or snow cone
140. Playing cards, solitaire
141. Going to garage sales
142. Having a political discussion, following political blogs
143. Signing up and playing softball
144. Seeing and/or showing photos or slides
145. Playing guitar or other musical instrument
146. Knitting or crochet or cross stitch or other hand work
148. Shooting pool
149. Reading the newspaper
150. Reflecting on how I've improved
152. Talking on the phone
153. Going to museums
154. Thinking religious thoughts
155. Going to a sports bar to catch a game
156. Listening to the radio or stereo
157. Sending an email to someone I've lost touch with
158. Saying "I love you" to someone I love
159. Making bead jewelry
160. Buying or trading books
161. Taking a sauna or steam bath
162. Holding hands with someone I care about
163. Spending time at the library
164. Canoeing
165. Throwing a frisbee
166. Doing woodworking
167. Fantasizing about the future
168. Practicing ballet or tap dancing
169. Taking a drive on a pretty road or in a unique neighborhood
168. Taking my dog for a walk or offering to walk a neighbor's dog
170. Having an aquarium
171. Painting my nails
172. Going horseback riding
173. Thinking about becoming active in the community
174. Doing something new and challenging
175. Completing jigsaw puzzles
176. Thinking I'm a person who can cope
177. Giving myself a pedicure
178. Thinking about the last time I laughed so hard my face hurt
179. Taking a hot shower
180. Lying in bed listening to the rain outside
181. Making a long distance phone call
182. Taking a bubble bath
183. Browsing a book store
184. Thinking of someone I could have a good conversation with
185. Going to the beach
186. Finding a $20 bill in your coat from last winter
187. Laughing at yourself
188. Midnight phone calls that last for hours
189. Running through sprinklers
190. Reading blogs (like you are doing now), starting or writing a blog
191. Writing a list of my strengths, what I have to offer a friend or partner
192. Relaxing in a hot tub
193. Playing tennis, hitting balls against a backboard
194. Watching the sunrise or sunset
195. Waking up and realizing you still have a few hours left to sleep
196. Thinking about a first kiss (my very first or with a new partner)
197. Playing pingpong
198. Visiting a local animal shelter or humane society. Better yet, volunteer.
199. Letting a child or grandchild play with my hair
200. Hula hooping
201. Making myself a hot chocolate or cup of herbal tea
202. Thinking about a road trip with friends, a previous one or one I'd like to take
203. Swinging on a swing
204. Drinking a glass of ice water with lemon
205. Reading song lyrics printed inside your new CD so you can sing along
206. Going to a music concert
207. Eating chocolate chip cookies, fresh out of the oven
208. Winning a really competitive game
209. Reader? Can you add a pleasant event?
210. Looking at old pictures or home movies
211. Turning off and tuning in to myself and being one with source
212. Taking a moon bath
213. Using tarot cards
214. Surfing in the ocean
211. Turning off and tuning in to myself and being one with source
212. Taking a moon bath
213. Using tarot cards
214. Surfing in the ocean
215. Reader? Can you add a pleasant event? Or spot check and let me know if my list repeats?
Sandy Andrews, PhD is a Clinical Psychologist and Psychotherapist in Austin, Texas
