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    183 Pleasurable Activities To Choose From

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    imsushi92
    1. The document provides a list of 183 pleasurable activities for people to choose from when feeling unmotivated or depressed. Some examples given are soaking in the bathtub, going for a walk, listening to music, hobbies like stamp collecting, spending time with friends, sex, cooking, gardening, and daydreaming. 2. It notes that doing something pleasurable, even on a small scale, can help lift one's mood and spark motivation. It's recommended to choose an activity you think you can do and scale it back, rather than pushing yourself too much. 3. Accomplishing an activity, even a short one, can lead to positive thoughts and feelings arising.

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    183 Pleasurable Activities To Choose From

    Uploaded by

    imsushi92
    231 views6 pages
    1. The document provides a list of 183 pleasurable activities for people to choose from when feeling unmotivated or depressed. Some examples given are soaking in the bathtub, going for a walk, listening to music, hobbies like stamp collecting, spending time with friends, sex, cooking, gardening, and daydreaming. 2. It notes that doing something pleasurable, even on a small scale, can help lift one's mood and spark motivation. It's recommended to choose an activity you think you can do and scale it back, rather than pushing yourself too much. 3. Accomplishing an activity, even a short one, can lead to positive thoughts and feelings arising.

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    183 Pleasurable Activities to Choose From

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    183 Pleasurable Activities to Choose From

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    1. The document provides a list of 183 pleasurable activities for people to choose from when feeling unmotivated or depressed. Some examples given are soaking in the bathtub, going for a walk, listening to music, hobbies like stamp collecting, spending time with friends, sex, cooking, gardening, and daydreaming. 2. It notes that doing something pleasurable, even on a small scale, can help lift one's mood and spark motivation. It's recommended to choose an activity you think you can do and scale it back, rather than pushing yourself too much. 3. Accomplishing an activity, even a short one, can lead to positive thoughts and feelings arising.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    231 views6 pages

    183 Pleasurable Activities To Choose From

    Uploaded by

    imsushi92
    1. The document provides a list of 183 pleasurable activities for people to choose from when feeling unmotivated or depressed. Some examples given are soaking in the bathtub, going for a walk, listening to music, hobbies like stamp collecting, spending time with friends, sex, cooking, gardening, and daydreaming. 2. It notes that doing something pleasurable, even on a small scale, can help lift one's mood and spark motivation. It's recommended to choose an activity you think you can do and scale it back, rather than pushing yourself too much. 3. Accomplishing an activity, even a short one, can lead to positive thoughts and feelings arising.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    of 6

    183 Pleasurable Activities to Choose From

    The bottom line is that when were not feeling well we also often dont feel like
    doing anything. A simple fact is that getting out to do something often makes us feel a bit
    better. So were in a catch 22 here. How do we get out to do anything if we dont have
    the motivation to do it. Ah ha! We often hold the common misconception that we need
    motivation in order to actually do something. The truth is, it is often the opposite. We
    have to do something, in order to get the engines moving to spark motivation. The first
    step is often the most difficult.
    Just like our minds and bodies can work to spiral downwards when were
    depressed, they can also work to spiral upwards. The trick here is to ask yourself, what do
    I feel like I actually can do in this moment. Maybe its something small, and whatever
    you choose, scale it back a bit. For example, if you feel like you can go on a walk, ask
    yourself for how long. If 20 minutes pops up, plan on going for a 15 minute walk. The
    idea is not to push yourself and not to overdo it. If you push yourself and its too much,
    youll get disappointed, then start think negative thoughts about the experience, which
    will turn to shame or guilt, and then to more lethargy. If you think you can go on a 20
    minute walk and plan on 15, then you are likely to accomplish that. If you can
    accomplish that, then often times good thoughts and feelings will arise because you did it.
    Learning how to be present to the moment, or mindful, with your thoughts, feelings, and
    physical sensations can help you better recognize these good feelings that may seem like
    distant strangers who have been gone for too long.
    So how to do we do it? Often times when were not feeling well, our brains dont
    seem to function and the first barrier is to actually think of something pleasurable to do.

    Well bypass that hurdle by providing a list of 183 things that are possible to do as a
    pleasurable activity. Some of these will resonate with you while others will not. First,
    simply note the things on the list that have been pleasurable to you in the past or seem
    like they might be now. Second, choose which ones you think you are able to do. Third,
    whatever time frame you think you can do it for, scale it back (If 20 minutes, plan on 15).
    Fourth take that first step, knowing that it is the first step that gets the engines moving
    and later you may realize the motivation arise to do more, along with positive thoughts,
    emotions, and physical sensations. When these do arise, simply acknowledge them as
    they are, and let them be. No need to analyze them or figure them out, acknowledging
    them is enough. One last note, we have to apologize, we have lost track of where this list
    came from originally, so there is a reference to it.

    1. Soaking in the bathtub


    2. Planning my career
    3. Collecting things (coins, shells, etc.)
    4. Going for a holiday
    5. Recycling old items
    6. Relaxing
    7. Going on a date
    8. Going to a movie
    9. Jogging, walking
    10. Listening to music
    11. Thinking I have done a full days work
    12. Recalling past parties
    13. Buying household gadgets
    14. Lying in the sun
    15. Planning a career change
    16. Laughing
    17. Thinking about my past trips
    18. Listening to others
    19. Reading magazines or newspapers
    20. Hobbies (stamp collecting, model building,
    etc.)
    21. Spending an evening with good friends
    22. Planning a days activities

    23. Meeting new people


    24. Remembering beautiful scenery
    25. Saving money
    26. Gambling
    27. Going to the gym, doing aerobics
    28. Eating
    29. Thinking how it will be when I finish school
    30. Getting out of debt/paying debts
    31. Practising karate, judo, yoga
    32. Thinking about retirement
    33. Repairing things around the house
    34. Working on my car (bicycle)
    35. Remembering the words and deeds of loving
    people
    36. Wearing sexy clothes
    37. Having quiet evenings
    38. Taking care of my plants
    39. Buying, selling stocks and shares
    40. Going swimming
    41. Doodling
    42. Exercising
    43. Collecting old things
    44. Going to a party
    45. Thinking about buying things
    46. Playing golf
    47. Playing soccer
    48. Flying kites
    49. Having discussions with friends
    50. Having family get-togethers
    51. Riding a motorbike
    52. Sex
    53. Playing squash
    54. Going camping
    55. Singing around the house
    56. Arranging flowers
    57. Going to church, praying (practising religion)
    58. Losing weight
    59. Going to the beach
    60. Thinking Im an OK person
    61. A day with nothing to do
    62. Having class reunions
    63. Going ice skating, roller skating/blading
    64. Going sailing
    65.Travelling abroad, interstate or within the state
    66. Sketching, painting
    67. Doing something spontaneously

    68. Doing embroidery, cross stitching


    69. Sleeping
    70.\Driving
    71.Entertaining
    72. Going to clubs (garden, sewing, etc.)
    73. Thinking about getting married
    74. Going birdwatching
    75. Singing with groups
    76. Flirting
    77. Playing musical instruments
    78. Doing arts and crafts
    79. Making a gift for someone
    80. Buying CDs, tapes, records
    81. Watching boxing, wrestling
    82. Planning parties
    83. Cooking, baking
    84. Going hiking, bush walking
    85. Writing books (poems, articles)
    86. Sewing
    87. Buying clothes
    88. Working
    89. Going out to dinner
    90. Discussing books
    91. Sightseeing
    92. Gardening
    93. Going to the beauty salon
    94. Early morning coffee and newspaper
    95. Playing tennis
    96. Kissing
    97. Watching my children (play)
    98. Thinking I have a lot more going for me than
    most people
    99. Going to plays and concerts
    100. Daydreaming
    101. Planning to go to TAFE or university
    102. Going for a drive
    103. Listening to a stereo
    104. Refinishing furniture
    105. Watching videos or DVDs
    106. Making lists of tasks
    107. Going bike riding
    108. Walks on the riverfront/foreshore
    109. Buying gifts
    110. Travelling to national parks
    111. Completing a task
    112. Thinking about my achievements

    113. Going to a footy game (or rugby, soccer,


    basketball, etc.)
    114. Eating gooey, fattening foods
    115. Exchanging emails, chatting on the internet
    116. Photography
    117. Going fishing
    118. Thinking about pleasant events
    119. Staying on a diet
    120. Star gazing
    121. Flying a plane
    122. Reading fiction
    123. Acting
    124. Being alone
    125. Writing diary/journal entries or letters
    126. Cleaning
    127. Reading non-fiction
    128. Taking children places
    129. Dancing
    130. Going on a picnic
    131. Thinking I did that pretty well after doing
    something
    132. Meditating
    133. Playing volleyball
    134. Having lunch with a friend
    135. Going to the hills
    136. Thinking about having a family
    137. Thoughts about happy moments in my
    childhood
    138. Splurging
    139. Playing cards
    140. Having a political discussion
    141. Solving riddles mentally
    142. Playing cricket
    143. Seeing and/or showing photos or slides
    144. Knitting/crocheting/quilting
    145. Doing crossword puzzles
    146. Shooting pool/Playing billiards
    147. Dressing up and looking nice
    148. Reflecting on how Ive improved
    149. Buying things for myself
    150. Talking on the phone
    151. Going to museums, art galleries
    152. Thinking religious thoughts
    153. Surfing the internet
    154. Lighting candles
    155. Listening to the radio

    156. Going crabbing or prawning


    157. Having coffee at a cafe
    158. Getting/giving a massage
    159. Saying I love you
    160. Thinking about my good qualities
    161. Buying books
    162. Having a spa, or sauna
    163. Going skiing
    164. Going canoeing or white-water rafting
    165. Going bowling
    166. Doing woodworking
    167. Fantasising about the future
    168. Doing ballet, jazz/tap dancing
    169. Debating
    170. Playing computer games
    171. Having an aquarium
    172. Erotica (sex books, movies)
    173. Going horseback riding
    174. Going rock climbing
    175. Thinking about becoming active in the
    community
    176. Doing something new
    177. Making jigsaw puzzles
    178. Thinking Im a person who can cope
    179. Playing with my pets
    180. Having a barbecue
    181. Rearranging the furniture in my house
    182. Buying new furniture
    183. Going window shopping

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