Pleasurable Activities for Improving Mood
1. Tend the garden.
2. Listen to music.
3. Read a book.
4. Go for a walk in a natural setting, such as the woods or a park.
5. Watch a movie.
6. Help someone.
7. Watch sports.
8. Exercise.
9. Play a board game.
10. Watch children play.
11. Play cards.
12. Ride a bicycle.
13. Go for a run.
14. Visit a friend.
15. Call someone on the phone.
16. Sing a song.
17. Play a musical instrument.
18. Play a computer game.
19. Surf the internet.
20. Watch the sun rise or set.
21. Draw or paint outdoors.
22. Take photographs.
23. Write a letter to someone you love.
24. Get a massage.
25. Visit a new place.
26. Go to an amusement park.
27. Dance.
28. Go for a car ride.
29. Build a model.
30. Fix something that is broken.
31. Work on your car.
32. Attend a lecture.
33. Go to a museum.
34. Enroll in a class.
35. Learn a new craft.
36. Walk on the beach.
37. Solve a brainteaser.
38. Make a videotape.
39. Go to the library.
40. Go to a cafe.
41. Prepare a healthy meal.
42. Meditate.
43. Listen to a relaxation tape.
44. Go hiking.
45. Go fishing.
46. Go swimming.
47. Attend a political rally.
48. Pray.
49. Have a pleasant daydream.
50. Make love.
51. Take a bath.
52. Contemplate your career path.
53. Start a collection (of books, coins, dolls, etc.).
54. Go shopping for new clothes.
55. Go to a comedy club.
56. Go camping.
57. Arrange flowers.
58. Chop wood.
59. Go to a concert.
60. Redecorate a part of your home.
61. Follow the financial markets.
62. Educate yourself in some aspect of your profession.
63. Go to the racetrack.
64. Go to a casino.
65. Go to a nightclub.
66. Write a poem.
67. Play with an animal.
68. Go to a party.
69. Go scuba diving.
70. Do volunteer work.
71. Go bowling.
72. Go to the theatre.
73. Get dressed up.
74. Play chess.
75. Go skating.
76. Go sailing.
77. Plan a trip.
78. Join a club.
79. Play a musical instrument.
80. Go sightseeing.
81. Go to the hair salon.
82. Join a discussion group.
83. Go out to eat at a restaurant.
84. Have a sexual fantasy.
85. Write in your journal.
86. Go on a picnic.
87. Do a crossword puzzle.
88. Read the Bible.
89. Go to a religious service.
90. Go horseback riding.
91. Put together a jigsaw puzzle.
92. Study your schoolwork.
93. Birdwatch.
94. Make a fire in the fireplace.
95. Repair something.
96. Participate in a discussion.
97. Read the newspaper.
98. Do an activity with children.
99. Play a game of pool.
100. Perform a community service.
101. Look at the night sky.
102. Go out for ice cream.
103. Have a glass of fine wine (if you do not have a drinking problem).
104. Figure out how something works.
105. Go skiing.
106. Go look at new cars.
107. Go to a country inn.
108. Go rock climbing.
109. Play golf.
110. Go boating.
111. Walk around the city.
112. Go to the zoo.
113. Go to the aquarium.
114. Go to a mall.
115. Invite a friend to visit.
116. Go to the mountains.
117. Tell a joke.
118. Do yardwork.
119. Play a word game.
120. Play frisbee.
121. Go to the library.
122. Smoke a pipe or cigar.
123. Sew.
124. Attend an auction.
125. Give to charity.
126. Do woodworking.
127. Watch television.
128. Listen to talk radio.
129. Look at the stars through a telescope.
130. Have your fortune told.
131. Brush your hair.
132. Join a political group.
133. Go to a twelve-step meeting.
134. Go out on a date.
135. Practice yoga.
136. Go to a martial arts class.
137. Rake the leaves.
138. Go to a bookstore.
139. Go window shopping.
140. Finish some task you have been putting off.
141. Fly an airplane.
142. Observe animals in the wild.
143. Go to the ballet.
144. Fly a kite.
145. Have a conversation.
146. Learn a new song.
147. Build a bonfire at night.
148. Sit on the porch and watch the world.
149. Organize something (your closet, books, music, tools, etc.)
150. Send someone a fax or e-mail.
151. Go to sleep on clean sheets.
152. Manage your finances.
153. Invent a healthful drink.
154. Visit a planetarium.
155. Play tennis.
156. Play a lawn game (croquet, badminton).
157. Experience your five senses, one by one.
158. Dress up in a disguise.
159. Smile.
160. Light a candle and watch the flame.
161. Prepare a lovely table for a meal.
162. Look at beautiful pictures in a book.
163. Hug someone.
164. Make tea or hot chocolate.
165. Sit in the lobby of a beautiful old hotel.
166. Listen to the rain.
167. Walk in the rain, stepping in puddles.
168. Skip.
169. Go on the swings.
170. Eat something sweet.
171. Take a sauna.
172. Buy or make someone a present.
173. Throw a party.
174. Prepare an elaborate holiday celebration.
175. Buy or make yourself a present.
176. Get a pet.
177. Go for a long walk with your dog.
178. Learn how to work an electronic device (cellular phone, VCR, computer, answering machine, etc.).
179. Install a new computer program.
180. Read the encyclopedia.
181. Refinish a piece of furniture.
182. Play baseball.
183. Have a barbecue.
184. Act.
185. Play football.
186. Put lotion on your body.
187. Take a shower.
188. Go to a video arcade.
189. Bake.
190. Play volleyball.
191. Get a good night's sleep.
192. Stay up all night watching movies.
193. Carry out an assertiveness exercise.
194. Go for a train ride along a scenic route.
195. Visit a relative.
196. Talk politics.
197. Conduct an experiment.
198. Play soccer.
199. Practice listening well to another person.
200. Make someone laugh.