List of Pleasurable Activities (CBT)
Behavioural Activation is a strategy used in Cognitive Behavioural Therapy (CBT) to help people who are feeling depressed. When someone is depressed, they often stop doing things they used to enjoy, which can make them feel even worse. Behavioural Activation works by encouraging people to start doing those enjoyable or meaningful activities again, even if they don’t feel like it at first. The idea is that by getting back into these positive routines, people can lift their mood and feel more accomplished. It’s all about taking small steps to reconnect with the activities that bring joy and purpose, helping to break the cycle of depression.
This can mean recommencing something old, getting to something you thought you might do ‘some day’ or even trying new things.
Below is a list of 100 activities for inspiration:
1. Gardening: Start a small vegetable or herb garden at home.
2. Morning Walks: Go for a 15-minute walk around your neighborhood.
3. Car Maintenance: Wash or vacuum your car.
4. BBQ: Organize a BBQ with friends or family.
5. Local Sports: Attend a local footy match.
6. Fishing: Spend a day fishing at a nearby river or beach.
7. Bunnings Trip: Visit Bunnings and pick up supplies for a DIY project.
8. Park Visit: Take your kids or dog to a nearby park.
9. Garage Cleaning: Clean and organize your garage or shed.
10. Baking: Bake ANZAC biscuits or another simple treat.
11. Beach Day: Spend a day relaxing or walking at the beach.
12. Picnic: Pack a picnic and head to a local park.
13. Volunteer: Help out at a local charity or community event.
14. Footy Tipping: Join a footy tipping competition.
15. Local Markets: Visit a weekend market for fresh produce.
16. Bike Ride: Go for a bike ride around your suburb.
17. DIY Project: Start a small DIY project at home, like building a shelf.
18. Camping: Plan a weekend camping trip.
19. Bushwalk: Explore a nearby bushwalking trail.
20. Local Library: Visit your local library and borrow a book or DVD.
21. Meal Prep: Cook and prepare meals for the week ahead.
22. Car Boot Sale: Visit or participate in a car boot sale.
23. Photography: Take photos of local landmarks or nature.
24. Bird Watching: Spend time in a local park watching birds.
25. Crafts: Try a simple craft project like knitting or painting.
26. House Maintenance: Fix that leaky tap or creaky door.
27. Attend a Local Event: Go to a local fair or festival.
28. Swimming: Go for a swim at a local pool or beach.
29. Playground Visit: Take the kids to a playground.
30. Cooking a New Recipe: Try cooking a dish from another culture.
31. Watching the Sunrise: Wake up early and watch the sunrise.
32. Visit a National Park: Spend the day in a nearby national park.
33. AFL/AFLW Game: Attend a local AFL or AFLW match.
34. Op Shopping: Visit an op shop and hunt for bargains.
35. Surfing: Try surfing or bodyboarding at the beach.
36. Join a Social Club: Become a member of a local social or sports club.
37. Fishing Charter: Book a spot on a local fishing charter.
38. Visit a Historical Site: Explore a local historical site or museum.
39. Pet Care: Spend extra time grooming or playing with your pet.
40. Cooking for Neighbours: Cook a meal for an elderly neighbor.
41. Attend a Workshop: Join a workshop at a local community center.
42. Gumtree Sale: Sell unused items on Gumtree or Facebook Marketplace.
43. Tennis: Play a game of tennis at your local court.
44. Woodworking: Try a simple woodworking project.
45. Rock Pooling: Explore rock pools at a nearby beach.
46. Local Pub Trivia: Attend a trivia night at a local pub.
47. Skating: Go rollerblading or skateboarding in a local park.
48. Visit a Zoo or Wildlife Park: Spend a day at the zoo.
49. Homemade Pizza Night: Make pizzas at home with the family.
50. Yoga: Try a beginner’s yoga session at home or in a local park.
51. Attend a Community Meeting: Get involved in local community issues.
52. DIY Home Decor: Create or upcycle home decor items.
53. Join a Sports Team: Sign up for a local amateur sports team.
54. Home Exercise: Do a simple workout at home.
55. Music Practice: Play an instrument or learn to play one.
56. Star Gazing: Spend an evening star gazing.
57. Local Volunteer Fire Brigade: Get involved in the local volunteer fire brigade.
58. Movie Night: Have a themed movie night at home.
59. Fishing with Friends: Go fishing with mates.
60. Car Rally: Participate in or watch a local car rally.
61. Work on a Puzzle: Spend time solving a jigsaw puzzle.
62. Board Games: Have a board game night with friends or family.
63. Kite Flying: Fly a kite at a local park or beach.
64. Attend a Craft Fair: Visit a craft or artisan fair.
65. Model Building: Build a model car, plane, or train.
66. AFL/NRL Fantasy League: Join a fantasy AFL or NRL league.
67. Fishing Tackle Maintenance: Clean and organize your fishing gear.
68. Car Show: Visit a local car show or display.
69. Running: Start a couch-to-5k running program.
70. BBQ Cook-off: Challenge friends to a BBQ cook-off.
71. Visit a Waterfall: Find and visit a nearby waterfall.
72. Farm Visit: Spend a day at a working farm.
73. Painting: Paint a room or piece of furniture in your home.
74. Home Movie: Create a home movie with your family.
75. Book Club: Join or start a book club.
76. Local Art Exhibition: Visit a local art gallery or exhibition.
77. Street Cricket: Play a game of street cricket.
78. Animal Shelter Volunteer: Volunteer at a local animal shelter.
79. Visit a Theme Park: Spend a day at a local theme park.
80. Cooking for the Week: Batch cook meals for the week ahead.
81. Geocaching: Try geocaching in your local area.
82. Pottery Class: Attend a pottery or ceramics class.
83. Bushfire Prevention: Clear leaves and debris to help prevent bushfires.
84. Fishing Trip with Family: Plan a fishing trip with the whole family.
85. Attend a Live Music Event: Support local musicians by attending a live show.
86. Attend a Comedy Night: Visit a local comedy night for some laughs.
87. Scavenger Hunt: Organize a scavenger hunt for your family or friends.
88. Local History Tour: Take a guided tour of your town’s history.
89. Woodfire Pizza: Build a woodfire pizza oven in your backyard.
90. Birdhouse Building: Build a birdhouse and put it up in your garden.
91. Cooking with Kids: Get the kids involved in cooking a simple meal.
92. DIY Soap Making: Learn to make your own soap.
93. Fishing Gear Organization: Organize and clean your fishing tackle.
94. Local Ghost Tour: Go on a ghost tour of your city.
95. Attend a Local Theatre: Watch a play at your local theatre.
96. Golf Driving Range: Hit a bucket of balls at the golf driving range.
97. Dog Training: Teach your dog a new trick.
98. Surf Lifesaving: Join a local surf lifesaving club.
99. Beach Volleyball: Play a game of beach volleyball.
100. Community Garden: Join a community garden project.
For more ideas and information, see the following two handouts from the Centre for Clinical Interventions (CCI):