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*You can also use the Pleasant Activity Tracker located under the Surveys tab.
It is also heavily recommended that your child or adolescent engage in exercise at least 45 minutes per day. In some studies, physical activity and exercise was almost equally effective when compared to Cognitive Behavioral Therapy. Consequently, make sure that 45 minutes of exercise is part of the pleasant activities planned.
List of Pleasant Activity Ideas
Here are some helpful suggestions for pleasurable activities that your child or adolescent could engage in:
Being in the country.
Talking about sports.
Meeting someone new.
Playing baseball or softball.
Doing art work (painting, sculpture, drawing, movie-making, etc.)
Rearranging my room.
Going to a sports event.
Reading a “How to Do it” book or article.
Reading stories, novels, poems, or plays.
Thinking up or arranging a song or music.
Solving a problem, puzzle crossword, etc.
Having dinner or lunch with friends.
Taking a relaxing hot bath or shower.
Writing short stories, novels, plays, or poetry.
Singing in a group.
Going to a church function (e.g., socials, classes, bazaars, etc.).
Going to a service, civic, or social club meetings.
Playing a musical instrument.
Being with friends.
Singing to myself.
Making food or crafts.
Playing chess or checkers.
Visiting people who are sick, shut in, or in trouble.
Sitting in the sun.
Just sitting and thinking.
Going to a fair, carnival, circus, zoo, or amusement park.
Listening to the sounds of nature.
Having friends to come visit.
Playing in a sporting competition.
Going to school.
Watching the sky, clouds, or a storm.
Going on outings (to the park, a picnic, a barbecue, etc.)
Gathering natural objects (wild foods or fruit, rocks, driftwood, etc.)
Seeing beautiful scenery.
Eating good meals.
Going to a museum or exhibit.
Being with my parents.
Talking on the telephone.
Kicking leaves, sand, pebbles, etc.
Going to the movies.
Being at a family get-together.
Going to a restaurant.
Seeing or smelling a flower or plant.
Writing in a diary.
Playing board games (Monopoly, Scrabble, Chutes and Ladders, etc.)
Running, jogging, or doing gymnastics, fitness, or field exercises.
Playing Frisbee or catch.
Listening to music.
Going to the library.
Playing soccer, rugby, hockey, lacrosse, etc.
Writing letters, cards, or notes.
Going to banquets, luncheons, potlucks, etc.
Talking about my hobby or special interest.
Playing in the sand, a stream, the grass, etc.
Being with my family.
Going on field trips, nature walks, etc.
Caring for houseplants.
Having coffee, tea, a coke, etc. with friends.
Taking a walk.
Doing things with family.
Doing volunteer work, working on community service projects.