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Pleasure & Mastery worksheet


Pleasure & Mastery — ChatCBT

Pleasure & Mastery

Scheduling enjoyable activities is one of the most effective ways to lift your mood and rebuild momentum

What is Pleasure & Mastery?

Activities that bring enjoyment (pleasure) or a sense of achievement (mastery) are powerful tools for improving mood — especially when depression makes it hard to get started.

How to Use This List

Browse the five activity categories below. Click once to mark something for this week (green), click again to schedule it for the next few months (amber), click a third time to unmark it.

Why It Works

When we feel low we naturally withdraw — which deepens the slump. Deliberately scheduling small pleasures interrupts this cycle, creates positive experiences, and builds upward momentum.

1

Browse & Select Activities

Click once → This Week Click again → Next Few Months Click again → unmark
👥 Social Activities
Visit somebody Write a letter or card Telephone a friend Go out for a social drink Go to a restaurant Invite a friend around Buy a present for somebody Ask for a cuddle Be with children Do something for somebody Have a good conversation Be with my family Give a party Go to a party Make a new friend Compliment or praise somebody Be with someone you love
🌿 Recreational Activities
Go to church Go to the zoo, fair or circus Go for a walk Listen to music Read a novel, magazine or newspaper Go to the cinema Go for a jog Gardening Go swimming Play a sport Have a sauna Watch a sports event Play a game Visit a place of interest Visit the countryside Plan a holiday Sit in the sun Go fishing Play a board game Plan a day out Go to a health club Go on a nature walk Clean out a cupboard Be with animals
📚 Educational Activities
Go to the library Go to the museum Enrol on a course Read a non-fiction book Do a crossword or puzzle Learn something new Learn a foreign language Learn to play a musical instrument Go to a lecture
🎨 Creative Activities
Write a poem Paint a picture Cook a meal Decorate a room Play an instrument Do some DIY Sewing or knitting Make a model Write a diary Sing a song Pick flowers Rearrange the furniture Paint a room Dance Restore an antique
💆 Self-Care Activities
Buy something for myself Wear something nice Relax in a warm bath Have a massage or sauna Watch a favourite TV programme Go to the hairdresser Buy food I like Put on make up, do hair Take a nap Set a goal, make a plan Talk about something I like Sleep in late Buy a takeaway meal
2

My Action Plan

Committing to one specific activity makes it far more likely to happen. Choose something from your list above and plan the details here.

3

Reflection — After the Activity

Come back and complete this section once you've tried the activity. You may be surprised — low mood often predicts activities will be less enjoyable than they actually are.

DISCLAIMER: The self-help resources on the ChatCBT website are informational and educational. While they can be used to supplement treatment, they are not a substitute for professional mental health care.

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