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DBT Pleasant Activities List Worksheet

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DBT pleasant activities are used as emotion regulation coping skills in Dialectical Behavior Therapy (DBT) to distract an individual from negative emotions, and encourage the pursuit of a life worth living. They can include creative hobbies, physical activity, and connecting with nature. Some clients find it challenging to identify activities to engage in, which is why support is important.

The DBT Pleasant Activities List Worksheet offers a checklist of activities for clients to participate in. They can choose which activity or activities to do each day and write down other pleasant activities that are outside the current list. Any pleasant activity can be done alone or within a group.

Having a list of pleasant activities to choose from can increase feelings of happiness and relaxation while also helping young people cope. Encourage your child or teen to engage in one to three activities each day — for example, reading a book, cleaning their things, and exercising — and consider trying out new ones the following day.

Our DBT Pleasant Activities poster is an engaging add-on with colorful and attractive visuals.

*This item is an instant digital download. A link to download your files will be emailed to you once payment is confirmed.

Want more resources like this? Check out our full catalog of DBT worksheets and handouts.


  1. Mendlowitz, S. (2014). Changing Maladaptive Behaviors, Part 2. Wiley Online Library, 208–224. https://doi.org/10.1002/9781118500576.ch15
  2. Walker, W. R., Skowronski, J. J., & Thompson, C. P. (2003). Life is Pleasant—and Memory Helps to Keep it that Way! Review of General Psychology, 7(2), 203–210. https://doi.org/10.1037/1089-2680.7.2.203
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  • File: Fillable PDF
  • Size: 8.5" x 11"

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