Enjoyable Activities
How to Use This Worksheet
When we’re stressed, tired, or feeling low, it’s common to stop doing the things that make life enjoyable. This worksheet helps you rediscover what already brings you joy, what you’ve enjoyed in the past, and new things you might want to try. Even small steps toward enjoyable activities can improve mood, energy, and overall well-being.
Step 1: List Things You Currently Enjoy
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Write down activities you do now that give you pleasure, comfort, or a sense of meaning.
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Examples: walking the dog, listening to music, gardening, reading, meeting a friend for coffee.
Step 2: Recall Things You Used to Enjoy
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Think of activities you liked in the past but haven’t done in a while.
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Examples: painting, playing a sport, hiking, dancing, baking.
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Sometimes reconnecting with old activities can bring back a sense of vitality.
Step 3: Brainstorm Things You Might Enjoy Trying
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Imagine new activities you’ve been curious about but haven’t done yet.
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Examples: joining a class, trying yoga, learning a language, volunteering, visiting a new place.
Step 4: Choose One or Two Activities to Try This Week
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Start small—pick something realistic and manageable.
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Write them in your calendar or set a reminder so you’re more likely to follow through.
Step 5: Reflect Afterward
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Notice how you felt before and after doing the activity.
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Ask yourself: “Did this give me even a small lift?”
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Small improvements add up over time!