Emotion Regulation
Pleasant Events Diary
Log daily pleasant activities, rating joy and noting which experiences boost positive emotion.
Tip: jot notes below, then print or “Save as PDF.”
How to practice it
Move through each step slowly. Notice what the skill asks for and how you can experiment in real life.
1
Plan Pleasant Activities
Brainstorm small joys (music, nature walk, hobby) and schedule them across the week.
2
Record the Event
Each day, note what you did, with whom, and for how long.
3
Rate Positive Emotion
Use 0–10 to capture enjoyment/satisfaction during and after the activity.
4
Note Observations
Jot down what enhanced or blocked enjoyment (mindset, environment, company).
5
Plan Adjustments
Decide how to repeat, extend, or tweak events for even more impact.
Real-world examples
Try spotting moments like these in your week. Notice how the skill changes the ripple effect of a tough situation.
Sample Entries
- Monday: 15-min guitar practice (enjoyment 7).
- Wednesday: Walk with coworker (enjoyment 6 → 8 afterward).
- Saturday: Museum visit (enjoyment 8, noticed staying off phone helped).
Practice Activity
Track at least one pleasant event daily for a week. Highlight which ones shift your baseline mood.
Which activities gave the biggest emotional lift?
What barriers got in the way of planned events?
How did positive events influence difficult emotions?
What will you repeat or expand next week?
Want to practice emotion regulation with the WithMarsha app?
WithMarsha guides you through this skill in real time, keeps track of your practice, and helps you build your DBT toolkit day by day.
Download WithMarsha