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DBT worksheet export
Pleasant Events Diary
Log daily pleasant activities, rating joy and noting which experiences boost positive emotion.
What this worksheet is for
Log daily pleasant activities, rating joy and noting which experiences boost positive emotion.
How to use it
- Read the full skill once before writing.
- Use the examples below to spot where it fits real life.
- Complete the reflection page using the answers you already typed or by writing directly on the PDF.
At a glance
Primary topic: pleasant events diary worksheet
Worksheet type: Support worksheet
How to practice it
Plan Pleasant Activities
Brainstorm small joys (music, nature walk, hobby) and schedule them across the week.
Record the Event
Each day, note what you did, with whom, and for how long.
Rate Positive Emotion
Use 0–10 to capture enjoyment/satisfaction during and after the activity.
Note Observations
Jot down what enhanced or blocked enjoyment (mindset, environment, company).
Plan Adjustments
Decide how to repeat, extend, or tweak events for even more impact.
Real-world examples
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).
Before you write
Pick one situation you are actually likely to face this week. The activity page works best when you complete it for a real moment instead of a hypothetical one.
Worksheet activity
Practice Activity
Track at least one pleasant event daily for a week. Highlight which ones shift your baseline mood.
Reflect and write
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?