Module 3
List of activities that could be enjoyable
Here is a list of activities. Tick the ones you could try. Think of some other ones.
It may be things you previously enjoyed but stopped, or something you always wanted to try.
Think about what activities you could do that are free and able to be easily achieved.
You could think about activities that you can do at home versus going out.
| Examples of Enjoyable Activities | Tick | |
|---|---|---|
| Activities At Home Download a new album Learn a language online Watch TV Text a friend Kick a ball around the backyard Make a gift for someone Have a conversation on WhatsApp with a friend Watch a movie Have a bath Read a magazine Play computer games Light a scented candle Read a book Play with a pet Watch some fun videos on TikTok or YouTube Draw or paint Play a musical instrument Play a board game Exercise at home i.e., an online program Listen to music Knit Look at the internet Download a new series and start watching it Put on music at home and dance Bake a cake Phone a friend Do yoga Have a shower while listening to music Try guided meditation on YouTube/Spotify Activities Outside of Home Spend time in nature Go for a walk Play sport with a friend Go swimming Join a new club Go to to the beach Go running for 20 minutes Meet a friend to play sport Go skateboarding Go rollerblading Have a coffee at your favourite cafe Meet a friend for a meal Go to the park Go to a friend's house Catch up with a friend at the shops Go to the museum/art gallery Join a group to help others Go to the movies Go to the gym |
Now that you have thought of a range of potentially fun activities, plan some this week.
Try adding a reminder to your phone, including which days you will do them.
At the end of the activity, rate:
Then reflect on: what does this tell me about doing an activity even when I don’t feel like it?
Ideally, try and do an enjoyable activity a few times a week, this may help you.
Notice if you spot yourself having thoughts that could get in the way of activities like “what’s the point”, “I won’t feel any different”. For example, Riley thought “there is no point seeing my friends”, but for this activity caught up with a friend and enjoyed it.
Practice answers to thoughts that get in the way of your plan. Ask yourself ‘what advice would I give to a friend who said there is no point doing activities that could be enjoyable?’
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