In my most recent 100 Days of Productivity post, I mentioned my “Pleasant Events Planner” that I was introduced to through my DBT group. I’ve only been consistently using it the past few weeks or so, but it’s been a good tool for me! 

(Click the pictures for higher resolution!)

The first image is directly from the DBT manual by Marsha Linehan. I really recommend the book, even if someone doesn’t have direct access to a DBT group. Going over it with a therapist or even alone can be very valuable. (Not to replace DBT, but not everyone can fit DBT into their life - especially the long term programs). Here is a link to the PDF of the Pleasant Events Planner. 

The second image is from one of my favorite resources, Dbtselfhelp.com. They have a ton of free resources, all about DBT. They also have multiple diary card templates and a lot more. This is a list of pleasant event ideas. It can be big or small! Ranging from a treat of your favorite snack, to a hangout with a friend, or going out on a walk. It can be whatever you want it to be. Here is a link to the Pleasant Events Schedule (It is printable too). 

Lastly, here’s an alternative to the planner. It’s more of a diary for recording events that may have occurred. This might work if you find the first one isn’t working for you. Here’s a link to the Pleasant Events Calendar PDF. 

Here are some additional resources I also think are helpful!

More pleasant event ideas

Even more ideas!