Dialectical behavior therapy / DBT-A16-2
Building Pleasant Moments — Practice worksheet
Identify a small accessible activity, remove pressure to enjoy it, and notice its actual fit afterward.
15 minutes · Worksheet · Adults; supported use as appropriate
Fictional example: Taylor tries listening to one favorite song after a demanding day.
Use an ordinary or fictional example, with a clinician when appropriate. Chosen enjoyable experiences need not erase difficult emotions.
1. Choose a workable example
Use the fictional example below or an ordinary situation of your choosing. Keep identifying details out of shared copies.
2. Try the practice
Identify a small accessible activity, remove pressure to enjoy it, and notice its actual fit afterward.
3. Compare possibilities
Generate at least two interpretations or options. Mark what you know, what you are guessing, and what remains outside your control.
4. Decide together
What was the experience like rather than what should it have achieved? Choose one small action, a support request, or no action. Review the fit with your clinician when relevant.
Prompts for this resource
- My chosen or fictional situation, and what I know about it:
- My response to the practice task above:
- What was the experience like rather than what should it have achieved?
- An optional next step, support, adaptation, or reason to stop:
Conceptual background
Dialectical Behavior Therapy Skills Training: Fundamentals — Behavioral Tech Institute
Background on the approach only. Original exercises and wording are by More Than Therapy with AI assistance; the source does not validate or endorse these materials.