Dialectical behavior therapy / DBT-A16-5
Building Pleasant Moments — Review journal
Review an attempt at building pleasant moments and choose what to keep, change, or leave aside.
10 minutes · Journal prompts · 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.
Before looking back
Choose one ordinary attempt or decide to review the fictional example instead. This journal has no scores, required disclosure, or expectation of progress.
Revisit the practice
Identify a small accessible activity, remove pressure to enjoy it, and notice its actual fit afterward.
Notice context and impact
Record what actually happened, including an unhelpful or neutral outcome. Note resources, power differences, accessibility, and changed conditions rather than attributing everything to personal effort.
Choose a revision
What was the experience like rather than what should it have achieved? Keep the approach, change one part, ask for support, or set it aside. A mismatch is useful information.
Prompts for this resource
- What I tried, or what happened in the fictional example:
- What I noticed before, during, and after; what remains uncertain:
- What helped, did not help, or was outside my control:
- What was the experience like rather than what should it have achieved? My optional adjustment or support request:
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.