Activity diary

Add some new activities to your life. See the list of examples for possible pleasurable and
mastery activities. In brackets add a prediction of how pleasurable (P) or masterly (M) activities
will be. Next to this add the actual sense of pleasure/fun or mastery/achievement experienced.

The prediction and experience are numbers between 1 and 10, with 1 being a minimal sense of
fun or achievement, 10 being a great sense of fun or achievement.

Time Mon Tues Wed Thurs Fri Sat Sun

6–7am

7–8am

8–9am

9–10am

10–11am

11am–Noon

Noon–1pm

1– 2pm

2–3pm

3–4pm

4–5pm

5–6pm

6–7pm
 Time Mon Tues Wed Thurs Fri Sat Sun

7-8pm

8-9pm

9-10pm

10-11pm

11-
Midnight
Midnight –
6am