Focus
Pleasurable Activity Tracking
Pleasurable activity tracking compares predicted versus felt enjoyment after small activities—feeding the next week's behavioral activation ladder.
Pleasurable activity tracking logs what you did, predicted enjoyment, and actual enjoyment after the fact—exposing when avoidance lied about zero reward. Scales can be one to ten or simple better-same-worse.
The point is data for the next week's ladder, not self-punishment for low scores. Pair with behavioral activation scheduling so entries are specific.
Common questions
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Should you track only fun activities?
Track both pleasure and mastery tasks—dishes, email, walks—because mastery ratings often rise before pleasure returns. Keep entries short to avoid turning logging into avoidance.
Related terms
Put Pleasurable Activity Tracking into practice
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