When you’re in one of those good times, try your best to savor it. Worries about what’s coming next can wait.

Grab something to write on if you can. Next we’re going to show you a list of positive experiences. Take note of ones you know you like and ones that you’re willing to try.

Biking, Getting a yummy treat, Cooking/baking, Doing your nails, Walking outside, Planning a vacation, Watching sports, Gardening, Playing with pets, Bowling, Golfing, Going for a drive, Puzzles, Skiing, Reading, Going to an amusement park, Viewing art, Playing catch…

Having a barbecue, Camping, Listening to music, Watching TV/movies with friends, Running, Makeovers, Visiting friends, Daydreaming about school ending, Lying in the sun, Planning for the future, Dancing, Organizing/cleaning, Swimming, Talking with friends, Singing, Making a gift…

Downloading new apps, Styling your hair, Enjoying a warm drink, Hugging, Hearing live music, Sledding, Getting a massage, Working out, Writing a letter, Texting friends, Looking at photos, Journaling, Playing video games, Dressing up, Being in nature, Surprising someone with a favor…

Playing ping pong or pool, Talking to a relative, Saying “I love you,” Writing a poem or song, Making a smoothie, Writing a story, Figuring out your favorite scent, Buying yourself a little treat, Watching the weather, Building furniture or working with tools, Working on cars

What did we forget? Add it to your list. Once you have a list, make a goal to do something on it every day. If you want, you can even keep track of which things bring you the most pleasure.

Try circling some of the ones that are the easiest to do any time, any place. Then, if you’re having a hard time, you can always distract yourself with something enjoyable.

If you’re having a hard time thinking of what you enjoy, that’s ok. Sometimes when we’re feeling down, it’s hard to remember what feels good. Feel free to reach out to a coach for some guidance.