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Self-help program

Adding pleasure to daily life

Are you doing enough of the things you enjoy? Life is a constant balancing act between things that consume energy and things that create it. If you do not pay attention, the scale may, without noticing, tip to the side of consuming things.

People have significant differences in their ability to withstand stress, and it's good to learn to recognise your own limits. If you notice that you spend an excessive amount of time on things that consume resources, you should take a look at your daily life and pay attention to how you balance using your time.

Not enough time in your life for recovery and relaxation may lead to issues such as

  • low mood, irritability and tiredness
  • issues with memory and loss of concentration
  • excessive worry and anxiety
  • lack of initiative
  • lack of interest in things you previously found pleasant

What brings joy to you specifically?

Sources of enjoyment are very personal. That is why it is important that you know what brings joy to you specifically. These sources of joy can include

  • reading good books
  • watching movies
  • participating in the activities of an association
  • meeting friends

Consider also if the things you choose will increase your wellbeing in the long run. When you are exhausted, you may be prone to falling into harmful quick fixes. For example, eating comfort foods, drinking alcohol, gambling or surfing the web can make you feel better for a while, but can be harmful in the long run.

Finding pleasant things is often easier in a happy state of mind.

Pleasant Activities – What things do you enjoy?


You will learn how to add pleasure to your life. 


Make a list of things you find pleasant. Put the list up on the fridge door, for example.

Make a list of all the things that have provided you satisfaction in the past. They do not need to be provide you pleasure right now. Try to think of as many small and concrete things as you can.

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You can influence your own wellbeing with simple daily actions. It is important that your daily life includes things that bring you pleasure. They will help you to cope with life's obligations.