Pleasant Event Scheduling: A Behavioral Activation Technique for Depression and Emotional Well-Being

Written By Z. Hamilton Avery

Pleasant Event Scheduling is the practice of intentionally planning small activities that may bring enjoyment, comfort, interest, connection, or a sense of relief. When people feel stressed, depressed, burned out, or overwhelmed, pleasant activities are often one of the first things to disappear. Unfortunately, when life contains fewer rewarding or meaningful moments, mood can drop even further. Pleasant Event Scheduling helps interrupt this cycle by putting small sources of nourishment back into the week.

Pleasant Event Scheduling is closely connected to behavioral activation, which has a strong evidence base for reducing depressive symptoms. Behavioral activation research suggests that increased contact with rewarding, meaningful, or values-based activities can reduce depressive symptoms and improve functioning (Cuijpers et al., 2007; Dimidjian et al., 2011; Mazzucchelli et al., 2009). Earlier research also examined relationships between pleasant events, unpleasant events, and mood, which helped shape activity-based approaches to treating depression (Lewinsohn & Amenson, 1978). Activity scheduling has also been identified as a meaningful component of depression care management (Riebe et al., 2012).

A pleasant event does not need to be exciting or expensive. It might be sitting in the sun, listening to music, making tea, texting a friend, watching a favorite show, stretching, reading, walking outside, watering plants, playing with a pet, or returning to a hobby for five minutes. The goal is not to wait until you feel motivated. The goal is to gently create more opportunities for mood, pleasure, connection, or meaning to show up.

Complementary Practices

Activity Monitoring

Behavioral Activation

Coping Ahead

Gratitude

Habit Stacking

Humor

Mindfulness

Mood Tracking

Play

Problem Solving

Routine Building

Savoring

Self-Compassion

Sleep Hygiene

SMART Goal Setting

Supportive Self-Talk

Values Clarification

Volunteering

References

Cuijpers, P., van Straten, A., & Warmerdam, L. (2007). Behavioral activation treatments of depression: A meta-analysis. Clinical Psychology Review, 27(3), 318-326. https://doi.org/10.1016/j.cpr.2006.11.001 ⁠

Dimidjian, S., Barrera, M., Jr., Martell, C., Muñoz, R. F., & Lewinsohn, P. M. (2011). The origins and current status of behavioral activation treatments for depression. Annual Review of Clinical Psychology, 7, 1-38. https://doi.org/10.1146/annurev-clinpsy-032210-104535 ⁠

Lewinsohn, P. M., & Amenson, C. S. (1978). Some relations between pleasant and unpleasant mood-related events and depression. Journal of Abnormal Psychology, 87(6), 644-654. https://doi.org/10.1037/0021-843X.87.6.644 ⁠

Mazzucchelli, T., Kane, R. T., & Rees, C. S. (2009). Behavioral activation treatments for depression in adults: A meta-analysis and review. Clinical Psychology: Science and Practice, 16(4), 383-411. https://doi.org/10.1111/j.1468-2850.2009.01178.x ⁠

Riebe, G., Fan, M. Y., Unützer, J., Vannoy, S., & Bradford, D. W. (2012). Activity scheduling as a core component of effective care management for late-life depression. International Journal of Geriatric Psychiatry, 27(12), 1298-1304. https://doi.org/10.1002/gps.3774

Z. Hamilton Avery

Z. Hamilton Avery, LCSW, BC-TMH, CMT, CYT-1,000, TIYT (he/they) is a queer and non-binary therapist, health educator, wellness coach, body and energy worker, yoga and meditation teacher, and abstract artist in Tulsa, Oklahoma. In addition to having obtained over a dozen certifications in various modalities of complementary and alternative medicine (CAM), Z holds an associate’s degree in pre-nursing studies, a bachelor’s degree in psychology, and a master’s degree in social work. When supporting clients and students, Z takes a humanistic, person-centered, strengths-based, trauma-informed approach. Their practice is grounded in compassion, harm reduction, inclusivity, social justice, and evidence-based interventions. Ultimately, Z’s mission is to provide a safe and non-judgmental space for adolescents (13+) and adults who are navigating challenges such as anxiety, depression, trauma, addiction, pain, and chronic illness; he does this by offering sessions, classes, groups, workshops, retreats, and trainings.

Understanding that mental health is interconnected with many other facets of life, Z takes a holistic approach to therapy. Knowing that there is no one-size-fits-all treatment, he strives to honor the uniqueness of each client by custom-tailoring his approach to best meet the needs, preferences, and goals of each individual. For this reason, Z believes that it is imperative to be cross-trained in many different treatment approaches. As a therapist, they utilize a variety of evidence-based practices, including motivational interviewing (MI), cognitive behavioral therapy (CBT), acceptance and commitment therapy (ACT), dialectical behavior therapy (DBT), eye movement desensitization and reprocessing (EMDR), and written exposure therapy (WET). As a body and energy worker, Z is certified to practice massage therapy, Thai yoga massage, myofascial release, craniosacral therapy, and reiki. They are also certified in both Chinese and Japanese styles of acupuncture. After completing more than 1,000 hours of accredited yoga teacher training (primarily in India), Z is certified to teach various styles of yoga, including Hatha, Kundalini, yin, and restorative. He also researches and writes about topics including stress, trauma, self-care, mindfulness, self-compassion, holistic health and well-being, CAM, HIV/AIDS, and issues related to the Two-Spirit, lesbian, gay, bisexual, transgender, queer, intersex, agender, plus (2SLGBTQIA+) community.

https://www.therapywithz.com
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