In changing a bad habit (alcohol, drugs or food), you are giving up an activity that has taken up a great deal of your time. It is important that you identify other activities that bring you pleasure and integrate them into your everyday life. Your assignment is to do something nice for yourself every day, something you wouldn’t necessarily spend the time, effort, or money to do for yourself otherwise. You may need to get your partner’s, supporter’s, or someone else’s cooperation to do this, but don’t hesitate to ask. It doesn’t matter whether it’s having dinner out, shopping for something you’ve been wanting, taking a hot bath, jogging—something that makes you feel as if you’re treating yourself. You deserve it! If it involves spending a little more money than usual, remember that you’ll be saving money by not doing your old bad habit. You’ll gradually find ways to treat yourself that are less expensive. Keep a record of these over the next week, and we’ll discuss them next time.
Plan for Increasing Pleasant Activities Followup (What did you end
(List at least one target for each day) up doing each day?)
Day 1
Day 2
Day 3
Day 4
Day 5
Day 6
Day 7