First, on the left side of the page, brainstorm a list of the things that you love to do. Take time before you start to contemplate the many big and little things that bring you enjoyment. No pleasure is too small or too great to add to this list. It doesn't matter how often you may become involved a beloved activity, just that you love to do it.

To the right of these activities, answer the following:

1. Write the last date you did each activity? (You can be as general or as specific as you want.)
2. Write "$10" next to each activity that costs less than ten dollars to do.
3. Put a letter "F" next to any activity that is free of charge.
4. Put a star next to the activities that you would like to do more often.
5. Put the number "1" next to any activity you have done in the past year.
6. Put the number "5" next to any activity you have done in the past five years.
7. Put the letter "A" next to any activity you sometimes or always enjoy doing alone.
8. Put the letter "O" next to any activity you sometimes or always enjoy doing with others.
9. Draw a heart next to your five most favorite activities.
10. Put the letter "S" next to those activities during which you smoke.

When you are done, take a moment to reflect on your list. What messages does it give to you? How can you incorporate more pleasure into your daily, weekly, monthly and yearly lifestyle? Can you derive more pleasure than you do presently from some of the activities? Try to increase your "Pleasure Quotient" by at least one more pleasurable activity per day. Remind yourself to consciously experience enjoyment, to let it soak into your soul, and let yourself experience moments of peace, happiness or serenity each day!