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Mastery and Pleasure Activities

What Matters to Me?

Sometimes it’s hard to know what activities might actually help your mood. One way to figure this out is to think about what matters most to you. 

Your values are the things that make life meaningful. When your actions match what matters to you, it can help you feel more motivated, confident, and connected. 

Take a few minutes to reflect on these areas. 

1. Me (Myself)

Think about the kind of person you want to be and how you want to take care of yourself. 

Questions to think about: 

  • What hobbies or interests make me feel like myself? 
  • How do I want to take care of my health and well-being? 
  • What skills would I like to get better at? 
  • What makes me feel proud of myself? 

Examples teens might choose: 

  • Improving at a sport or instrument 
  • Being creative (art, music, writing) 
  • Staying active or healthy 
  • Learning new things 

2. People Who Matter to Me

Relationships are a big part of life during the teenage years. 

Questions to think about: 

  • Who are the most important people in my life? 
  • What kind of friend, sibling, or family member do I want to be? 
  • How can I show that I care about people? 

Examples: 

  • Being a supportive friend 
  • Spending more time with family 
  • Helping someone when they need it 
  • Making time for people who make you feel safe or understood 

3. The Bigger Picture

This area is about your future, your beliefs, and things you care about in the world. 

Questions to think about: 

  • What kind of future do I imagine for myself? 
  • What subjects or careers interest me? 
  • Are there causes or issues I care about? 

Examples: 

  • Doing well in school 
  • Learning about technology, science, music, or art 
  • Helping your community 
  • Protecting the environment 

Reflection

Write down three things that matter to you right now. 

 What Counts? 

Mastery 

  • Studying for a test 
  • Practicing a skill 
  • Completing a task 
  • Trying something challenging 

 Pleasure 

  • Listening to music 
  • Watching something you enjoy 
  • Being creative 
  • Spending time outside Connection 
  • Talking with a friend 
  • Helping someone 
  • Spending time with family 
  • Sending a message or checking in on someone 

 End-of-Week Reflection 

At the end of the week ask yourself: 

  • Which activities improved my mood the most? 
  • When did I feel most like myself? 
  • What is one thing I want to do more of next week? 
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