CBT: Pleasure Predicting Sheet

Discover what truly brings you joy.

Pleasure Journal uses a science-backed approach from Cognitive Behavioral Therapy (CBT) to help you understand your happiness
patterns. By predicting satisfaction before activities and rating them after, you'll uncover surprising insights about what
actually makes you happy.

HOW IT WORKS

1. Plan an activity and predict how satisfying it will be
2. After completing it, rate your actual satisfaction
3. Add reflections to capture your thoughts
4. Review trends and discover patterns over time

KEY FEATURES

- Satisfaction Predictions: Rate expected enjoyment from 0-100%
- Actual Ratings: Compare predictions with reality
- Rich Reflections: Write detailed notes with formatting
- Visual Trends: Track your satisfaction over time with beautiful charts
- Calendar Overview: See your entries at a glance
- Export Data: Save your journal as Markdown or plain text
- 100% Private: All data stays on your device

WHY IT WORKS

Research shows we often misjudge what makes us happy. We overestimate pleasure from some activities and underestimate others.
By tracking predictions versus reality, you'll:

- Identify activities that bring more joy than expected
- Recognize patterns in your happiness
- Make better decisions about how to spend your time
- Build self-awareness through regular reflection

PRIVACY FIRST

Your journal is completely private. All data is stored locally on your device and never uploaded to any server. No account
required.