James Fitzgerald Therapy PLLC

A Tool to Increase Joy and Engagement

As part of your personalized wellness journey, we may use an evidence-based tool called the Pleasant Events Checklist. This activity is designed to help you identify, schedule, and reflect on daily experiences that bring you joy, satisfaction, connection, or a sense of purpose. It encourages you to intentionally engage in activities that can improve mood, reduce stress, and increase feelings of well-being over time.

The Quenza Pleasant Events Checklist is a structured digital activity available through the secure Quenza app, where you’ll be guided through a simple, interactive process. First, you’ll be presented with a wide variety of everyday events that people often find enjoyable—such as going for a walk, listening to music, cooking a favorite meal, connecting with friends, or engaging in a creative hobby. You’ll then select the activities you either currently enjoy or might like to try. From there, you can rate how frequently you’ve engaged in them recently and how enjoyable they were. This reflective process can help build self-awareness and highlight areas where small, intentional changes might have a big impact on your emotional health and quality of life.

Over time, this practice can increase your emotional resilience, help you reconnect with your values, and support you in creating a life that feels more aligned and meaningful.

While Quenza is an excellent option for those who prefer a digital and interactive experience, you are not limited to this format. If you would rather complete the Pleasant Events Checklist in another way, we offer two alternative options:

• Downloadable PDF Worksheet – You can choose to complete the Pleasant Events Checklist as a printable or fillable PDF worksheet. This option allows you to work through the exercise at your own pace offline, using either pen and paper or your digital device.
• Therapy Portal Form – If you prefer to stay within the secure client portal you already use for scheduling and communication (such as Therapy Portal), the checklist is also available there as a form. This format is ideal if you’d like to complete the activity as part of your regular session preparation or follow-up, directly within our secure communication system.

Each of these formats—Quenza activity, PDF worksheet, or Therapy Portal form—is equally valuable and effective. The goal is to find the version that works best for your lifestyle, your preferences, and your therapeutic process. Whether you are tech-savvy, prefer traditional methods, or want a seamless integration into your existing therapy portal, we’re committed to supporting your progress in the way that feels most comfortable and useful to you.

If you have any questions about how to access the Pleasant Events Checklist or want to explore which format is best for you, don’t hesitate to ask during your next session.