Build Mastery Worksheet

Build Mastery Worksheet Overview

Therapy approaches including Cognitive Behavioral Therapy (CBT), Behavioral Activation (BA), and Dialectical Behavior Therapy (DBT) all recommend increasing the number challenging (or “mastery”) activities in your daily life to increase your positive emotions.

Challenging activities increase positive emotions by making opportunities for feeling accomplishment and pride in overcoming a challenge, increasing self-esteem and self-efficacy, and by increasing the novelty and variety in your daily life.

In this worksheet, we’ll provide tips for adding challenging activities to your daily life, and present a checklist of ideas for you to try.

Additional Build Mastery Worksheets

Below are some additional helpful build mastery worksheets you can download for free as printable PDFs.

Build Mastery Tracker

This build mastery tracker will help you work on engaging in more challenging activities in your daily life.

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