Activity Scheduling
When mood drops, doing less feels sensible and makes things worse. Scheduling small activities in advance takes the decision out of the moment.
Self-report only — not a diagnosis.
How to fill it in
- Make each entry smaller than feels worthwhile — ten minutes counts.
- Mix three kinds: necessary, pleasurable, and connecting with someone.
- Write what you will do, not how you hope to feel.
- Judge the week by whether you did it, not by whether you enjoyed it.
| Day | Morning | Afternoon | Evening |
|---|---|---|---|
| Monday | |||
| Tuesday | |||
| Wednesday | |||
| Thursday | |||
| Friday | |||
| Saturday | |||
| Sunday |
Your plan is saved on this device only.