Sample Plan and Schedule for Depression Workbook

From The Depression Workbook – a Guide for Living With Depression and Manic Depression

Many people find that planning and scheduling help them feel better. You may have so many ideas that it is hard to get anything done, especially those things that help you feel better. Creating a schedule can help you do the things you know will help you feel the best you can.

Time
Planned Activity
Actual Activity
How It Felt
7 – 8 a.m.
Get up, shower, dress, walk the dog
(as planned)
fine
8 – 9 a.m.
Cook, eat breakfast, wash dishes
also cleaned bathroom
kind of speedy
9 – 10 a.m.
meditate for 1/2 hour, go to post off.
(as planned)
fine
10 – 11 a.m.
Peer Counseling with Sue
(as planned)
she is very understanding
11 – 12 p.m.
clean hall closet
(as planned)
food to get organized
12 – 1 p.m.
eat grinder in the park
(as planned)
played on swing
1 – 2 p.m.
relax then read for 1/2 hour
(as planned)
hard to relax but it helps
2 – 3 p.m.
write a list and shop for groceries
(as planned)
hard to stick with list, bought extra
3 – 4 p.m.
put away groceries, clean kitchen
also swept porch, sidewalk
cycling up this time of day
4 – 5 p.m.
counseling appointment
(as planned)
hard to sit still
5 – 6 p.m.
fix stir-fry & rice dinner, eat dinner
also watched PBS news
ate too fast, want to slow down

Develop a sample plan for a day when you might have noticed early warning signs.

 

Time Planned Activity Actual Activity How it Felt
7 – 8 a.m.      
8 – 9 a.m.      
9 – 10  a.m.      
10 – 11 a.m.      
11 – 12 a.m.      
12 – 1 p.m.      
1 – 2 p.m.      
2 – 3 p.m.      
3- 4 p.m.      
4 – 5 p.m.      
5 – 6 p.m.      
6 – 7 p.m.      

 

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