Planning and Scheduling
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. |
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8 - 9 a.m. |
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9 - 10 a.m. |
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10 - 11 a.m. |
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11 - 12 a.m. |
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12 - 1 p.m. |
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1 - 2 p.m. |
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2 - 3 p.m. |
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3- 4 p.m. |
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4 - 5 p.m. |
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5 - 6 p.m. |
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6 - 7 p.m. |
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This exercise is from:
Learn and practice the latest self-help strategies to relieve depression and address other mental health issues including how to:
* take responsibility for your own wellness
* use charts to track and control your moods
* find helpful care providers
* build a system of mutual support
* increase self-confidence and self-esteem
* use relaxation, diet, exercise, and light to stabilize your moods
* avoid conditions that make you feel worse
A new chapter guides readers through developing their own plan for managing their uncomfortable feelings and behaviors and staying well. This process, known as the Wellness Recovery Action Plan™ (WRAP), was developed by a group of people who experience various mental health challenges and who now report that this plan helped them feel better and improve the quality of their lives.