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Daily Activity Planner for Depression Recovery

Many people find that adding structure to the day can help with the symptoms of depression. So try to get on a schedule.

Below is a daily planner that you can use to map out your day. But unlike most planners, it's also like a journal. It allows you to track your mood during different activities and different times of the day. You can also compare what you planned to do with what you actually did.

If you use this planner for a few weeks, you might discover patterns that you never noticed before. For instance, you might find that you feel worse at certain times of the day or during certain activities. It could also show what causes you to become preoccupied with anxious thoughts or worries.

Depression can make you feel out of control. But once you start seeing patterns to your mood, you can anticipate the times when you might feel depressed. That way, you can prepare for them -- or avoid them altogether.

DIRECTIONS: In the first column, plan what you want to do tomorrow. Then, tomorrow night, fill out the remaining three columns. Did you do what you intended? How did you feel during this time? Did anything happen that might have affected your mood? For instance, did you get in an argument with a friend? Did you start thinking about particular things that made you anxious?

Fill out the night before Fill out at the end of the day
What you plan to do What you actually did
if it differs from what you planned
Your Mood During this Time on a scale of 1 (poor) to 5 (great) Triggers, events, or thoughts that might have affected your mood
Early Morning
(Waking time until 10am)
Late Morning
Early Afternoon
Late Afternoon
(8pm until bedtime)

WebMD Medical Reference

Reviewed by Joseph Goldberg, MD on February 08, 2014

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