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It provides directions to review the schedule with a therapist, try selected activities, and report results. The worksheet includes idea categories such as movement, socializing, learning, relaxing, outdoor and spiritual activities, community involvement, and volunteering. 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If you’re feeling depressed, you may not want to add something else to your plate. However, when we participate in certain activities, they can directly boost our mood and even alleviate symptoms of depression.  \nThis activity schedule template can help you to identify activities that are meaningful to you and provide the motivation to make small adjustments for big changes to your mental health.  \nDirections: Look through the worksheet with your therapist to identify beneficial activities. Then, give them a try and report back!  \nMood-boosting activity ideas  \n• Movement: Exercising, going on a hike, working out at the gym, swimming, yoga, lifting weights.  \n• Socializing: Visiting friends and family, inviting friends over for dinner, visiting an elderly relative.  \n• Learning: Taking a class, finding a new hobby, signing up for a new course, enrolling in school.  \n• Relaxing activities: Getting a massage or acupuncture, going to a meditation class, getting a facial at a spa, or getting a pedicure.  \n• Group activities and sports: Watching live sports with friends, joining a sports team, competing in events.  \n• Outdoor activities: Spending time in nature, traveling, or gardening.  \n• Spiritual activities: Attending a meditation center, church service, or event.  \n• Community: Learning about events in your local community, visiting a farmers market, and attending community events.  \n• Volunteering: Volunteering at soup kitchens, street outreach, or donation centers.  \n[www.simplepractice.com](www.simplepractice.com)  \nWorksheet  \nActivity Scheduling for Depression  \nUp and down list  \n\n| Activities that make me feel good\u003Cbr>Examples: Working out, seeing friends, going to a farmers market, reading a new book, visiting a new store. | Activities that make me feel worse\u003Cbr>Examples: Not leaving the house, eating takeout every day, sleeping in, not exercising. |\n| --- | --- |\n|  |  |\n|  |  |\n|  |  |\n|  |  |\n|  |  |\n|  |  |\n|  |  |\n|  |  |\n|  |  |\n\nActivity Schedule  \nWeek beginning:    \n\n|  | Monday | Tuesday | Wednesday | Thursday | Friday | Saturday | Sunday |\n| --- | --- | --- | --- | --- | --- | --- | --- |\n| Activities |  |  |  |  |  |  |  |\n| How did\u003Cbr>this impact\u003Cbr>my mood? |  |  |  |  |  |  |  |\n| Notes |  |  |  |  |  |  |  |\n\n[www.simplepractice.com](www.simplepractice.com)","cbCaiuRM4HfHZS3g","https://ap.wps.com/l/cbCaiuRM4HfHZS3g","pdf",143703,"English","# Directions\n# Mood-boosting activity ideas\n# Up and down list\n# Activity schedule\n## Week beginning","[{\"question\":\"How should the worksheet be used with a therapist?\",\"answer\":\"Look through the worksheet with your therapist to identify beneficial activities, then try them and report back.\"},{\"question\":\"What kinds of activities does the worksheet suggest?\",\"answer\":\"It suggests movement, socializing, learning, relaxing activities, group sports, outdoor activities, spiritual activities, community involvement, and volunteering.\"},{\"question\":\"How are mood and activities recorded on the worksheet?\",\"answer\":\"Use the up-and-down list to note which activities make you feel good or worse, then fill in the weekly schedule with activities, how they impacted your mood, and notes.\"}]","Activity Scheduling for Depression - Worksheet | PDF",1790374306]