Activity Scheduling: The CBT Worksheet for Improved Mental Health

Introduction

Life can often feel overwhelming. Our to-do lists grow endlessly while our energy and motivation seem to shrink. During difficult times, it’s easy to lose our sense of meaning and purpose. That’s why practices like activity scheduling can be so helpful – they guide us back to what really matters.

The Benefits of Activity Scheduling

Activity scheduling is a type of therapy worksheet used in Cognitive Behavioral Therapy (CBT) to help improve mood and motivation. By thoughtfully planning activities aligned with our values, activity scheduling has many benefits:

Provides a sense of control and reduces anxiety
Helps overcome avoidance and procrastination
Structures time and brings routine
Boosts mood through engagement in meaningful activities

Creating Your Activity Schedule

The first step is to identify activities that align with your personal values – things that provide a sense of meaning, purpose, enjoyment. Next, block off time for these activities in your calendar. Be sure to include a balance of necessary tasks and fun, nourishing activities. Scheduling restorative practices like meditation, journaling and time with loved ones is just as important!

Making Activity Scheduling Work For You

Activity scheduling takes some trial and error. Notice when you start slipping back into old patterns of avoidance. Adjust your schedule over time, experimenting with types of activities and durations that leave you feeling engaged and energized. Perfection isn’t the goal – be flexible and compassionate with yourself along the way.

FAQ

What is activity scheduling?

Activity scheduling is a CBT worksheet to help improve mood by planning activities aligned with personal values and needs. It provides structure, routine and a sense of control.

How does activity scheduling work?

You start by identifying meaningful, enjoyable activities to include in your schedule across a variety of life areas over the course of a week. Block off time for these activities as you would appointments.

What activities should I schedule?

Aim for balance across necessary tasks, fun leisure activities, self-care, relationships, learning and growth. Tailor activities to your values, needs and current situation.

How often should I update my schedule?

Review your schedule weekly to see what’s working and what adjustments need to be made. Be flexible and don’t get attached to perfection.

What if I don’t follow my schedule?

Gently notice if old patterns like avoidance or overscheduling are creeping back in. Reflect on what you need more or less of. Then revise your schedule accordingly – no judgment!