Activity planner
Plan a few small activities for the week, then record how each one went. What matters to you and your list of activities are here too, if you want them. Everything is optional except the plan itself.
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On this page: This week · My activities · What matters to me · Looking back at the week · Report for a therapist
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This week
Start with easier activities and a mix of what they’re for.
How many to plan
In the first week, one to three small plans a day is plenty, and some days can have none. After that, keep what worked and add one more each week if you’re able. More isn’t always better. A week with room to breathe is easier to keep.
Reminders and the evening check-in are in the app. More about the app
My activities
Where you choose what to do. Everything here is optional, and you can plan without it.
My list
It sounds like things may be very hard right now. You deserve support from a person, not just a worksheet. People are available to talk any time, day or night.
In an emergency, call 911. If you are in crisis in the United States, call or text 988. See who you can reach now
Activity ideas
Add any that fit your life to your list, then plan them from there. Choose what’s safe for you, and check with a doctor if you have health limits.
Relationships
Work, school, and volunteering
Fun and interests
Body, mind, and spirit
Everyday responsibilities
What matters to me
Optional. A few words for any area you like. It helps when choosing activities, and you can skip any area, or all of them.
Think about what you’d want this part of your life to be about, not a goal to finish.
Being someone my kids can count on, and staying close to my sister.
Doing work I’m proud of, even when it’s small.
Making music again, and spending time outdoors.
Taking care of my body, and having quiet time to think.
Keeping my home in a state I can relax in.
It sounds like things may be very hard right now. You deserve support from a person, not just a worksheet. People are available to talk any time, day or night.
In an emergency, call 911. If you are in crisis in the United States, call or text 988. See who you can reach now
For a fuller values exercise, try Values Card Sort, as an app or on the website. Open myvaluescardsort.com
Looking back at the week
Report for a therapist
A PDF of your plans, how they went, what got in the way, and your ratings. You choose what goes in and who sees it.
See an example
Why is starting so much harder in the mornings? Should I keep the evening walks if they don’t lift my mood right away?
It sounds like things may be very hard right now. You deserve support from a person, not just a worksheet. People are available to talk any time, day or night.
In an emergency, call 911. If you are in crisis in the United States, call or text 988. See who you can reach now
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