Vlad Munteanu When it helps: Low mood, days that drain away without shape, 'I don't feel like doing anything'.
When it doesn't: It isn't a task list to argue with. If it becomes the stick you beat yourself with, we stop and talk.
This tool is for clients
It needs a therapeutic relationship to be used well, so it opens with a passphrase. You receive it in session. Nothing is being sold behind this door.
When your mood is low, the body asks for the couch, and the couch lowers the mood further still. This plan breaks that circle: you put the action on the calendar and let the motivation catch up behind it.
The rule is to plan things that are small, even embarrassingly small. 'Ten minutes of walking' beats 'taking up exercise'. Checking the box matters more than the size.
Add an activity
Your week
After you do an activity, check it off and note how your mood was, from 0 to 10. Compare that with what you expected. That gap is where we learn the most.
Nothing in the plan yet. Start with just one, as small as it gets.
Related
Nothing you do on this page leaves your browser unless you choose to send it.