Use the activity schedule worksheet to help you to monitor, plan and increase daily activities.
An activity schedule serves at least two purposes. First, it can help you discover how much activity you're doing and how rewarding it is for you. Second, an activity schedule can be used to plan a range of activities, inclduing self-care, routine tasks and duties, pleasurable activities, and time with friends and family.
You might like to start by keeping a record of your main activities throughout the day. If you're struggling to do as much as you would like, then perhaps just fill in one entry a day.
As you gradually increase the number of activities that you're capable of doing, you could record up to five a day, for example twice in the morning, twice in the afternoon and once in the evening.
For each activity, rate how much you experienced a sense of achievement, pleasure and/or connection to other people (where 0 indicates that the feeling was absent and 10 indicates that you experienced it to a very high degree). For example: "Friday evening: cooked and then ate evening meal with friend: Acheivement: 6, Pleasure: 5, Connection: 7".
Keep monitoring what you're doing throughout the week and then try to add activities that you think would help your situation or make you feel better. As you complete each planned activity, check it off using the "Click when completed" button. Each time that you have completed five planned activities either print the form, download it as a pdf, or email it to yourself. Soon you'll see how much you're capable of doing.