Your Best You
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- WORKSHEET 4.2 Pleasant Activities
- Small Attainable Goals
ActivitiesWhen we experience low mood, it is common to withdraw from activities we would otherwise enjoy. People often spend more time alone, stay in bed longer or increase time playing video games or watching tv. People may avoid friends and activities for many different reasons, but as we have discovered, this withdrawal and isolation can become part of a negative downward spiral that leads to, and maintains, depression. The longer this goes on, the greater the impact in multiple aspects of our lives. It can be difficult to even remember what we used to enjoy. Let’s do something about this right now! In the previous section you made a plan to get the basics back on track. The next step is to plan some pleasant activities. When your mood is on track, when you’re feeling good: what do you enjoy? Do you enjoy the outdoors? Do you enjoy the gym? Do you normally like to go out to eat with friends? Take a look at the following list of common pleasant activities – circle the ones you currently (or used to) enjoy and add a few of your own in the blank spaces. Then circle the items you might enjoy trying. WORKSHEET 4.2 Pleasant ActivitiesPleasant Activities
Remember to include your pleasant activities on your daily schedules. Now that you have circled a few things you enjoy or might enjoy, make a commitment to do one item each day this week – even if it’s just for a few minutes a day! See the Activity Schedule on pages 42-43 for a handy way to record this commitment. Today I will: [TYPE RESPONSE HERE] This week I will: [TYPE RESPONSE HERE] Pleasant Activities are important for creating a balanced, happier life and for getting back on track! 
Small Attainable GoalsWhen you make goals, it is important to make them realistic. It will not be helpful or practical to say to yourself, “I will exercise and eat right every day.” That is just too big! Helpful goals are realistic, allow for a busy schedule and your current mood. It is best that your goals are very specific. The best goal is small and attainable. Instead of saying to yourself, I will exercise every day, which is both vague and too big, take a look at the demands of your week, for example: class times, work schedule, homework load, etc. and make a realistic goal based on all the factors that take your time and energy. Your goal might be, “I will exercise three times this week.” Next, plan for each of those three times and schedule them. See the activity scheduling chart on pages 42-43. The next important step is to determine what specific type of exercise you will do. Would you prefer to go to the gym, walk by the lake, take a run, or ride your bike? Is the weather going to cooperate with your goal? What is realistic? What are you most likely to do? If you haven’t run in 6 months, then likely it would not be realistic to plan to run a half marathon! The idea is always a realistic goal that works with your schedule and current circumstances.
This week I will: (Be sure to include the days and times for your commitment!)
Don’t give up! If you didn’t stick to your schedule, take a look at it again. Did you plan too much? Did you allow enough time for each activity? Was your original schedule realistic? This may take a few tries. Start small, and remember to set realistic goals. Think about possible road blocks and plan for those. Download 301.88 Kb. Share with your friends:
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