Does depression keep you from feeling in control of your days? You may find that having a routine helps you with your symptoms.
Try this planner to map out your day and get on a schedule. It also works like a journal to help you track your mood. Plus, you can compare what you planned to do with what you actually did.
After a few weeks, you might see patterns that you never noticed before. For instance, you may find that you feel worse at one time of the day or during a particular activity. It could also help you recognize the things that tend to make you anxious.
Once you start seeing trends like these, you can prepare more for the times when you might feel depressed. That way, you can make a plan to deal with them or avoid them altogether.
DIRECTIONS: In the first column, plan what you want to do tomorrow. Then, tomorrow night, fill out the remaining three columns. Did you do what you intended? How did you feel during each time? Did anything happen that might have affected your mood? For instance, did you get into an argument with a friend? Did you start thinking about things that made you anxious?
| Fill out the night before | Fill out at the end of the day | |||
| What you plan to do | What you actually did if it differs from what you planned | Your mood during this time on a scale of 1 (poor) to 5 (great) | Triggers, events, or thoughts that might have affected your mood | |
| Early Morning (Waking time until 10 a.m.) | ||||
| Late Morning (10 a.m.-noon) | ||||
| Early Afternoon (Noon-3 p.m.) | ||||
| Late Afternoon (3-5 p.m.) | ||||
| Evening (5-8 p.m.) | ||||
| Night (8 p.m. until bedtime) | ||||