Planning Positive Activities
Make a list of low-key activities you enjoyed before depression and schedule three of them for 20 minutes each in the coming week. Treat this as a key commitment without guilt.
THE IDEA
Exercise: Planning Positive Activities
Make a list of low-key activities you enjoyed before you developed depression. These activities could be as simple as watching a movie at home. Give yourself time to make your list because depression can make it harder to remember things.
Now plan when you can do three of these activities over the coming week. To begin with, 20 minutes is enough. Make a note of each session in your diary. It’s just as important as any other commitment, so don’t feel guilty about making time for yourself.
Don’t expect to feel excited at this stage. Making this list probably felt like a chore. That’s normal! The real progress comes when you follow through and keep a record, of what you do.
When to use it
Someone with depression who has lost interest in pleasurable activities and needs to rebuild engagement.
A person recovering from depression to re-establish healthy routines and positive experiences.
An individual who feels stuck and unmotivated but wants to gradually reintroduce enjoyable habits.
FROM THEORY TO EVERYDAY LIFE
In practice
Example: Watching a Movie
If you enjoyed watching movies before, schedule a 20-minute session to watch part of a film you like, without pressure to finish it.
Example: Going for a Walk
If you liked walking, plan a short 20-minute walk in a nearby park, focusing on the experience rather than distance.
A MOMENT TO REFLECT
Put it to work.
What low-key activities did you enjoy before feeling depressed?
How can you schedule these activities without feeling guilty or pressured?
What barriers might prevent you from following through, and how can you address them?
CONTINUE THE CONVERSATION
Source texts
- Thinking in Systems and Mental Models Think Like a Super Thinker (Dawson, Marcus P)