Instructions
This schedule should not take more than five minutes to complete. The “labels” used to describe the activities should be simple and concise. (Burns 94)
Remember: You should not create a plan that focuses only on work and chores and the essentials of life all day – it must be balanced with recreational activities you enjoy. (Burns 96)
Remember: Watch out for the “weekend/holiday blues” which are most frequent among single individuals in which they feel alone and that this time must be miserable. (Burns 97)
Tool #2 Daily Activity Schedule (Burns 95)
| PROSPECTIVE: Plan hour by hour what you want to do today | RETROSPECTIVE: Record what you did and label M (mastery) or P (pleasure) with a rank between 0 (no satisfaction) and 5 (great satisfaction) |
| Date | ___________________ |
| TIME | TIME |
| 8-9 am: ______________ | 8-9 am: ______________ |
| 9-10 am: ______________ | 9-10 am: ______________ |
| 10-11 am: ______________ | 10-11 am: ______________ |
| 11-12 pm: ______________ | 11-12 pm: ______________ |
| 12-1 pm: ______________ | 12-1 pm: ______________ |
| 1-2 pm: ______________ | 1-2 pm: ______________ |
| 2-3 pm: ______________ | 2-3 pm: ______________ |
| 3-4 pm: ______________ | 3-4 pm: ______________ |
| 4-5 pm: ______________ | 4-5 pm: ______________ |
| 5-6 pm: ______________ | 5-6 pm: ______________ |
| 6-7 pm: ______________ | 6-7 pm: ______________ |
| 7-8 pm: ______________ | 7-8 pm: ______________ |
| 8-9 pm: ______________ | 8-9 pm: ______________ |
| 9-10 pm: ______________ | 9-10 pm: ______________ |
| 10-11 pm: ______________ | 10-11 pm: ______________ |
| 11-12 am: ______________ | 11-12 am: ______________ |