Tool #2: Daily Activity Schedule Worksheet

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: ______________

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