Activity Scheduling During quarantine

Psychologist Christine Padesky, author of Mind Over Mood, has posted a new Youtube video on her channel that discusses activity scheduling and its relevance now for all individuals, not just those with clinical depression. Activity scheduling is a practice of behavioural activation, originating from cognitive behavioural therapy, that helps to re-engage individuals with pleasurable activities. The premise behind this technique being that re-engagement with previously enjoyed activities may help to stop the repeating a depressive cycle of depressed mood, lethargy and staying in bed. 
In this video Dr. Padesky discusses three categories of activities to consider planning into your quarantine routine, either in specific time slots or more generally into a to-do list. 

1. Pleasurable activities that provide you with enjoyment. These activities that you used to or still enjoy participating in and may include hobbies or socializing. 
2. Activities of accomplishment. These activities may be oriented towards professional or academic pursuits, task completion, or even everyday hygiene routines. Simply making your bed would be considered an activity of accomplishment. 
3. Preventing avoidance. This refers to recognizing when we avoid behaviours that may be helpful or important to us and stopping ourselves from continuing this pattern. An example of this would be avoiding video chatting because of social anxiety, or avoiding exercising because it seems daunting. 

When considering which specific activities to plan for yourself from each of the aforementioned categories it is helpful to think about your core values. Choosing activities that are aligned with these values can help ensure that they are personally fulfilling.  For example, if socializing is a personal value then try and incorporate socializing into the activities that you set for yourself. 

A reminder that Dr. Padesky highlighted in the video is the importance of preparing for obstacles and barriers that may hinder one’s ability to follow through with the activities that you plan for yourself. Not only is this an essential component of successful activity scheduling but also the key to success in all habit creation and goal attainment. Neglecting to take some time to consider potential roadblocks in advance may lead to being surprised by obstacles and giving up later on. 

If you would like to watch Dr. Padesky’s youtube video check it out at:
 https://www.youtube.com/watch?v=Pzci4D5PHlk

Image used under Creative Commons license. CLICK HERE for the source.   Image: activity by Mike Cohen of creditscoregeek.com. See side panel for further copyright information.