BuJo goals and behavioural activation

Subsequent to my self-care week, I tasked myself with creating BuJo weekly/daily goals spreads to keep the momentum of daily self-care and of realising goals (however small). This is something I had been tracking in an unfocused way already but wanted to gain focus to maximise the benefit.

Last summer in therapy I was engaged in behavioural activation (BA) as the first step in managing my depression. The aim of BA is to improve mood by engaging in enjoyable or rewarding activities. Initially I was tasked to complete an activity-mood tracking sheet on which I would record what I was doing throughout the day and assign a score between 1-10 on how my mood was at that time. It is hoped that the activity-mood sheet would highlight situations or activities that are beneficial to mood or conversely, that lead to poorer mood.

It was apparent that stress was a significant factor in lower mood and that activities such as gardening or meeting with friends was beneficial. I also discovered that early morning was linked with a lower mood, also when I was driving. From this my therapist and I could determine what activities may be beneficial and work to schedule these on a daily basis. With BA it’s important to try your best to carry out scheduled activities in order to gain the benefit.

I began by scheduling piano practice first thing in the morning. Learning and playing piano uses every bit of mental processing power my mind has, it’s enjoyable, challenging and rewarding when I get it right. It is the perfect activity to override those early morning negative feelings, and I found it really helped. It helped in having a focus to start the day, and it helped calm my mind and inject a bit of positivity.

You can read more about BA here (MOODJUICE)

This is a really good self-help booklet (PDF download) on BA from the University of Exeter (link here)

I spent part of yesterday incorporating self-care into my journaling, daily goals spread -it’s very much a diary format but as with most journaling these things can evolve over time into what best suits yourself, and weekly goals spread.

Posted by

Hi, I'm Karen, creator of blueskydays365.com which is home to my poetry, art and general ramblings. I am the author two collections of poetry, 'Kaleidoscopic Beauty' & 'I am the Stars in the Sky', and the children's book 'All That Glitters' (not yet published). I also enjoy running.

7 thoughts on “BuJo goals and behavioural activation

  1. I couldn’t get the pdf link to work maybe cos I only have a phone. Anyway I love the way you have got your goals and plans laid out like that. I will adapt mine to something like that. It will take a while to figure out exactly what is needed but I think it will be worth it. All I will need is an alarm to make me remember to look at it 😀

    Liked by 1 person

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google photo

You are commenting using your Google account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s

This site uses Akismet to reduce spam. Learn how your comment data is processed.