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, the results are below…

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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.

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And weekly goals spread, definitely lacking in artistic design!

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Comments

7 comments on “BuJo goals and behavioural activation”
  1. I love this post! Your self – care tips are great!

    Liked by 1 person

    1. Karen says:

      Ah thank you, it’s so important to look after yourself. Something I have historically put at the bottom of the pile, but now understand it takes priority. 🙂

      Liked by 1 person

  2. ashleyleia says:

    It looks great – pretty and functional all at the same time 🙂 I find that even something as simple as using different coloured pens makes a big difference.

    Liked by 1 person

    1. Karen says:

      Very much a fan of glitter gel pens!

      Liked by 1 person

  3. Squashy Moss says:

    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

    1. Karen says:

      Thanks for letting me know, it works ok when I test it.
      Agree, you have to remember to check what you’re supposed to be doing! (Preferably before bedtime!!!)
      Here’s the link to the website, the BA pdf is “Get Active, Feel Good”
      http://cedar.exeter.ac.uk/iapt/iaptworkbooksandresources/

      Like

      1. Squashy Moss says:

        Thank you it works fine now 😁I agree will check before bedtime

        Liked by 1 person

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