Activity and Energy Planner

How to use it

1. Choose one or two activities that feel possible, meaningful, necessary, restful, or connecting.
2. Estimate the effort or support each may require without judging yourself.
3. Place the activities on the planner with room to adjust, shorten, or cancel.
4. Afterward, notice what happened and what you might change next time.

Reflection prompts

• What made an activity more or less possible?
• Did anything affect energy, pleasure, connection, or sense of capability?
• What support or clinical follow-up may be important?

Facilitator guidance

Use collaboratively and cautiously when low mood, depression, exhaustion, disability, or major stress is present. Avoid productivity framing and assess safety through appropriate clinical processes rather than this worksheet.

Adaptations & accessibility

• Plan rest, care tasks, and asking for help as valid activities.
• Use an energy budget or flexible time window instead of a fixed schedule.
• Complete verbally or with a support person when initiation or writing is difficult.

Review considerations

Enhanced licensed-clinician review for depression and safety context required; this tool is not a risk assessment or substitute for clinical evaluation.