Activity Scheduling

Plan meaningful and enjoyable activities ahead of time to build structure, boost motivation, and lift your mood.

📅

Plan Ahead

Schedule activities before your week begins to make it far more likely you will follow through

⚖️

Balance Your Week

Mix pleasure and meaning activities with mastery and achievement tasks for a fuller sense of wellbeing

📊

Rate Your Experience

After each activity, rate your Pleasure (P) and Mastery (M) from 0–10 to track how they affect you

🌿

Lift Your Mood

Discover which activities help create structure, increase motivation, and improve how you feel

How to use this worksheet

Choose activities for the week. Include a balance of:

Pleasure / Meaning — things you enjoy or find rewarding
Mastery / Achievement — tasks or responsibilities that give a sense of progress

Write the activity into your schedule before the week begins.
After completing it, rate Pleasure (P) and Mastery (M) from 0–10.
At the end of the week, reflect on which activities helped lift your mood.

Pleasure / Meaning — things you enjoy

Mastery / Achievement — tasks that build progress

P & M ratings: 0 = none · 10 = maximum

Day	Morning	Afternoon	Evening

↓

✎

Weekly Reflection

At the end of the week, look back over your ratings. Which activities gave you the most pleasure or sense of achievement? Were there any surprises? What would you like to do more of next week?

Your reflection:

🌿 Remember: The goal is not a perfectly filled schedule. Even one or two planned activities can make a real difference. Start small, notice what helps, and build from there.