AS@W
AS@W Antidepressant Skills Workbook: Heling You Deal With Depression
Reactivating your life
Step 5 Review your goals

After two weeks of doing these goals, review the situation.

  • Do you want to increase the goals slightly or keep doing them at the same level until it feels pretty comfortable? It’s your choice.
  • This is a good time to add another goal. Pick one from another area. For example, if you had Self-Care and Personally Rewarding Activities goals before, choose one from Involvement with Family & Friends or from Small Duties.

New Activity:

 

Activity How Often? When Exactly?

 

 

 

 

 

 

 

 

 

 

 

 

Write the new goal into your schedule along with the 2 continuing goals. Remember, check off the activity goal as you do it and praise yourself for completing it.

After two weeks of doing these goals, review the situation again. Are there any goals that were not getting done? What got in the way? Do you need to reduce or change the goal?

Keep going! Continue to set your ongoing goals, and consider adding additional goals as your energy permits. If you complete a task (for example, if you have now finished gathering information about recreational activities in your community), then move on to a new goal. Keep using the procedure:

  • Set your 3 goals.
  • Write them in your schedule.
  • Check off each goal as you do it.
  • Praise yourself each time.
  • Review the goals every two weeks to decide if they need modification and whether you are ready to add a new goal.

Eventually, you’ll be working on 3-4 goals at a time or maybe more. Don’t get carried away, though: having too many goals can get overwhelming.