AS@W Antidepressant Skills at Work: Dealing with Mood Problems in the Workplace
Solving Problems Effectively
Step 5 Make an action plan

When you have picked the action you are going to try, it is important to plan how you are going to carry it out. Your plan of action should follow four rules:

  1. Manageable. Your plan needs to be realistic – so that even if you are experiencing low mood in the coming week (even if you feel a little worse), you could do it anyway. It’s better to accomplish a small goal than to fail at an ambitious one. Here’s a poor example: For my first time out, run 3 miles. Better example: Walk 10 blocks at lunch.
  2. Action-oriented. Make a plan for what you will do, not how you will feel while you are doing it. You have a certain amount of control over what you do, but you have less control over your emotions. Poor example: Spend a pleasant hour with my children. Better example: Spend one hour with my children.
  3. Specific. It should be very clear what you need to do. Poor example: Catch up on my work. Better example: Arrange two hours without interruptions to work on a big project.
  4. Time-limited. Your plan should take only a short time to carry out. Don’t plan to change your style forever. Poor example: Keep up good eating habits for the rest of my life. Better example: Eat breakfast at least three times each week for the next month.

What is your exact plan?








You may download the worksheets or the entire book for use on your computer or for printing out.