Dr JC Coetzee Clinical Psychologist in Ponsonby & Parnell, Auckland Book Sessions

Enhancing Wellbeing Through Activity Scheduling 

Clinical Psychologist, Auckland, Ponsonby & Parnell

Activity scheduling, a fundamental component of Cognitive Behavioural Therapy (CBT) known as behaviour activation, is proving to be a powerful tool in the treatment of mood and anxiety disorders. This therapeutic approach acknowledges the intricate connection between thoughts, behaviours, and emotions, providing individuals with a structured framework to enhance their well-being.

Understanding Behaviour Activation

CBT's behaviour activation component is rooted in the principle that engaging in meaningful and rewarding activities can positively influence one's mood and alleviate symptoms of anxiety or depression. Through structured activity scheduling, individuals can regain a sense of control over their lives.

Key Components of Activity Scheduling

  1. Identifying Pleasurable Activities: Clients work with therapists to identify activities that bring them joy, satisfaction, or a sense of accomplishment. These can range from simple daily tasks to more significant endeavors.

  2. Setting Realistic Goals: Goals are established collaboratively, ensuring they are achievable and aligned with the individual's current capabilities. This step promotes a sense of accomplishment and boosts self-esteem.

  3. Creating a Schedule: Clients develop a daily or weekly schedule that incorporates the identified activities and goals. This structured plan helps establish routines, providing a stabilizing effect on mood and anxiety levels.

  4. Monitoring and Reflection: Clients keep a record of their scheduled activities, noting any changes in mood or anxiety levels. This reflection allows for ongoing adjustments to the activity schedule, tailoring it to the individual's evolving needs.

Benefits of Activity Scheduling in CBT:

  1. Restoration of Routine: Establishing a routine through activity scheduling helps individuals regain a sense of structure and predictability, which can be particularly beneficial for those struggling with mood and anxiety disorders.

  2. Increased Motivation: Achieving small, realistic goals provides a sense of accomplishment, fostering increased motivation to tackle more significant challenges. This positive reinforcement is integral to breaking the cycle of negative thought patterns.

  3. Enhanced Mood Regulation: Engaging in pleasurable activities triggers the release of neurotransmitters associated with positive emotions, contributing to improved mood regulation.

  4. Behavioural Activation vs. Avoidance: Activity scheduling encourages individuals to confront situations they might typically avoid due to anxiety or low mood. This gradual exposure aids in desensitisation and empowers individuals to face their fears.

Things to include in your schedule. 

Consider the following activities when you compile your daily schedule:

Self-Care Rituals

Prioritize activities that contribute to your well-being, such as morning routines, skincare, or meditation. These practices set a positive tone for the day.

Physical Exercise

Incorporate regular exercise, whether it's a brisk walk, yoga, or a workout routine. Physical activity has numerous benefits for both your physical and mental health.

Work or Study Commitments

Allocate specific time blocks for work-related tasks or academic responsibilities. Structuring your day around these commitments enhances productivity.

Social Interactions

Include time for socializing with friends, family, or colleagues. Meaningful connections contribute to emotional well-being and provide valuable support.

Hobbies and Interests

Schedule activities that bring you joy, whether it's reading, painting, gardening, or any other hobbies you're passionate about.


Ensure you allocate time for regular and nutritious meals. Eating mindfully contributes to overall health and energy levels.

Rest and Relaxation

Dedicate time for relaxation, whether it's a short break, a nap, or leisure activities. Balancing activity with moments of rest is essential for maintaining equilibrium.

Goal-Related Tasks

Break down larger goals into manageable tasks and allocate time for working toward them. Achieving small milestones contributes to a sense of accomplishment.

Learning and Growth

Set aside time for personal or professional development. This could involve reading, online courses, or engaging in activities that foster continuous learning.

Creative Outlets

If you have creative interests, schedule time for artistic expressions like writing, drawing, or playing a musical instrument. Creative outlets can be therapeutic and fulfilling.

Reflection Time

Allow moments for self-reflection, journaling, or mindfulness exercises. This promotes self-awareness and emotional regulation.

Unwind Before Bed

Establish a calming evening routine to signal the end of the day. This may include activities like reading, gentle stretching, or relaxation exercises to prepare for a restful night's sleep.

Remember, personalizing your schedule based on your preferences and needs is key to creating a balanced and fulfilling daily routine. Feel free to experiment with different activities and time allocations until you find a schedule that resonates with you.

Activity scheduling, as part of CBT's behaviour activation, offers a practical and evidence-based approach to managing mood and anxiety disorders. By reintroducing pleasurable and rewarding activities into daily life, individuals can experience a profound shift in their emotional wellbeing, ultimately reclaiming control over their lives. Collaborative efforts between therapists and clients in tailoring activity schedules make this intervention a valuable tool for promoting mental health and resilience.