Coping Skills, Positives

Structure! Today’s Accomplishments and Tomorrow’s Goals

This is a thing that helps me to add some structure to my days and life when I’m lost and kinda depressed.

I’ve been using these Today’s Accomplishments / Tomorrow’s Goals sheets recently, and they’ve been helpful. I recently moved out of my college dorm and am back at home with my family. Online classes haven’t started yet, so I don’t have much to do, and I can’t go anywhere or see people. So, filling out these sheets at the end of the day has been helping me to stay focused and do things. Doing things makes me feel better. Waking up to a plan for the day makes me want to get out of bed.

 

Today Tomorrow checklist
Today’s Accomplishments Tomorrow’s Goals

 

On the left side, I write what I accomplished that day! It’s often “little” things and big things: ate breakfast, called my friend, took a shower, emailed my doctor, unpacked my clothes. If something was especially hard, like getting out of bed or eating a meal, I’ll make sure to write that down and give myself credit for it, too. 🙂

Then I can also write some good things about the day at the bottom! “I’m grateful for my friend calling me, I’m proud of figuring out how to do therapy over Zoom, I saw beauty in the sunset, I am responsible, prepared, and caring.”

On the right side, I write out what things I want to do the next day. Unpack the rest of my clothes, take vitamins, eat 3 good meals, go for a walk, do yoga, start homework for x class, plant pole beans, etc.

Then I say what, among those things, is my priority (e.g. unpacking and eating 3 good meals) and how these expectations look (are they reasonable? a stretch? do-able?). These steps are especially useful when I have lots of things to do and it’s just not possible to do it all. In that case, I can state what my priority is and plan which things I won’t do in advance, instead of realizing at the last minute that I can’t do everything and panicking.

I also write something that will be true no matter what happens (e.g. I’m at home). This gives me at least one thing to count on when I’m not sure what else I can rely on. And then I write what I’m looking forward to! 🙂 If I’m not looking forward to anything, then I try to go back and add something good to my to-do list. 🙂

I’ve been using these off and on since middle school (!) as I’ve needed them. I’ve improved them over the years, adding the positive parts to fill in at the bottoms. I find that they are good at getting me back on track.

If you are also cooped up in one place, out of school or a job, feeling unmotivated or depressed, or in many other situations, maybe this could help add structure and positive things! 🙂

You can open the pdf file here. I print them out double-sided and cut them up so that I can get four accomplishments/goals out of one piece of paper. (Today I am proud of figuring out how to add a pdf to wordpress haha because that’s something that I’ve been meaning to learn how to do for a while!)

Wishing everyone the best ❤

7 thoughts on “Structure! Today’s Accomplishments and Tomorrow’s Goals”

  1. Is it warm enough to plant brands where you are, or are you starting them indoors? Here, it’s rainy today with some snow forecast and tomorrow is below freezing all day. Older Child and we will go birdwatching tomorrow when it’s ccccooolllddd 🥶.

    Great job on the pdf. We will see if goals can work for us. Accomplishments seem an easier way to stay for us. Thanks

    Liked by 1 person

    1. Both indoors and outdoors! I planted a pot indoors, and my mom and sister planted some outside!

      Snow?! Sounds chiiilllyyyy! Birdwatching sounds fun! Is it better in the cold?

      Thank you haha 🙂 I bet writing down or thinking about accomplishments could feel good — whatever works for you! 🙂

      Liked by 1 person

  2. Birdwatching in the cold is not better. It is different for sure: there are fewer birds; the birds we see are easier to appreciate! There may be fewer people looking.

    Older Child and we drove to rural, less-populated lands and hiked and breathed and used our senses in the Now time 💕

    Planting outdoors!! Wow!! Grow tall, Beans 🤞🏻

    Liked by 1 person

    1. That sounds beautiful for all the senses! 🙂 I love breathing in the fresh air.

      Haha thank you! 🙂 My indoor beans have sprouted and are about a foot tall already! :O They’ve grown really fast. I’m not sure how the outdoor ones are doing.

      Liked by 1 person

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