A simple weekly activity timetable helps make day-to-day routines easier to see, plan and review. It is suited to adults or older teenagers working on depression, low mood, behavioural activation, activity monitoring or therapy homework, with space to map activities across the full week from morning through late evening.
This Weekly Activity Schedule Depression Worksheet PDF is a printable planning sheet for recording how time is spent across a full week. It can be used to plan ahead, note what actually happened, or compare intended activities with completed activities. Each day is set out from Monday to Sunday, with hourly blocks from morning into late evening and space to add the week beginning date.
Use the timetable to add appointments, work or study, meals, rest, exercise, chores, social contact, hobbies, screen time, self-care tasks and enjoyable activities. The clear grid can support activity monitoring, behavioural activation homework, counselling sessions, wellbeing check-ins or personal reflection. It may also help users spot gaps, repeated routines, busy periods and times where small, manageable activities could be planned.
The worksheet is suitable for adults and older teenagers, as well as counsellors, therapists, mental health practitioners, support workers, tutors or family members who are helping someone organise a weekly routine. It is intentionally blank, so it can be adapted for different needs, whether used as a classroom wellbeing activity, a therapy handout, a home learning task, or a simple weekly planner.
Download, print and complete the sheet by hand, or keep copies for weekly review. Used consistently, it provides a straightforward way to discuss routines, plan balanced days and track changes without needing a complex template.
