[seesaw]

Hi all,

I'm starting a new kind of check-in thread. One thing that has happened with me is that I have lost all motivation since losing my job without a set routine. And I thrive on routine. (For me it's also an attempt to break some of my OCD habits by setting different milestones each day.

The idea is that you introduce yourself, maybe post a goal - if you feel comfortable - then post what your routine will be for the next 28 days to try and create some good habits. They say if you can do something for a month then it becomes a habit. So let's create some good habits and fight the monotony of our depression.

I'll go first as an example:
My goal is to not sleep all day and actually start getting all the work done on my business that I keep saying I want to get done, and to work on training my dog for service dog work the way I've been wanting to.

So I'e built myself a daily schedule, in the holes, there could be appointments or other activities. Those open blocks are free time, but not for napping!

So here is my schedule (with specifics for today):
745am: wake up and take morning meds
8am: 30 minute walk with dogs
830am: quick breakfast and drive to SSA
9am-11am: SSA appointment
1130am-130pm: Freelance job work
1:30pm: 2 mile walk
2pm-3pm: Dog Training session
330pm: Pick up Stella
4:30pm to 7pm: Free time
7pm: Dog Park
11pm: take night meds
12am: bed time

I'm trying to break a couple of bad habits. One, for some reason I have to nap between every task I do. I know it's part of hte fatigue and exhaustion of depression, but I want to fight it by trying to move from task to task without that break. I might adjust it so the break is just, drinking a glass of water then moving to the next task. I found this problematic when I was working too.

So my goal is to get up and get dressed every day, and to accomplish tasks. My wake up time, exercise/walk times, and bedtimes will stay the same, and then daily I will fill in specific appointments or work periods.

I will check in throughout the day to update how I'm doing. It takes a lot of support to make something a habit.

Feel free to post your desired routine or your goals, and check in daily and we will keep you accountable. (Meaning we will ask you about your goals - but no judgment, it's all in care and support.)

Be my accountabiliabuddy!

[Sassandclass]

I love this I'll have to think deeply about a reply. I own my own business and so, although it's hard work, sometimes routine is lacking. I like the idea of setting a bit of a routine, but not a military type rigid one.

[Turtle_Rider]

Cool thread! Mine not too much:
- Drawing or writing for 1 hour
Goal: for skills and dreams
- Squats 15 times
Goal: for better body
- Do not have cellphone after 10PM (except urgent)
Goal: because it mess my sleep, I often have less sleep.

I'm not putting any time schedule as my schedule tend to changes.

[Mindful55]

I like this

Ok, my goal is gain my weight back.
I need to make a habit of eating 2 eggs in the morning
Small but necessary goal.

[seesaw]

Originally Posted by seesaw

Hi all,

I'm starting a new kind of check-in thread. One thing that has happened with me is that I have lost all motivation since losing my job without a set routine. And I thrive on routine. (For me it's also an attempt to break some of my OCD habits by setting different milestones each day.

The idea is that you introduce yourself, maybe post a goal - if you feel comfortable - then post what your routine will be for the next 28 days to try and create some good habits. They say if you can do something for a month then it becomes a habit. So let's create some good habits and fight the monotony of our depression.

I'll go first as an example:
My goal is to not sleep all day and actually start getting all the work done on my business that I keep saying I want to get done, and to work on training my dog for service dog work the way I've been wanting to.

So I'e built myself a daily schedule, in the holes, there could be appointments or other activities. Those open blocks are free time, but not for napping!

So here is my schedule (with specifics for today):
745am: wake up and take morning meds
8am: 30 minute walk with dogs
830am: quick breakfast and drive to SSA
9am-11am: SSA appointment
1130am-130pm: Freelance job work
1:30pm: 2 mile walk
2pm-3pm: Dog Training session
330pm: Pick up Stella
4:30pm to 7pm: Free time
7pm: Dog Park
11pm: take night meds
12am: bed time

I'm trying to break a couple of bad habits. One, for some reason I have to nap between every task I do. I know it's part of hte fatigue and exhaustion of depression, but I want to fight it by trying to move from task to task without that break. I might adjust it so the break is just, drinking a glass of water then moving to the next task. I found this problematic when I was working too.

So my goal is to get up and get dressed every day, and to accomplish tasks. My wake up time, exercise/walk times, and bedtimes will stay the same, and then daily I will fill in specific appointments or work periods.

I will check in throughout the day to update how I'm doing. It takes a lot of support to make something a habit.

Feel free to post your desired routine or your goals, and check in daily and we will keep you accountable. (Meaning we will ask you about your goals - but no judgment, it's all in care and support.)

Be my accountabiliabuddy!

So far I did get up actually earlier than planned. I had my breakfast. I walked the dogs. And I ran my errand to the Social Security Administration . Now I've got to go home. Walk the dogs again. Then get started on some work. I will get through this day productively. I demand it.

[particulates]

Yes. Set some goals. I will try and make it simple enough that I can do one thing regularly, preferable daily.
I love to walk in the forest, so I will try and do so every day. I used to do this a lot, but I have gotten apathetic lately.
My dogs will love you for this seesaw, and they may regain respect some day for me too. My past experience with a daily walk is that this simple effort will help lift the clouds of depression.

[seesaw]

Great goals everyone! Yes, not everyone's goals have to be detailed or even have more than one goal. This is about creating a habit by repeating something for a month. For me, it's repeating a certain self-imposed schedule so that I don't sleep all day. And also, I have this OCD thing about have to nap after every task, so I'm trying to break that too.

I'm home now from my errands and having a snack. Then I'm going to get to work on my freelance gig. I just gotta stick to the schedule...although I'm feeling the need for more caffeine since I only slept 5 hours.

Good work so far everyone. Remember to check in later today or tomorrow and let us know how you're doing!

Seesaw

[seesaw]

Originally Posted by Turtle_Rider

Cool thread! Mine not too much:
- Drawing or writing for 1 hour
Goal: for skills and dreams
- Squats 15 times
Goal: for better body
- Do not have cellphone after 10PM (except urgent)
Goal: because it mess my sleep, I often have less sleep.

I'm not putting any time schedule as my schedule tend to changes.

Those are great goals. Remember this is about setting up a positive habit. So you want it to be something you will commit to for 28-30 days. I think you have set very reasonable habit goals. For me, it's the sticking to a schedule that's important.

Keep posting, and let us know how it goes! Have you done any of your habit building tasks yet today?

[seesaw]

Originally Posted by Mindful55

I like this

Ok, my goal is gain my weight back.
I need to make a habit of eating 2 eggs in the morning
Small but necessary goal.

This is a really great, achievable goal! 2 eggs in the morning!

So...did you have those 2 eggs yet, Mindful?



Seesaw

[seesaw]

Originally Posted by particulates

Yes. Set some goals. I will try and make it simple enough that I can do one thing regularly, preferable daily.
I love to walk in the forest, so I will try and do so every day. I used to do this a lot, but I have gotten apathetic lately.
My dogs will love you for this seesaw, and they may regain respect some day for me too. My past experience with a daily walk is that this simple effort will help lift the clouds of depression.

Particulates, you are so right! A walk can really make you feel so much better. For me, it only works if I'm listening to music. If I walk with only the thoughts in my head, I start to obsess about things and get very upset.

So...did you get your walk in yet today? If not, that's okay, the day is still young.

Seesaw

[ptangptang]

Good idea for a thread to motivate people. I don't think people realise how much habit and routine affect our life esp if we have depression/lack of motivation.get into good habits and life improves , bad habits (inactivity, ruminating, negative thoughts etc) and things can only get worse.
Since Jan I've been going to the sports centre pretty much 6 days a week to lose some weight , get fit and tone up but also to establish a structure to my life which was pretty unstructured.
so a typical day might be:
7.00 get up, breakfast,green tea, check out days tv to record, watch a bit of tv
till 9.30 walk to sports centre ( about 2.2 miles)
I do various classes and also go in the gym and the pool
till 2ish, walk home ( maybe 2.5 miles) going round shops on way back have a chat with people I know in various shops , carry a bit of shopping home, get home 4 or 5 then food, tv, computer till about 11.00 bed.
Sunday free but I catch up with household chores unless I go out for the day.
It's important to get into a sleep routine and 11/7 suits me.
My goals? Carry on with the exercise, lose the tummy, build a bit more muscle. Also to start making inroads into tidying the house and start decorating.

[seesaw]

Originally Posted by ptangptang

Good idea for a thread to motivate people. I don't think people realise how much habit and routine affect our life esp if we have depression/lack of motivation.get into good habits and life improves , bad habits (inactivity, ruminating, negative thoughts etc) and things can only get worse.
Since Jan I've been going to the sports centre pretty much 6 days a week to lose some weight , get fit and tone up but also to establish a structure to my life which was pretty unstructured.
so a typical day might be:
7.00 get up, breakfast,green tea, check out days tv to record, watch a bit of tv
till 9.30 walk to sports centre ( about 2.2 miles)
I do various classes and also go in the gym and the pool
till 2ish, walk home ( maybe 2.5 miles) going round shops on way back have a chat with people I know in various shops , carry a bit of shopping home, get home 4 or 5 then food, tv, computer till about 11.00 bed.
Sunday free but I catch up with household chores unless I go out for the day.
It's important to get into a sleep routine and 11/7 suits me.
My goals? Carry on with the exercise, lose the tummy, build a bit more muscle. Also to start making inroads into tidying the house and start decorating.

Wow, that's an impressive routine!

Well, I got thrown my first curve ball today. I was going to start working on my freelance project, but realized I don't have a contract in place. So I had to send a contract proposal, and I'm waiting on that before I start working. I'm going to do two things instead. I'm going to get a head start on my afternoon walk, plus I'm going to get some new job applications out. So I'll still be getting work done.

Seesaw

[952p65823]

This is great! I have to think about what I want to report on.

[seesaw]

Well, I cheated and took a little nap. It's hard not to when I get so little sleep, and it was during my scheduled free time. I still have to do my training session with the dog.

[952p65823]

OK, this is definitely a "first world" goal, but here it is:

Do not use Uber Eats.

Not only is it expensive, but I'm also using it to transport unhealthy food to my house! Geez.

Today is a wash, but there's always tomorrow.

[seesaw]

Originally Posted by 952p65823

OK, this is definitely a "first world" goal, but here it is:

Do not use Uber Eats.

Not only is it expensive, but I'm also using it to transport unhealthy food to my house! Geez.

Today is a wash, but there's always tomorrow.

You can do it!

[seesaw]

So how did we all do today?

I did pretty good on my routine, although I need to do my evening walk to finish things up, but I'm going to wait just a little while longer for it to cool down some more. The humidity here is awful.

Don't forget to check in and let us know how you did!

Tomorrow my goal is to stick to the routine again:

8am wake up, breakfast, 30 minute walk
I'm going to clean in the morning
Allow myself an afternoon nap since it's a Saturday
Then lunch and my afternoon walk
Then I think I will do some stretching and work out
Work on my art work in the afternoon
Dogs at the dog park in the evening

The goal is 3 walks during the day, work on my artwork, do an hour of chores, and 3 healthy meals.

Seesaw

[Turtle_Rider]

Yesterday, I've done good in squat and cellphone. Done the writing for half-hour at work since my bosses did not come , and another half hour for drawing at home.

Today and tomorrow goals are same, only doubled up since it's weekend and I don't plan to o anywhere.

[seesaw]

Originally Posted by Turtle_Rider

Yesterday, I've done good in squat and cellphone. Done the writing for half-hour at work since my bosses did not come , and another half hour for drawing at home.

Today and tomorrow goals are same, only doubled up since it's weekend and I don't plan to o anywhere.

Yay! Don't push too hard. Remember we're building good habits here. Don't want to make them too hard.

[ptangptang]

Originally Posted by seesaw

So how did we all do today?

I did pretty good on my routine, although I need to do my evening walk to finish things up, but I'm going to wait just a little while longer for it to cool down some more. The humidity here is awful.

Don't forget to check in and let us know how you did!

Tomorrow my goal is to stick to the routine again:

8am wake up, breakfast, 30 minute walk
I'm going to clean in the morning
Allow myself an afternoon nap since it's a Saturday
Then lunch and my afternoon walk
Then I think I will do some stretching and work out
Work on my art work in the afternoon
Dogs at the dog park in the evening

The goal is 3 walks during the day, work on my artwork, do an hour of chores, and 3 healthy meals.

Seesaw

Hope you stick/stuck to your plan. I never know what time it is in the US. In the uk it's nearly 7 sat morning. Going to sports centre later . Got a body balance class. It's a mixture of tai chi, yoga and pilates. I really like it. Then may go in the gym. When I get home I must tidy up the place and put the vacuum round. If I don't, feel free to 'kick my ***'. Or arse as we say in the UK

At present I am suffering from severe depression with panic attacks and social anxiety disorder. I stay in bed almost more than 13hrs every day. I find it difficult to do housework or go out of the house to the grocers or to shopping. Even taking a shower seems tough at times. I take meds and have been advised to be patient and endure this dark phase for it will eventually pass and the feeling of well-being return.

So I cannot aim to be as active as the rest of you. But I can plan not to sleep for more than 9hrs at night. I generally fall asleep by 12.30am, so I can plan to get up by 9:30am every morn.
I can plan to force myself out of the house at least 2times every week.
Also I have been avoiding cleaning my room. I can force myself to clean at least a little bit every day. Maybe keep half an hour for cleaning my room every day.
And I think I ought to increase my work out time. Looks like you all exercise a lot and that may have helped you to beat your depression.
Currently I try to do 15mins of aerobics and breathing exercises and walk for 30mins every day. I can increase it to 15mins + 15mins of aerobics and breathing exercises and 20mins + 20mins of walking every day.

I will try to achieve this in the next 3weeks. Hope I'll get your support in this.

Originally Posted by seesaw

Well, I cheated and took a little nap. It's hard not to when I get so little sleep, and it was during my scheduled free time. I still have to do my training session with the dog.

Seesaw--

Those little naps (15-20 minutes is optimal) are really good for you:

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Do you think you could be needing these naps because you were recently pushing yourself to hard?

Here is my ideal (happens more than 70% of the time) schedule when I am not working (though lately, I have been working about 3 days a week):

3:00 AM Wakeup, take medication (bupropion) and coffee. Check email/ PC messages/ fb/ do desk tasks (mail/bills)/ post on PC. I recently starting writing a memoir (don't know if I will ever publish it). So my new goal is to spend only 40 minutes a day on PC and at least an hour a day working on this.

6:00-7:00 Start breakfast -- usually an omelet, occassionally salmon patties or chili rellenos.

7:00 - 8:00 Begin household chores. New goal is not to any spend time at PC after 6 AM -- Sometimes I waste to much time reading posting on PC!

8:45 Call my son.

10:00 -11:00 AM 4.5 mile walk with H -- sometimes we do errands instead. When we do this we walk in the afternoon.

Noon Bath after walk

1:00 Lunch

2:00 Complete household chores when needed/ work on a project (current projects are scrapbooking and shredding/getting rid of unneeded files.

5:00 Dinner (when we walk in the afternoon it is pushed back to 6:00 PM)

6:00 Television with H/ reading

8:00 - 9:00 Bedtime (anti-anxiety meds as needed depending on anxiety and upon whether I am working; for example, when I had to work from 4:30 - 11:30 PM -- I took it so I could sleep to 6:00 AM on that day; for work assignments occurring between 8:00 AM and 4:00 PM -- no meds unless I am anxious/ unable to sleep at 9:00 PM -- I am a more productive writing when I can function without antianxiety medications but need the rest they give me when I work)

The only new habit here is consistently working on my memoir when I am not working. Easy to do if I do not waste to much time on the internet. Of course, I work whenever I can. I need money to help my son and my husband does not have a job (we primarily live on my disability) so money is tight....

[Sunflower123]

This is a great thread. I have routines built for each day of the week but put too much activity in them and get overwhelmed and don't do it at all. This has inspired me to come up with something more realistic. Sending big hugs.

[952p65823]

OK, I ate some of the unhealthy stuff from Uber Eats, but I haven't ordered anything so far today!

I'm back in budget mode after a period of "spend a little extra if that's what it takes to get through this rough career patch." Since I am essentially a vegetarian, this basically means rice and beans...grrr. I ought to be thankful I can afford to feed myself! Geez.

[952p65823]

I also need to find an appropriate exercise habit to start. I am in a physically demanding work mode right now--walking around a hospital all day--but a certain amount of structured exercise would do me good. The obvious answer is 10 minutes of intervals on my exercise bike--one minute of balls to the wall effort, one minute of recovery--but that is REALLY hard to commit to. Stay tuned.