Planning Your Way Out Of Depression

Out of Depression

I’ll not say this is a simple task and that there is a perfect plan which works with a 100% success rate because there isn’t anything like that. Everybody is unique and experience depression and anxiety in a unique and different way.

An example could be doing exercise, some people have a physical condition (like back pain) that won’t let them gain all the benefits of doing regular light exercise. In some cases then, doing exercise it isn’t a good advice.

Keeping that in mind, there are certain universal guidelines everybody can follow that can be a benefit in fighting against depression and will help massively on winning and overcoming it.

Some time ago I wrote a post called Thrill of Victory Against Depression and it’s based on how our small success can help us on stopping depression and becoming happy and joyful in life.

In this post, I want to give you a plan to leverage from those small successes.

Get Your Way Out Of Depression By Following A Plan!!

This is practical stuff I want to share with you, you’ll need a pen and a paper.

Start by writing down all the things you need and want to accomplish on a daily and weekly basis.

It could be anything, like eating a healthy meal, a relaxing walk in the park, calling a friend, doing the dishes, laundry, etc, it doesn’t matter if it sounds too simple because we both know that nothing is that simple when you’re worn out.

Now, after writing everything on paper you should organize the list with the bare minimum of things to accomplish, and once you accomplished an item just ✔.

Daily Minimum Of Things To Do

  • Taking a shower
  • Eating a healthy meal
  • Brushing my teeth
  • 20 min of exercise
  • Making the bed
  • Doing homework/chores/errands (being responsible with others)

If you find something to be too difficult to accomplish on a daily basis then you can lower the bar to a more comfortable level. For instance, let’s say you are struggling a lot just getting out of bed at mornings, then you should start with that and when you get the habit of doing it every day, you can add something new to the list.

Weekly Minimum Of Things To Do

  • House cleaning
  • Laundry
  • Go to the Gym (3 times)
  • Getting in contact with friends (3 times)
  • Doing the dishes (3 times)
  • Reading 100 pages of X book

Basically, it’s the same principle but on a weekly basis, things you need to do but are too hard to accomplish for you doing it weekly multiple times, then do them less frequently, instead of going to the gym 3 times lower it to just 2 or 1 and then commit yourself and be accountable on doing it.


Using a similar to do list on a weekly and daily basis I was able to manage my life with great result. And I can say, doing this not only works for getting out of depression but for entrepreneurs who want to start something.

The point of planning and executing this minimum to do list is to build a real sense of accomplishment by ✔ all you can do in one day or week.

Usually, we know what we need to do, but just don’t do anyway it because it’s just too much… That’s why keeping the focus on doing things to the bare minimum, it’s healthier because you feel like you are getting to somewhere in your situation.

After just a month of using this method when you trace back everything you’ve accomplished in that time, you’ll start to feel a lot more in control of your depression and anxiety.

Just stay consistent with this practice and sooner than later you’ll reap its amazing rewards!

6 thoughts on “Planning Your Way Out Of Depression”

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