How can writing down goals help me avoid a depression relapse?

One way to remind yourself to stay on track with your recovery goals is to write down your personal goals and post them where you’ll see them every day. Use places like your bathroom mirror, your refrigerator door or somewhere near your computer screen at work. Once you’ve found some techniques that work to alleviate your depression, write a list of your new habits and set goals for how often you want to do them.

For example, if you find that taking your medications regularly, seeing a therapist once a week, staying socially active and exercising regularly all makes you feel better, you might write a list that looks like this: 1) Take my medications every day, as prescribed. 2) See my therapist once a week. If I have to cancel, reschedule immediately.

3) Plan to go out with friends or to a group event twice a week (plan this each Monday during my scheduling session). 4) Hike or walk at least two hours each weekend and bike for at least an hour, three days a week, after work. Then post the list, or even multiple copies of it, where you’ll see it every day.

If you’re working with a support person, you might also give that person a copy and ask him or her to question you regularly about how meeting your weekly goals is going.

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