Functional Activities
How to Use This Worksheet
When life feels stressful or overwhelming, it’s common to stop doing activities that give us balance and energy. This worksheet is here to help you notice what you’re already doing, what you might want to do more of, and where you could add small steps to feel better.
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The activities are grouped into five areas of life. A healthy balance across these areas can improve mood, energy, and confidence.
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Step 1: Look at the Five Categories
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Household Maintenance – keeping your living space in order (e.g., cooking, cleaning, laundry).
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Social Relationships – spending time with friends or family, connecting with others.
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Self-Care – looking after your health, hygiene, and well-being.
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Recreational and Community Activities – fun, relaxing, or meaningful things you do in your free time.
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Vocational (Work, School, Volunteering) – being productive, learning, or contributing.
Step 2: Notice What You’re Already Doing
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Circle or check off activities you already do regularly.
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This shows your strengths and what’s working well for you.
Step 3: Spot Gaps or Missed Areas
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Are there categories with fewer checkmarks?
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For example, maybe you’re doing well at work but not spending much time on self-care or social activities.
Step 4: Choose 1–2 Small Goals
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Pick one or two activities from the list (or add your own) that you’d like to try this week.
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Keep it small and realistic — even simple steps matter.
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Example: Instead of “clean the whole house,” try “wash the dishes” or “take out the garbage.”
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Step 5: Reflect on How It Feels
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After trying an activity, notice how you felt before and after.
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Many people find that even a little action helps lift their mood, energy, or sense of accomplishment.