Personal Time Management Techniques for Depressed People

According to the World Health Organization, depression affects more than 120 million individuals worldwide, and by the year 2020 it is expected to be the second most common illness.

Since depression affects concentration and mood, many people who live with it often find it hard to get things accomplished, follow through with goals and manage their time effectively. However, by using the resources around you and having much patience, you should be able to cope effectively and use your time wisely to be more productive.

Setting Manageable Goals

• Write down your goals for the coming week or even the next day so that you'll be able to keep track of what you have accomplished. When setting your goals for the week, it's important to make sure that the goals are manageable and realistic.

  A good rule of thumb would be to make a list of all the tasks you want to accomplish and then scale back the goals you have set so they are more manageable. By doing this you will be certain not to disappoint yourself.

Steps to Achievement

• Write in a journal or chart the different ways you can achieve your goals. One way to do this is to block out specific periods of time throughout the day when you can focus on getting the task completed.

  For example, if you have an appointment set for 4:00 pm and it only takes 10 minutes to arrive there, block out 15 or 20 minutes just to make sure you have a time buffer to achieve the goal you've set. After you have completed a task, check off the goal on your list or give yourself some mental praise as a form of encouragement.

Down Time

• Down time and relaxation periods are important for everyone, especially those who are affected by depression and mental illness. Down time can consist of any period of the day or week where you focus on yourself and regaining mental strength and stamina.

  Many people choose to do this 30 minutes to an hour prior to bedtime. Leave enough time, however, so that you can reflect on the day's activities and be proud of what you accomplished. A couple other techniques that you can use during down time are progressive muscle relaxation and mindful meditation in order to help prepare yourself and get ready for the next day's or week's goals.