A Practical Evidence-Based Self-Help Program for COVID-19-Related Worry and Anxiety

Session Six: On Activity

Prepared by Nicole Carter, MSW, RSW
Please do not copy or distribute this material without permission.

Staying Active

We all know that exercise is healthy for our physical body, and it can have a positive impact on our psychological health as well. Doing any exercise that gets your heart rate up can release endorphins (hormones that activate positive emotions), boost your self-esteem, strengthen your immune system, reduce worry and anxiety, improve sleep and mood, and give your mind a break from COVID-19-related worry. Many local gyms are offering online workout options like barre, crossfit, yoga, and zumba, that are free to join through Zoom, Instagram live, or other online interfaces. There are many at-home workout plans through free apps such as Nike Training Club, as well. For more motivation and accountability, consider making your exercise goals with a friend or roommate, and join each other in the workout virtually.

How Covid-19 can be a Motivation Thief

The new setup of daily life that many of us are experiencing can make us particularly vulnerable to amotivation (the feeling of being unmotivated) and therefore, inactivity or procrastination. Engaging in less activities that we find interesting and/or pleasurable can lead to more sadness, less motivation, and anhedonia (a lack of interest or pleasure in things we typically find interesting or pleasurable). So how can we better understand the meaning behind our amotivation?

Creating a Daily Schedule

With COVID-19 wreaking havoc on our typical daily schedules, it can leave us feeling confused, non-masterful, inactive, and unmotivated. Consider creating a weekly schedule for yourself, differentiating the ‘work’ week from the weekend in a way that feels meaningful to you. Below is an example schedule, using some of the ideas from this session’s COVID-19-friendly pleasurable activities. Keep in mind, rigid schedules like the one below might not work for everyone, especially during these times, and that’s okay. By engaging in a variety of activities throughout the day that we enjoy and that give us a sense of accomplishment, we can hopefully improve our motivation and overall mood.

Self-help Exercises

  1. Consider developing a new schedule for yourself, similar to what you would follow at work or school. Having disruptions in our daily routine and a subsequent lack of structure can increase our vulnerability to distress and low mood.

  2. Consider choosing valuable, pleasurable and/or masterful activities and/or activities that overcome avoidance to engage in each day, as set out in your hourly activity schedule from this session. Take note of your mood before and after the activity’s completion.

  3. Consider developing a SMART goal in order to stay active and stay accountable to yourself.

  4. Consider how the different parts of the motivation equation are impacting your unique motivation levels, and consider ways you could shift each one to set yourself up for more success.

  5. Preserve your connections with friends, family, and other loved ones by scheduling online meetings together, such as online workouts, online dinner parties, online movie dates, or another idea from the list above.

The Motivation Equation

Motivation can be defined as how energized you feel to engage in something. There are several things that can influence how motivated we feel, as explained by the motivation equation below: expectancy, value, impulsivity, and delay.

The motivation equation can suggest the following trends:

  • EXPECTANCY: When we are more certain that we will receive success or rewards for our efforts, our motivation increases. Given the uncertainty of COVID-19, many of us might not be certain about the end result of a given task or even our jobs. This might lead to less motivation to stay engaged, given that our expectancy to receive rewards is weak.

  • VALUE: When we are engaging in something that we value or enjoy, and if we will enjoy the reward of completion of the task, the more motivated we will feel. Many of us might not enjoy working from home, or not having much activity to engage in, making our motivation to do things lower.

  • DELAY: When we expect to get a quicker reward, we tend to feel more motivated. If I were to offer you $20 today, or $30 in two months, chances are most of you would prefer to get $20 today. Given the uncertain timeline that COVID-19 brings, it can reduce our motivation not knowing when things might bring us reward again.

  • IMPULSIVITY: Those of us who struggle with impulsivity might also have a tendency to discount future rewards and seek more immediate pleasure or reward. Because COVID-19 has provided more time and less distraction than we’re used to having, this can create more opportunity to engage in things that feel good now, rather than wait for future rewards.

Generating Goals “SMARTLY”

To help yourself stay focused and accountable, consider using the acronym SMART to increase your chances of goal attainment. Make sure your activity goals are specific (what specifically is my goal?), measurable (how will I know when I’ve reached my goal?), attainable (is my goal reasonable and would I succeed in it 8 or 9 times out of 10?), relevant (is this goal personally meaningful in some way?), and time-based (the ‘when’ and ‘how long’ of the goal).

When is the last time you can remember having to get this creative in order to fill your time? It can be quite easy to slip into inactivity and amotivation when we’re forced to stay home - scrolling Instagram, Twitter, the news, getting sucked into a new TV series - sound familiar?

Covid-19-Friendly Pleasurable Activities

  • Print brain teasers or inspirational quotes to post on your door or in your window for those passing by to enjoy

  • Grow a new flowering tree branch in your home using a vase with warm water (and rooting hormone if you have it)

  • Attend or host an online trivia night using Zoom’s free screen sharing function and Kahoot

  • Spend time in nature

  • Spend time watching the clouds drift by

  • Sign up for an online debate

  • Manicure your hands or nails

  • Go ice skating/rollerblading

  • Schedule a day with nothing to do purposefully

  • Give positive feedback about something (e.g. writing a letter or email about good service you received somewhere, tell someone you appreciate them, bake something for a grandparent, comment something kind on someone’s post)

  • Hang a bird-feeder or leave birdseed out for birds and squirrels

  • Initiate an online hangout with friends or family

  • Make jams or preserves with local fruit

  • Order something new in for dinner

  • Buy someone a gift online and send it to their home

  • Have a political discussion with someone

  • Repair something around the house or apartment

  • Wash your car or someone else’s

  • Start a new show

  • Watch motivational videos on YouTube

  • Send a loved one a card or letter in the mail

  • Bake something to share with others (e.g. family, neighbours, friends, work colleagues, a local retirement facility)

  • Have a video call with someone who lives far away

  • Organize your wardrobe

  • Play a musical instrument or sign up for online lessons

  • Light a scented candle, oils or incense

  • Exercise in a way that feels good to you

  • Put up a framed picture or artwork in your room

  • Schedule on online dinner party with friends

  • Offer to plan or host a friend’s future birthday

  • Ride a bike

  • Taste a new wine

  • Visit the zoo or planetarium online

  • Birdwatch

  • Do something spontaneous

  • Go on a picnic to a destination that does not have others present

  • Order or make your favourite warm drink

  • Fantasize about the future in a positive way

  • Laugh by watching a comedy video or show

  • Play tennis or badminton

  • Clear your email inbox

  • Plant a vegetable garden

  • Generate a plan to get out of debt/paying debts if you’re in debt

  • Organize your camera roll

  • Upcycle old items

  • Practice a musical instrument

  • Buy a new clothing item

  • Plan a trip to a speedway

  • Listen to an audiobook

  • Start a gratitude journal with things you’re grateful for

  • Teach a special skill to someone else online (e.g. knitting, woodworking, painting, language)

  • Participate in a peaceful protest that you support

  • Initiate a movie date online with a friend

  • Skip/jumprope

  • Talk to an older relative and ask them questions about their life

  • Make your bed with freshly laundered sheets

  • Whittle wood

  • Learn calligraphy

  • Have a daytime nap

  • Go for a drive (if you have access to a car)

  • Donate blood

  • Create a calm meditative space in your home

  • Teach your pet a new trick

  • Take an online photography class

  • Offer to walk the pet of someone with mobility concerns

  • Contact the SPCA to look into volunteer options for after the pandemic (affection programs or dog-walking)

  • Create a schedule for yourself

  • Research a topic of interest

  • Write an opinion piece for a local newspaper

  • Start a blog based on one of your favourite hobbies

  • Plan a trip to the beach when all of this is over

  • Redecorate your room

  • Volunteer for a cause you support online

  • Purchase or pick a fresh plant, succulent, or flowers for your house or room

  • Open the curtains and blinds to let light in

  • Do a jigsaw puzzle

  • Donate old clothes or items to charity

  • Lay in the sun

  • Learn a magic trick

  • Listen to a podcast or radio show

  • Take a walk with an intention to notice the architecture of buildings

  • Engage in a DIY project or other arts/crafts

  • Sign up for a ghost tour

  • Sketch, paint

  • Yardwork

  • Plan a future horseback riding activity

  • Organize your dishes

  • Sit outside and listen to birds sing

  • Look up future public lectures/workshops at your local university to attend when this is all over

  • Research or plan a trip to to national parks

  • Plan a camping trip with friends for when this is all over

  • Play cards

  • Re-watch a favourite movie

  • Create front planters at your front door

  • Play volleyball

  • Ride your bike on the trails

  • Find a babbling brook to visit

  • Journal beside a river

  • Enter a competition

  • Do crossword puzzles

  • Cuddle a pet

  • Learn how to cook a special meal you haven’t cooked before

  • Soak in the bathtub for at least 20 minutes

  • Do an at-home facial

  • Put extra effort in to your appearance for the day

  • Do a favour for someone

  • Build a bird house

  • Look at pictures of beautiful scenery

  • Listen to new music

  • Learn a new language

  • Taking a free online class

  • Buy new good smelling shampoo/conditioner

  • Sing out loud

  • Flip through old photo albums

  • Go sailing

  • Stretch muscles and enhancing flexibility

  • Play soccer

  • Plan a visit to a local botanical garden when this is over

  • Watch live comedy online

  • Play frisbee

  • Play chess online

  • Jump on a trampoline

  • Go fishing

  • Doodle

  • Put a vase of fresh flowers in your house

  • Sing karaoke online with friends

  • Cook fresh meals and freeze the leftovers

  • Practice photography

  • Sign up for online meditation

  • Plan a themed party for the future

  • De-clutter

  • Learn to juggle

  • Contact an old school friend

  • Make a new toy for your pet

  • Make yourself an ice-cream cone

  • Organize your desk/workspace

  • Buy new stationary

Tracking Forms to Help you Increase Activity

Dr. Christine Padesky, author of Mind Over Mood, has developed helpful worksheets to begin engaging in behavioural activation and activity planning.

First, brainstorm (using the above pleasurable activities list for inspiration) activities that you would could see yourself engaging in:

Next, fill in as many activities as you feel comfortable with from your list above into the schedule below. Remember, if you’re feeling quite low and are generally quite inactive currently, one small activity would be plenty to start off with. See if you can experiment with what it might be like to follow the plan you create below, rather than what your feelings of amotivation, apathy, or sadness might want you to do instead.

“Try to behave from the outside in, rather than the inside out. In other words, try to follow the plan, not your feelings.”

Note: If you are feeling very down or depressed and feel that your ability to organize activities or follow a schedule is too difficult at this time, and/or if you have thoughts about suicide, reach out to a professional who can help support you through these difficulties. In addition, feel free to visit our crisis resources on this website.

7:00am Wake-up, shower, get dressed and ready for the day
8:00am Engage in a form of exercise that you find pleasurable
9:00am Find a new breakfast recipe and make a cup of coffee
10:00am Engage in masterful activities (work, tasks around the home)
1:00pm Cook or order in a balanced lunch
1:15pm Engage in a physically-distanced walk in your neighbourhood
2:00pm Engage in masterful activities (work, tasks around the home)
4:00pm Enjoy a nutritious snack
5:30pm Engage in an activity outdoors
6:30pm Dinner
7:30pm Screen time, social media, time with roommates/family, etc
9:00pm Relaxing and pleasurable activities
10:30pm Initiate bedtime routine

ENGAGING IN MASTERFUL ACTIVITIES, PLEASURABLE ACTIVITIES, ACTIVITIES THAT ARE IN LINE WITH YOUR VALUES, AND ACTIVITIES THAT REDUCE AVOIDANCE

Some of this is understandable as we all settle into a new normal and find our way amidst the chaos. However, when we have too little variety of pleasurable activities or low levels of activity, it can worsen our mood and increase rumination and anxiety.

Engaging in activities that elicit a sense of mastery, pleasure, or that reduce avoidance can help reduce our chances of feeling low and anxious.

Below is a list of pleasurable and masterful activities to consider engaging in while we might have more time on our hands.

Note: Not all of these activities might be pandemic-appropriate, so be sure to always follow directions from public health officials.