GRAPES Tool

It’s the simple things that end up making big differences! Whether you are looking for more balance in your life or you are having a hard time getting out of bed because of depression, scheduling activities for yourself can help increase your energy and improve your mood. Take time for yourself to practice good self-care. GRAPES is an activity scheduler that can help you keep track of your progress and give you a sense of accomplishment. There are 6 types of activities and they can be as simple or as challenging as you make it.

Remember, it’s about progress, not perfection! Do your best to do most tasks each day. If you can’t, pay attention to specific areas you may be missing and aim to do those more the next week. Even if you don’t feel like doing something or you have very low energy, going through the motions will eventually help your mood to improve. So, what is GRAPES exactly?

GRAPES is an acronym that stands for:

• Gentle With Self

• Relaxation

• Accomplishment

• Pleasure

• Exercise

• Social

Each day, choose a simple activity from each of the different categories. GRAPES is great for anyone, but particularly can help with those who experience anxiety and depression. Here’s an example:

G

 – Reflect on an enjoyable moment

R – 10 minutes of meditation

A – Make a healthy meal

P – Watch a movie

E – Go for a 20 minute walk

S – Invite a friend for lunch

Check out this video for more examples! Or click here for a free PDF that you can print out. Give GRAPES a try! If you try it, tell me what you think! On social media, share your own examples using #grapestool

Some people say, "Doing GRAPES every day seems so overwhelming!", especially if you're having a hard time getting out bed. But GRAPES can include some very easy tasks. Check out this blog on keeping it simple!

Here's a fun infographic you can share too!

Some find it hard to come up with the G in GRAPES. For positive affirmations and talking kindly to yourself, check out @selflovemantras on Instagram and Twitter... for posts like this!

Need more ideas for GRAPES? Click the letters below.