Launching this summer!

We are proud to present the Cogtoolz Planner, a daily planner that helps to improve energy, mood, and life balance! This planner is especially helpful for those who experience anxiety and/or depression.

Launching by July 1, 2015. Check back in the summer for more information!

Keep It Simple

“Doing GRAPES every day seems so overwhelming!”

You can start your daily GRAPES with very simple tasks. With time, you’ll progress and aim to do more. Eventually, you might even start doing GRAPES every day, naturally. Start somewhere. Start easy. If you’re having difficulty getting out of bed or out of the house, here’s an example of some tasks to get you going:

G – Forgive yourself for something

R – Tense and relax your muscles while in bed

A – Grab the mail from outside

P – Listen to a favorite song, or sing it yourself

E – Do some stretches in bed

S – Wave hello to (or smile at) a neighbor

Think: Action over Motivation. Sometimes waiting for the motivation, keeps us at a stand-still.

Once you start to do some of these things, even if you don’t feel like it, you’ll start to increase your energy, improve your mood, and gain back some enjoyment that you may have lost. It may take some time to do all your GRAPE tasks each day and move on to more challenging tasks. If you can start simple and keep it realistic, you’ll start to feel changes within yourself soon enough.

What is GRAPES?

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’ve tried it, tell me what you think!