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Worksheet alternatives - advice for those just starting/without printers?


Dr. Trevor van Mierlo, Chief Scientific Officer
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Hi Lee,

We've gone ahead and asked the IT Team to add a Notes section to both our Depression and Anxiety programs (Mood Tracker and Symptom Tracker). I'll let you know when it's live.

Thanks very much for the recommendation, and please let us know if we can make any other enhancements to help you succeed with the program.

For anyone else who might have some ideas please let me know - we are here for you and want to do the best job we can for you!

Best,

Trevor

Jellybean the Leprechaun
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Thanks for the quick response Trevor, your help means a lot!

It sounds like a simple notebook will be best for the more frequent tracking like Activity Tracking, so I'll continue with that method. However a "notes" section in the Mood Tracker definitely sounds helpful! While the existing Mood Tracker seems great for monitoring trends I would certainly take advantage of a space to give myself a little extra context when I am looking back at these trends (the more granular Activity Tracker could serve this function too I suppose, albeit less conveniently).

Sounds like I have all I need for the time being but I'll keep my eye on the Mood Tracker for any changes. If not, no sweat :)

Thanks again

Dr. Trevor van Mierlo, Chief Scientific Officer
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Hey Lee - great question!

The worksheets are meant to be guide - if you can't print them out that's absolutely OK. What is important is that you do the homework/experiments. You can keep notes on your phone, on a scrap of paper, or anything that you can use to capture how you are thinking, feeling, and behaving during your experiments.

For example, if you are using the Activity Tracker, you just need to record the time and date, the activity, and your mood after you completed the activity. As you know, most people who are depressed have very low mood thermometer scores and very low motivation (say 20/100). You will see that, even after you complete a minor activity, that your mood will slightly elevate (it might go to 40/100). After you repeat the experiment a few times you will prove to yourself that you can feel better, and you can increase your mood by "doing". The rest of the course will show you other ways to increase your mood and overcome depression.

In the past we had the ability for people to fill out the worksheets digitally. However, after interviewing users they told us that filling in the worksheets digitally was a cumbersome task. In looking at the data, most users "got it" and preferred to go ahead with the homework/experiments and jotted down the information they needed, so we removed this feature.

What we can do is add a "notes" section to the mood tracker so you can jot down notes for days that you do experiments. Would that help? Please let us know and we will add that feature. Please also share with us any other ideas you have.

Ultimately, what's key is that you do the homework. It appears that you are doing that - which is fantastic as we know that for those who do their homework they start feeling better in a few weeks.

Congratulations on taking the steps to make yourself feel better! Also, please keep us posted with your progress and feel free to reach out to us if you have any other questions!

Trevor

Jellybean the Leprechaun
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Hello all,

I'm just getting started on the course and am looking for alternative ways to fill out my regular Activity Tracker, along with the Goal Planning tracker and other future worksheets. I don't have a printer and I also have to imagine that the number of sheets will become quickly cumbersome given the number of worksheets and the fact that some of these are filled out hourly. Is there a LifeWorks app or generic apps with CBT worksheet trackers, or has anyone ever created fillable PDFs of the worksheets to fill and organize these digitally?

Alternatively, how does everyone else organize their worksheets? Have you guys created folders or binders? Would it make sense to place my entries into a workbook instead of individual sheets, or to create a digital document myself? Or am I overestimating the amount of paperwork here?

Thanks in advance for any advice - hoping to start off on the right foot with my workflow to keep myself accountable as easily as possible :)

Best,

Lee


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