Your calendar is a secret weapon. Maybe not the kind a ninja would use, but it’s pretty powerful just the same. When you use it to plan positive activities, you greatly increase the odds that you’ll do those activities. And the more stuff you do that’s positive, the better you’ll feel.

The trick is to schedule activities in advance and look forward to them. To get started, think about fun stuff you already do and how much more your schedule can realistically handle. If you feel isolated, it helps to think of activities you can do with another person. Then, when you’ve got an activity list that sounds good to you, set a goal to add one or more positive activities every day.

Ideally you’ll work up to a goal of three or more positive activities each day. And don’t forget to celebrate when you’ve reached this goal—this prolongs the mood-boosting benefits of planning activities and setting goals.

Extra Credit: Create an Activity List

1. Write down a list of activities that usually make you feel better. They can be quick, cheap, fun, social, physical, or even things on your to-do list.
2. Put the list some place where you’ll see it, like on your refrigerator or near your calendar.
3. Use the list with your calendar to plan activities that give you a boost.

Extra Credit: Successfully Set Activity Goals

1. Be specific. Detailed goals are easier to visualize, plan, and track.
2. Be realistic. Small steps and gradual changes are key to reaching goals.
3. Go for authentic enjoyment. Honor your tastes and preferences, find the right activities for you, and enjoy them.