A Tactical Approach to Clearing Depression

	A	B	C	D	E	F	G	H
1	https://danielmiessler.com/blog/my-tactical-advice-for-clearing-depression/
2	POSITIVE ACTIVITIES				NEGATIVE ACTIVITIES
3		Rating	How many times or hours last week?	Sub		Rating	How many times or hours last week?	Sub
4	Went to the gym an do heavy weight lifting, i.e., 3 sets of 4-6 reps on half the body.	150		0	Consumed social media or any other source that compares yourself to others for 2 hours.	-150	2	-300
5	Worked on a deep-focus, long-term project of your own, e.g., writing, building, etc. for a two hour session.	200	4	800	No walk or gym for two days straight.	-100	1	-100
6	Spent an hour reading an inellectual or otherwise though-provoking book.	100	4	400	Watched more than 2 hours of mindless content.	-75		0
7	Worked on an externally-focused project that helped others directly.	150		0	Spent more than 2 hours gaming.	-50		0
8	Went for a 30-minute walk.	50	4	200	Ate more than 4,000 calories in a day.	-25		0
9	Listented to positive or energy-giving music.	25	3	75	Negatively discussed people or situations for more than an hour.	-25		0
10	Made significant progress cleaning up your house or work area.	50		0	House was significantly cluttered during the week.	-100		0
11	Spent 15 minutes focusing on what you're thankful for.	50		0	Reflected on how life was unfair and how you deserved better.	-25		0
12	Did a positive or neutral journaling or personal blogging session.	25		0				0
13				0				0
14				0				0
15				0				0
16
17				TOTAL				TOTAL
18
19				1475				-400
20
21					1075
22	To raise your score: 1. Stop doing everything on the right as soon as possible. 2. Go and do the things on the left as soon as possible as well, starting at the top. You will feel better almost immediately!				5000 to 3000 -> FULFILLED 1000-2999 -> Positive 0 to 999 -> Not bad -1 to -999 > Blah -1000 to -3000 > Unhappy -3001 to -5000 > DEPRESSED
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