Printable activity record sheets
Two free sheets for keeping an activity record on paper or on screen. Each hour gets a line for what you were doing and boxes to rate a feeling, pleasure, and mastery. Both come rated 0 to 100 or 0 to 10, as printable or fillable PDFs, in English and Spanish. Print as many as you like, for yourself or for clients.
One day
Every hour of the day on one portrait page, with room for the date and the feeling you are following. The second page explains how to fill it in and shows an example morning.
One week
Monday to Sunday on one landscape page, from 6 AM to 11 PM with a row for the night. Each box has space for the activity and small boxes for Feeling, Pleasure, and Mastery, marked F, P, and M. It follows the weekly grid used in CBT, laid out here for recording what happened.
Using them
Write each hour as close to the time as you can, and rate the hour on its own rather than the day as a whole. How to keep an activity diary walks through it with a full example day, and pleasure and mastery explains the two extra ratings.
Paper suits some people better than a screen, and it is easy to hand out in a session. If you would rather have an intensity map that fills in by itself and a PDF report at the end, the same record is available in the online worksheet, and the app adds reminders. Both can be set to 0 to 10, like the sheets.
The sheets are free to print and copy for personal, clinical, and educational use. Please do not sell them.