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I've been doing cognitive behavioural therapy to try and sort out my depression and I found that having to stick to an exact time table actually made it worse, instead I've just got to try and get one thing done at some point every day and then each week I add another job on untill I'm able to get all of them done like a functioning person.
I'm also supposed to pair it with doing something that I enjoy that gets me out of the house but I keep forgetting to do that bit.
You can actually still do that this way, just adapted for like 1 task a day and maybe schedule it and you can increase or decrease it based on where you're at. I like that whole 3 things idea, but 1-2 is fine too. I'm guilty of trying to shoehorn myself into superman level performance when I'm laughably off that time
My theory is it sort of tricks you into mentally rehearsing yourself carrying out what seems to be the impossible when you're in a bad way and to get it out of your head and processed
I did a Behavior Activation Therapy course and we used a tool similar to what you posted in the OP.
Only we listed a few activities along with how difficult we thought it would be. Each morning we would reflect on the activities we got done and write down how difficult they actually ended up (sometimes more or less). And make a new list.
The process helped me to challenge a lot of thoughts and emotions around activities.
Imma supplement my system with the difficulty haha. Sort of like a behavioral exposure therapy style flavor