Creating a Weekly Planner or Task Schedule

Understanding the Benefits of a Weekly Planner

Using a planner can help you:

• Break down overwhelming tasks into smaller steps.

• Remember appointments and deadlines.

• Build structure and routine into your life.

• Avoid burnout by providing balance and clarity in your daily life.

Recognising When Things Are Too Much

It's important to monitor how you’re feeling as you follow your planner. Signs that your schedule may be too demanding include:

• Feeling exhausted or overwhelmed even after completing small tasks.

• Struggling to stick to your plan because there’s too much to do.

• Losing motivation or interest in activities you usually enjoy.

• Increased anxiety, frustration, or feelings of failure.

If you notice any of these signs, it’s okay to pause and adjust your schedule. Planning should support your well-being, not add stress.

Adjusting Your Planner to Avoid Burnout

When your schedule feels overwhelming, try these strategies:

Prioritise Essentials

• Focus on the most important tasks, like appointments, work, or self-care.

• Use the "must-do, should-do, could-do" method:

  • Must-Do: Critical tasks that need immediate attention.

  • Should-Do: Important but not urgent tasks.

  • Could-Do: Tasks that can wait or be skipped.

Reduce Your Task Load

• Break tasks into smaller steps to make them more manageable.

• Spread tasks over multiple days instead of cramming them into one.

Build in Rest Periods

• Schedule regular breaks between tasks, especially for activities that require a lot of energy or focus.

• Plan for "buffer time" between commitments to recover and reset.

Add Flexibility

• Avoid over-scheduling. Leave blank spaces in your planner for unexpected changes or extra rest.

• Use a pencil for physical planners or adjustable digital tools like Google Calendar to make changes easily.

Reassess Weekly

• Reflect on what worked and what didn’t each week.

• Adjust your upcoming schedule to include more rest or fewer commitments if needed.

Choose the Right Format for Your Planner

Pick a format that feels comfortable for you.

Digital Tools

• Google Calendar (Free): Schedule tasks and adjust easily when needed.

• Microsoft Outlook (Free): Combines task and calendar management.

• Trello (Free and Paid Options): Visualise tasks and drag-and-drop them as priorities shift.

Paper Planners

• Weekly planners with flexible layouts allow you to modify tasks easily.

• Consider planners with extra space for notes, so you can reflect on how you’re feeling.

Visual Planners

• Dry Erase Boards: Rewrite tasks or move them around as needed.

• Visual Timetables: Use icons or pictures for tasks and adjust visuals when plans change.

Steps to Create and Maintain Your Weekly Planner

Step 1: List Your Regular Commitments

Start by adding fixed commitments like appointments, work, and meals.

Step 2: Add Flexible Tasks

Include tasks that can be adjusted or moved, like chores or hobbies.

Step 3: Include Rest and Recovery

• Schedule time for breaks after intense tasks.

• Include downtime activities like reading, watching TV, or listening to music.

Step 4: Monitor Your Energy Levels

• Identify high-energy tasks and spread them out.

• Avoid scheduling too many demanding tasks in a single day.

Step 5: Adjust When Needed

• If you’re feeling overwhelmed, move tasks to another day or reduce their size.

• Example: Instead of “Clean the house,” break it into smaller steps and spread them over several days.

Build a Balance Between Structure and Flexibility

It’s important to have a routine but also allow space for changes:

• Create a "Plan B" for days when you’re feeling low energy.

• Plan lighter days after particularly busy ones.

Ask for Help or Support

If you find planning difficult or feel overwhelmed, reach out for help.

People Who Can Help

• Family or Friends: Ask someone to help you review your planner or suggest adjustments.

• Support Workers: They can provide guidance on balancing tasks and rest.

• Your GP or Health Professionals: Discuss challenges with them, and they can connect you to additional resources.

UK-Based Organisations

• National Autistic Society (NAS): Offers advice on managing routines and avoiding burnout. Visit www.autism.org.uk.

• Mind: Provides practical tips for managing mental health. Visit www.mind.org.uk.

• Access to Work (DWP): You may be eligible for support tools or services to improve planning and time management.

Practice Self-Compassion

• Celebrate Progress: Even small achievements deserve recognition.

• Allow Flexibility: It’s okay to have off days or change your plans.

• Be Kind to Yourself: Adjusting to new routines takes time.

Stay Consistent but Adaptable

• Review your schedule each evening to prepare for the next day.

• Make weekly adjustments based on how you’re feeling and what you’ve learned about your energy levels.

Tools and Resources for Avoiding Burnout

• NHS Apps Library: Offers tools for managing mental health and planning. Visit apps.beta.nhs.uk.

• Beeminder (App): Tracks progress toward goals and encourages healthy pacing.

• Forest (App): Helps maintain focus and balance.

Final thoughts

By incorporating rest periods, listening to your needs, and being flexible, you can create a schedule that supports your well-being and reduces the risk of burnout.