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Navigating the Day • Lesson • Lenny.com
Navigating the Day A 3-hour intensive session for adults with depression, focusing on task initiation, value-based motivation, and professional boundaries through scenario-based learning.
MV Melanie Vohs
Day Navigator Guide
A comprehensive 3-hour facilitation guide for instructors, detailing pacing, instructional strategies for depression-related time management, and discussion prompts.
Values Compass Worksheet
A reflective worksheet designed to help adults with depression identify core values and link them to daily tasks to build intrinsic motivation.
Daily Crossroads Slides
An interactive 'choose your own adventure' slide deck designed to facilitate group discussion on daily decision-making, phone use, and professional boundaries.
Task Launchpad Worksheet
A task-initiation tool for adults with depression, using the '5-Minute Rule' and micro-tasking strategies to overcome inertia.
Day Navigator Game Pack revisited
A redesigned Monopoly-style game board for the Day Navigator game, featuring a perimeter path with Bedtime (recharge), TV Vortex, and Inertia Trap spaces. Includes updated rules for energy management.
Energy Tokens Sheet
A printable sheet of 36 Energy tokens (⚡) for the Day Navigator game, designed for easy cutting and team distribution.
Star Tokens Sheet
A printable sheet of 36 Value Star tokens (⭐) for the Day Navigator game, designed for easy cutting and team distribution.
Day Navigator Card Expansion Revised
A comprehensive 60-card expansion pack for the Day Navigator game, featuring Crossroads, Boundary Blocks, and Launchpad scenarios with value-based bonuses. Redesigned for printer-friendly output with 6 cards per page.
Navigating the Day A 3-hour intensive session for adults with depression, focusing on task initiation, value-based motivation, and professional boundaries through scenario-based learning.
MV Melanie Vohs
Day Navigator Guide Day Navigator Guide
3-Hour Lesson Plan: Time Management & Task Initiation
Audience: Adults with Depression
Duration: 180 Minutes (3 Hours)
Learning Objectives
Identify personal values as motivation "anchors."
Practice task initiation strategies (the "5-Minute Rule").
Navigate real-world distractions (phones/TV).
Establish boundaries for professional interactions.
Materials Needed
Values Compass Worksheet
Task Launchpad Worksheet
Day Navigator Game Pack (Board, Tokens, Cards)
Daily Crossroads Slides (for intro/warm-up)
Pens, Scissors (for tokens), and Dice
Pacing & Facilitation
20
Minutes
Connection & The "Heavy" Feeling
Acknowledge the physical and emotional weight of depression. Define time management as "energy management." Use the first 3 slides of the Daily Crossroads Slides to set the stage.
40
Minutes
Anchors in the Fog (Values Compass)
Activity: Students identify 3 core values. Transition from "I have to do this" to "This matters because I value X." This provides the "Value Stars" context for the game.
40
Minutes
Cracking the Inertia
Teach the "5-Minute Rule." Practice breaking down an overwhelming task into 3 micro-steps using the Task Launchpad . This is their "manual" for the game's Micro-Task spaces.
10
Minutes
Rest / Movement Break
50
Minutes
Game: Day Navigator Team Challenge
Split into teams of 3-4. Teams must navigate the board using Energy (⚡) and Value Stars (⭐). Emphasize the TV Vortex and Inertia Traps as real-world consequences.
Facilitator Tip: Act as the "Game Master." When a team hits an Inertia Trap, they must name 3 micro-steps for a real task before they can roll again.
20
Minutes
Debrief & Boundary Commitment
Discuss the game outcomes. Have students write one boundary commitment (e.g., "I will not answer non-emergency calls during group").
Instructional Strategies
Managing Low Motivation
Energy vs. Time: Reiterate that they don't have "bad time management," they have "depleted energy." The game's ⚡ tokens make this invisible struggle visible.Non-Zero Days: Encourage the idea that even moving one square (one micro-task) is a win over depression.
Consequence-Based Learning
The Phone/TV Vortex: In the game, these squares have the harshest ⚡ penalties. Use this to discuss how "passive rest" (screens) actually drains energy, whereas "active rest" (value-based choices) can build ⭐.Team Accountability: By playing in teams, students help "pull" each other through inertia traps, modeling the importance of community support.
Homelessness Considerations
For participants who are homeless, many boundaries (like case manager calls) feel like life-or-death survival. Acknowledge this weight.
Reiterate that a 2-hour delay isn't a "lost opportunity" but a "planned interaction."
Focus on the internal boundary: "I deserve this 2 hours of focused time for myself."
Values Compass Worksheet Values Compass
Finding your "Why" when the morning feels heavy.
Name:
Date:
What are Values?
Depression can make every task feel like a mountain. Values aren't things you do ; they are qualities you want to be . When we link a task (like doing laundry) to a value (like self-care or dignity), it gives us a small anchor to pull us forward.
Step 1: Choose Your Anchors
Circle 3-4 words that feel most important to you right now. If your word isn't here, write it in a blank space.
Independence
Reliability
Health
Self-Respect
Growth
Connection
Spirituality
Comfort
Courage
Kindness
Stability
Curiosity
__________
__________
__________
__________
Step 2: Connecting Action to Value
Take a task you've been avoiding and link it to one of your chosen values.
Example
The Task:
Washing my face and brushing teeth
The Value:
Self-Respect & Health
1. A task I am struggling to start:
Link to Value:
2. A task that feels like "work":
Link to Value:
Reflection
How does it feel to think about your day in terms of values rather than just "to-dos"?
Daily Crossroads Slides DAILY CROSSROADS
A "Choose Your Own Adventure" Challenge
Every day is a series of small choices. In this game, we decide for Sam, who is navigating a day with depression.
How We Play
1
I will present a scenario Sam is facing.
2
We will discuss two possible choices.
3
The group votes on which path Sam takes.
"There are no 'wrong' choices, only different consequences for our energy."
Scenario 1
The Heavy Morning
It's 8:00 AM. Sam wakes up and feels that familiar "heaviness" in their chest. The room is cold. Sam reaches for their phone "just to check the time."
Path A
Open TikTok/YouTube for "just 5 minutes" to wake up.
Path B
Use the 5-Minute Rule: Sit up and count to five, then put phone away.
Outcome: The Spiral
Time Jump!
It is now 10:15 AM. Sam is still in bed. Their neck hurts, and they feel even more guilty and tired than they did at 8:00 AM.
"I've already wasted the morning, why even bother now?"
Discussion Questions:
Does the phone give you energy or take it?
Why does "scrolling" feel so safe when we are depressed?
How can Sam restart the day right now ?
Scenario 2
The Boundary Test
Sam is in a Job Skills Group. Their phone vibrates—it's their Case Manager. This is a call they've been waiting for, but the group is right in the middle of a discussion.
Path A
Answer immediately at the table. It's too important to miss!
Path B
Step out and text: "In a group until 12. Can I call you back?"
Outcome: Professional Win
Boundary Set
The Case Manager replies: "Thanks for the heads up! Let's talk at 12:15." Sam feels in control and respectful of the group.
"I am managing my life, not just reacting to it."
Discussion Questions:
Why does an incoming call feel like an "emergency"?
How does setting this boundary help Sam's self-esteem?
What other calls could wait until after a scheduled activity?
The Mastery of Minutes
You don't need a perfectly productive day.
You just need to win the Crossroads moments.
Value-based decisions
Professional boundaries
Task Launchpad Worksheet Task Launchpad
Breaking the inertia and getting moving.
Participant:
Date:
The 5-Minute Rule
Tell yourself: "I will only do this for 5 minutes . If I want to stop after that, I can." Usually, the hardest part is just starting.
1. Identify the "Mountain"
What is one task that feels heavy or overwhelming right now? (e.g., Calling a lawyer, cleaning, or a job application)
2. Break it into Micro-Steps
A micro-step is so small it feels "too easy." Break your Mountain down into 3 tiny actions.
1
2
3
3. Link to a Value
Why does doing this task matter to you ? (Refer to your Values Compass)
The First 5 Minutes
Start Time Today:
Start Location:
My "Launch Reward":
(Something small—a favorite song, a cup of tea, etc.)
Day Navigator Game Pack revisited DAY
NAVIGATOR
The Inertia Challenge
Winning
Most Stars (⭐) at the end of group.
Survival
Don't hit 0 ⚡. Recharge at Bedtime!
Legend:
Crossroads
Boundary
Launchpad
Trap / Vortex
BEDTIME
STAY 2 TURNS
Crossroads
TV VORTEX
LOSE 4 ⚡
Boundary
Launchpad
INERTIA TRAP
STUCK!
Boundary
Launchpad
INERTIA
LOSE 2 ⚡
Crossroads
Crossroads
TV VORTEX
Boundary
Launchpad
MAX VORTEX
LOSE 6 ⚡
Launchpad
INERTIA
Boundary
Crossroads
COLLECT 10 ⚡ START
Game Rules
1
The Bedtime Recharge: Landing on Bedtime ends your turn. You stay for your next 2 turns . While resting, gain 10 ⚡. You cannot earn stars while at Bedtime.
2
Inertia Traps: If you land here, your next roll is canceled. Your team must name 3 micro-steps for a real-world task before you can roll again.
3
Low Battery (0 ⚡): If your energy hits 0, go immediately to Bedtime and start the 2-turn recharge. Your journey pauses until you wake up.
Token Bank
Cut and distribute to teams
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Teacher Hint: Give each team a physical object (cap, eraser) as their game piece.
Energy Tokens Sheet Energy Tokens (⚡)
Day Navigator Game • Manage your daily fuel.
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Print on cardstock for best results. Cut along the outer edges of the circles.
Star Tokens Sheet Value Stars (⭐)
Day Navigator Game • Your rewards for value-based choices.
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Print on cardstock for best results. Cut along the outer edges of the circles.
Day Navigator Card Expansion Revised #1: THE UNEXPECTED $5
You find $5 in a coat pocket. What do you do?
A: Buy a treat now. +2⚡
B: Save it for a bus pass. +2⭐
C: Give it to a friend. -1⚡, +3⭐
BONUS: +1⭐ if you can name the VALUE involved.
#2: THE "JUST ONE" SHOW
You're tired. Your favorite show is starting.
A: Watch it all. +3⚡, -2⭐
B: Watch 10 mins, then chores. +2⭐
C: Skip it for sleep. +1⚡, +1⭐
BONUS: +1⭐ if you can name the VALUE involved.
#3: THE SORE NECK
You've been scrolling for an hour. Your neck hurts.
A: Keep scrolling (it's hard to stop). -3⚡
B: Toss phone away, stretch. +2⭐
C: Set a 5-min timer. +1⚡, +1⭐
BONUS: +1⭐ if you can name the VALUE involved.
#4: THE SINK PILE
Dirty dishes have been sitting for 3 days.
A: Wash just 2 items. +1⭐
B: Wash them all now. -4⚡, +4⭐
C: Use paper plates instead. +1⚡, -1⭐
BONUS: +1⭐ if you can name the VALUE involved.
#5: THE GROUP SNACK
Someone brought cookies to group. You're trying to eat healthy.
A: Eat three cookies. +2⚡, -1⭐
B: Politely decline. +2⭐
C: Take one for later. +1⚡, +1⭐
BONUS: +1⭐ if you can name the VALUE involved.
#6: THE RAINY DAY
It's raining. You have a meeting across town.
A: Stay home and sleep. +3⚡, -3⭐
B: Go to the meeting. -4⚡, +5⭐
C: Call and reschedule. +1⚡, +1⭐
BONUS: +1⭐ if you can name the VALUE involved.
#7: THE VOICEMAIL
You have 5 unheard messages. You feel anxious.
A: Listen to all now. -3⚡, +3⭐
B: Delete them all. +2⚡, -5⭐
C: Listen to one today. +2⭐
BONUS: +1⭐ if you can name the VALUE involved.
#8: THE CLEANING SPRAY
The smell of cleaning spray gives you a headache.
A: Power through. -4⚡, +2⭐
B: Open a window. +1⚡, +1⭐
C: Give up for the day. +2⚡, -2⭐
BONUS: +1⭐ if you can name the VALUE involved.
#9: THE STORE AD
A "Big Sale" ad on your phone catches your eye.
A: Browse for 30 mins. +1⚡, -2⭐
B: Close the tab immediately. +2⭐
C: Unsubscribe from the list. +4⭐
BONUS: +1⭐ if you can name the VALUE involved.
#10: THE COLD COFFEE
You forgot your coffee and it's cold now.
B: Microwave it. +1⚡, -1⭐
C: Pour it out, drink water. +1⚡, +2⭐
BONUS: +1⭐ if you can name the VALUE involved.
#11: THE GYM INVITATION A friend asks you to go for a 2-mile walk.
A: Go for the full walk. -5⚡, +5⭐
B: Walk 5 mins, then stop. -1⚡, +2⭐
C: Say no and sleep. +2⚡, -2⭐
BONUS: +1⭐ if you can name the VALUE involved.
#12: THE RESUME FOLDER You see your resume folder. It needs updates.
A: Open it, look at it. +1⭐
B: Update one job entry. +3⭐
C: Hide it in a drawer. +1⚡, -3⭐
BONUS: +1⭐ if you can name the VALUE involved.
#13: THE BUS DELAY The bus is 20 minutes late. You're getting cold.
A: Walk to the next stop. -2⚡, +1⭐
B: Play a game on phone. +1⚡, -1⭐
C: Practice deep breathing. +2⚡, +1⭐
BONUS: +1⭐ if you can name the VALUE involved.
#14: THE LOUD ROOMMATE Your roommate is playing loud music while you rest.
A: Yell at them. -3⚡, -2⭐
B: Put in earplugs. +1⚡, +1⭐
C: Ask them to turn it down. +3⭐
BONUS: +1⭐ if you can name the VALUE involved.
#15: THE FORGOTTEN APPOINTMENT You just realized you missed a doctor's appointment.
A: Call and apologize now. -2⚡, +4⭐
B: Ignore it and hope they don't call. -3⚡, -4⭐
C: Write it in your calendar for next time. +2⭐
BONUS: +1⭐ if you can name the VALUE involved.
#16: THE SODA CRAVING You really want a soda, but you only have bus fare left.
A: Buy the soda, walk home. -4⚡, -1⭐
B: Drink water instead. +1⚡, +2⭐
C: Ask someone for a dollar. -2⚡, -3⭐
BONUS: +1⭐ if you can name the VALUE involved.
#17: THE SNEAKER HOLE You found a hole in your shoes. You have a job interview.
A: Tape it up and go. +4⭐
B: Buy new shoes (expensive). -5⚡, -2⭐
C: Cancel the interview. +1⚡, -5⭐
BONUS: +1⭐ if you can name the VALUE involved.
#18: THE LIBRARY BOOK Your library book is 3 days overdue.
A: Return it today. -2⚡, +3⭐
B: Keep it and keep reading. +1⚡, -3⭐
BONUS: +1⭐ if you can name the VALUE involved.
#19: THE GROUP GOSSIP Everyone is talking about a staff member behind their back.
A: Join in the gossip. +1⚡, -3⭐
C: Change the subject. +4⭐
BONUS: +1⭐ if you can name the VALUE.
#20: THE "EASY" MORNING You have no appointments today. You feel very low.
A: Sleep until 2 PM. +3⚡, -4⭐
B: Set 1 small goal (e.g., shower). +3⭐
C: Go for a 10-min walk. -1⚡, +4⭐
BONUS: +1⭐ if you can name the VALUE.
#B1: THE VENTING FRIEND A peer starts complaining for 30 mins during your study time.
A: "I can listen for 5 mins, then I have to work." +2⭐
B: Listen to the whole thing. -4⚡
BONUS: +1⭐ if you can name the VALUE.
#B2: THE EMERGENCY CALL? Your phone rings during group. It's a number you don't know.
A: Decline and check it later. +2⭐
B: Answer it "just in case." -3⚡
BONUS: +1⭐ if you can name the VALUE.
#B3: THE CHARGER BORROWER Someone asks to borrow your phone charger "just for an hour."
A: "Sorry, I'm using it right now." +2⭐
BONUS: +1⭐ if you can name the VALUE.
#B4: THE BEDTIME TEXT A family member texts you a stressful question at 11 PM.
A: Reply immediately. -4⚡
B: Silence phone, reply tomorrow. +3⭐
BONUS: +1⭐ if you can name the VALUE.
#B5: THE LUNCH THIEF? You suspect someone took your yogurt from the community fridge.
A: Write your name on all your items. +2⭐
B: Complain but do nothing. -2⚡
BONUS: +1⭐ if you can name the VALUE.
#B6: THE UNWANTED ADVICE A staff member gives you advice you didn't ask for.
A: "Thanks, I'll think about that." (Then walk away). +2⭐
B: Argue with them for 20 mins. -4⚡
BONUS: +1⭐ if you can name the VALUE.
#B7: THE NOISY HALLWAY People are talking loudly outside your door while you're trying to sleep.
A: Ask them to move to the common area. +3⭐
B: Lie in bed feeling angry. -3⚡
BONUS: +1⭐ if you can name the VALUE.
#B8: THE SHARED TOOTHPASTE A friend asks to use your toothpaste because they ran out.
A: "I'm sorry, I don't share personal items." +2⭐
BONUS: +1⭐ if you can name the VALUE.
#B9: THE "QUICK" FAVOR Someone asks you to watch their bag "for just a second" while you're eating.
A: "No, I'm focused on my lunch." +2⭐
B: Say yes, then they take 20 mins. -3⚡
BONUS: +1⭐ if you can name the VALUE.
#B10: THE JOB INTERVIEW TIME An employer wants to interview you during your therapy session.
A: "I have a commitment then. Can we do 3pm?" +4⭐
B: Cancel therapy to do the interview. -3⚡
BONUS: +1⭐ if you can name the VALUE.
#B11: THE MONEY REQUEST An old friend from the street asks for $10.
A: "I'm not in a position to give money away." +3⭐
B: Give it to them anyway. -4⚡
BONUS: +1⭐ if you can name the VALUE.
#B12: THE OVER-SHARER Someone is telling you very graphic details of their trauma.
A: "That sounds hard, but I can't listen to details right now." +3⭐
B: Listen until you feel sick. -5⚡
BONUS: +1⭐ if you can name the VALUE.
#B13: THE "GUEST" A friend wants to stay over "just one night" in your transitional housing.
A: "No, I can't risk my housing." +5⭐
B: Let them stay. -6⚡ (Stress drain)
BONUS: +1⭐ if you can name the VALUE.
#B14: THE STAFF FAVOR A staff member asks you to do an extra chore because "you're so reliable."
A: "I've already done my tasks for today." +2⭐
BONUS: +1⭐ if you can name the VALUE.
#B15: THE LOUD CELLPHONE Someone is watching videos on speaker right next to you.
A: "Could you please use headphones or turn it down?" +3⭐
B: Sit there and fume. -3⚡
BONUS: +1⭐ if you can name the VALUE.
#B16: THE GROUP DISRUPTION Someone keeps interrupting you while you're sharing in group.
A: "I'd like to finish my thought first, please." +3⭐
B: Stop talking and look at the floor. -4⚡
BONUS: +1⭐ if you can name the VALUE.
#B17: THE LATE APPOINTMENT Your case manager is 20 minutes late for your meeting.
A: Wait 5 more mins, then leave a note. +3⭐
B: Wait for an hour in the hallway. -4⚡
BONUS: +1⭐ if you can name the VALUE.
#B18: THE BORROWED SHIRT A peer returns your shirt but it has a stain on it.
A: "In the future, I can't lend my clothes." +3⭐
B: Say nothing and try to wash it. -2⚡
BONUS: +1⭐ if you can name the VALUE.
#B19: THE SMOKE BREAK You're trying to quit smoking. A friend offers you a cigarette.
A: "No thanks, I'm quitting." +5⭐
B: Take "just one puff." -4⚡ (Guilt drain)
BONUS: +1⭐ if you can name the VALUE.
#B20: THE PERSONAL QUESTION Someone you just met asks why you're in the shelter.
A: "I'm not comfortable sharing my story yet." +4⭐
B: Tell the whole story and feel exposed. -5⚡
BONUS: +1⭐ if you can name the VALUE.
#L1: THE HEAVY TOOTHBRUSH You've been in bed for 12 hours. Brushing your teeth feels like a marathon.
TASK: Name 3 MICRO-STEPS or 1 Strategy to start.
REWARD: +2⚡ / BONUS: +1⭐ for VALUE
#L2: THE PAPERWORK PILE You have a stack of intake forms. They look confusing.
TASK: Name 3 MICRO-STEPS or 1 Strategy to start.
REWARD: +3⭐ / BONUS: +1⭐ for VALUE
#L3: THE PHONE CALL FEAR You need to call Social Security. You know the wait time is long.
TASK: Name 3 MICRO-STEPS or 1 Strategy to start.
REWARD: +3⭐ / BONUS: +1⭐ for VALUE
#L4: THE ROOM CLEAN Your room is so messy you can't see the floor.
TASK: Name 3 MICRO-STEPS or 1 Strategy to start.
REWARD: +2⚡ / BONUS: +1⭐ for VALUE
#L5: THE LAUNDRY MOUNTAIN Every piece of clothing you own is dirty.
TASK: Name 3 MICRO-STEPS or 1 Strategy to start.
REWARD: +3⭐ / BONUS: +1⭐ for VALUE
#L6: THE JOB SEARCH You need to look for work but don't know where to start.
TASK: Name 3 MICRO-STEPS or 1 Strategy to start.
REWARD: +4⭐ / BONUS: +1⭐ for VALUE
#L7: THE APOLOGY TEXT You've been ignoring a family member for weeks and feel guilty.
TASK: Name 3 MICRO-STEPS or 1 Strategy to start.
REWARD: +3⭐ / BONUS: +1⭐ for VALUE
#L8: THE SHOWER You haven't showered in three days. You feel "gross" but stuck.
TASK: Name 3 MICRO-STEPS or 1 Strategy to start.
REWARD: +2⚡ / BONUS: +1⭐ for VALUE
#L9: THE UNOPENED MAIL There's an official-looking letter on your table. You're scared to open it.
TASK: Name 3 MICRO-STEPS or 1 Strategy to start.
REWARD: +3⭐ / BONUS: +1⭐ for VALUE
#L10: THE RESUME UPDATE You need to add your last job to your resume. The computer is across the room.
TASK: Name 3 MICRO-STEPS or 1 Strategy to start.
REWARD: +4⭐ / BONUS: +1⭐ for VALUE
#L11: THE GROUP ARRIVAL You're late for group. You're standing outside the door, nervous to go in.
TASK: Name 3 MICRO-STEPS or 1 Strategy to start.
REWARD: +2⚡ / BONUS: +1⭐ for VALUE
#L12: THE MEAL PREP You're hungry but don't want to cook anything. The TV is on.
TASK: Name 3 MICRO-STEPS or 1 Strategy to start.
REWARD: +2⚡ / BONUS: +1⭐ for VALUE
#L13: THE BUS PASS RENEWAL Your bus pass expires tomorrow. You need to go to the office to renew it.
TASK: Name 3 MICRO-STEPS or 1 Strategy to start.
REWARD: +3⭐ / BONUS: +1⭐ for VALUE
#L14: THE BANK BALANCE You need to check how much money you have left. You're afraid it's zero.
TASK: Name 3 MICRO-STEPS or 1 Strategy to start.
REWARD: +3⭐ / BONUS: +1⭐ for VALUE
#L15: THE CLINIC VISIT You need to get a flu shot. The clinic is crowded.
TASK: Name 3 MICRO-STEPS or 1 Strategy to start.
REWARD: +2⚡ / BONUS: +1⭐ for VALUE
#L16: THE SCRIPT REFILL You're down to your last two pills. You need to call the pharmacy.
TASK: Name 3 MICRO-STEPS or 1 Strategy to start.
REWARD: +5⭐ / BONUS: +1⭐ for VALUE
#L17: THE TRASH The trash bag is full and starting to smell. The bin is outside in the cold.
TASK: Name 3 MICRO-STEPS or 1 Strategy to start.
REWARD: +2⚡ / BONUS: +1⭐ for VALUE
#L18: THE WATER BOTTLE You know you're dehydrated, but your water bottle is empty and across the room.
TASK: Name 3 MICRO-STEPS or 1 Strategy to start.
REWARD: +2⚡ / BONUS: +1⭐ for VALUE
#L19: THE APARTMENT SEARCH You need to look at housing listings online. The internet is slow today.
TASK: Name 3 MICRO-STEPS or 1 Strategy to start.
REWARD: +4⭐ / BONUS: +1⭐ for VALUE
#L20: THE THANK YOU NOTE Someone helped you out, and you want to thank them but feel shy.
TASK: Name 3 MICRO-STEPS or 1 Strategy to start.
REWARD: +2⭐ / BONUS: +1⭐ for VALUE
