Daily Tasks (Task Scheduler)
Build daily routines through structured task planning—a science-based behavioral activation approach proven effective in recovery.
Coming Soon - Daily Tasks is the next major feature in development for the BetterStep mobile app.
Tasks vs Quests
BetterStep uses two complementary systems for your recovery journey:
| Type | What It Is | Who Creates | Examples |
|---|---|---|---|
| Daily Tasks | Small, everyday life activities | System suggests + You create custom | Making bed, breakfast, going to work |
| Quests | Larger therapeutic interventions | System + Clinics only (you cannot create) | CBT exercises, mindfulness practices, readings |
Daily Tasks are the building blocks of your routine—small, achievable steps that create structure in your day.
Quests are evidence-based clinical interventions designed by professionals to support your recovery.
The Science Behind It
Behavioral activation is an evidence-based therapeutic technique that helps rebuild daily structure and routine. Research shows that establishing consistent daily tasks:
- Reduces symptoms of depression and anxiety
- Creates predictable structure that supports recovery
- Builds self-efficacy through small, achievable wins
- Interrupts negative thought patterns
- Restores a sense of purpose and accomplishment
How It Works
1. Build Your Schedule
Create a personalized daily calendar with tasks:
| Task Source | Description |
|---|---|
| Suggested Tasks | System-recommended basics (hygiene, meals, sleep) |
| Custom Tasks | Your own tasks (work, hobbies, responsibilities) |
| Quests | BetterStep therapeutic quests integrated into schedule |
2. Rate Expected Difficulty
Before starting, rate how difficult you expect each task to be:
| Rating | Level | Example |
|---|---|---|
| 1 | Very Easy | Making bed |
| 2 | Easy | Eating breakfast |
| 3 | Moderate | Going for a walk |
| 4 | Difficult | Attending a meeting |
| 5 | Very Difficult | Confronting a trigger situation |
3. Complete & Reflect
After completing each task:
| Step | Purpose |
|---|---|
| Mark Complete | Track task completion |
| Rate Actual Difficulty | Compare to your prediction |
| Log Your Feelings | Record post-task mood |
4. Track Progress
View insights on your task patterns and emotional responses over time.
Suggested Tasks
BetterStep provides a library of foundational daily tasks:
Morning Routine
| Task | Category | Typical Difficulty |
|---|---|---|
| Wake up at set time | Sleep Hygiene | Easy |
| Make bed | Home Care | Very Easy |
| Personal hygiene | Self-Care | Easy |
| Eat breakfast | Nutrition | Easy |
| Morning medication | Health | Easy |
| Review daily plan | Planning | Easy |
Daytime Tasks
| Task | Category | Typical Difficulty |
|---|---|---|
| Prepare lunch | Nutrition | Easy |
| Take a walk | Physical | Moderate |
| Work/School tasks | Productivity | Varies |
| Afternoon break | Rest | Easy |
| Healthy snack | Nutrition | Easy |
Evening Routine
| Task | Category | Typical Difficulty |
|---|---|---|
| Prepare dinner | Nutrition | Moderate |
| Light exercise | Physical | Moderate |
| Relaxation task | Self-Care | Easy |
| Evening hygiene | Self-Care | Easy |
| Set next day plan | Planning | Easy |
| Consistent bedtime | Sleep Hygiene | Moderate |
Custom Tasks
Create tasks specific to your life:
Examples
| Task | Category | Notes |
|---|---|---|
| Going to work | Productivity | Commute and work hours |
| Brushing teeth | Self-Care | Morning and evening |
| Baby wearing | Caregiving | Parenting responsibility |
| Attending AA meeting | Recovery | Support group |
| Calling sponsor | Recovery | Support connection |
| Meal prep for week | Nutrition | Batch cooking |
| Dog walking | Physical | Pet care + exercise |
| Journaling | Self-Care | Reflection time |
Custom Task Setup
| Field | Description |
|---|---|
| Task Name | What you'll call this task |
| Category | Self-care, physical, social, work, etc. |
| Expected Duration | How long it typically takes |
| Frequency | Daily, specific days, or as needed |
| Reminder | Optional notification before task |
| Notes | Personal notes or instructions |
Post-Task Reflection
After completing each task, capture your experience:
Actual Difficulty Rating
| Compare | Insight |
|---|---|
| Easier than expected | Building confidence, task becoming routine |
| As expected | Accurate self-assessment |
| Harder than expected | May need support or breaking into smaller steps |
Feeling Log
Rate your post-task state:
| Dimension | Scale | Purpose |
|---|---|---|
| Mood | 1-5 | Emotional state after task |
| Energy | 1-5 | Physical/mental energy level |
| Accomplishment | 1-5 | Sense of achievement |
Optional Journaling
Add notes about:
- What went well
- What was challenging
- How you feel about completing it
- Any triggers or insights
Psychometric Integration
Task data contributes to your overall recovery metrics:
| Data Point | Contributes To |
|---|---|
| Completion rate | Engagement score |
| Difficulty predictions vs actual | Self-awareness metric |
| Post-task mood trends | Mood stability score |
| Routine consistency | Structure & stability score |
| Task avoidance patterns | Risk assessment |
Clinical Insights
For connected clinics, aggregated task data provides:
- Daily structure adherence
- Behavioral activation progress
- Early warning signs (sudden routine disruption)
- Treatment response indicators
Schedule Views
| View | Description |
|---|---|
| Daily | Today's tasks with times |
| Weekly | Week overview with completion status |
| Monthly | Calendar view of task patterns |
| Insights | Analytics on completion and mood trends |
Notifications & Reminders
| Reminder Type | Timing |
|---|---|
| Task Start | Customizable before task |
| Completion Check | After scheduled end time |
| Daily Summary | End of day review prompt |
| Streak Alerts | Routine consistency achievements |
Gamification
Daily Tasks integrates with the XP system:
| Achievement | XP Reward |
|---|---|
| Complete morning routine | +10 XP |
| Complete full day schedule | +25 XP |
| 7-day routine streak | +50 XP |
| 30-day routine streak | +200 XP |
| Log post-task feelings | +5 XP per log |
Benefits
| Benefit | Description |
|---|---|
| Structure | Predictable daily rhythm supports recovery |
| Accountability | Scheduled tasks create gentle commitment |
| Self-Awareness | Learn your patterns and capabilities |
| Progress Tracking | Visible improvement over time |
| Clinical Support | Data helps clinicians understand your routine |
| Reduced Overwhelm | Break the day into manageable tasks |