A guided CBT exercise
Action First. Motivation Follows.
When mood drops, the natural move is to wait until you feel like doing things again. It is also exactly backwards. Low mood shrinks activity, shrunken activity removes the experiences that generate good feeling, and the spiral tightens. Behavioral activation is the evidence-backed way out, and in trials it performs about as well as any treatment for depression we have.
The method is almost insultingly simple: schedule small doses of activity that used to matter to you, do them on schedule rather than on feeling, and let mood catch up. This planner builds your week.
Prefer to write by hand? Download the printable PDF
Auto-save lives in this browser and is erased if you clear the browser’s site data. For a permanent copy, download your progress as a PDF any time, or download your finished copy at the end.
How to share: Send to therapist opens your own email or share sheet (add their address yourself). OmniPsyche never uploads your answers. Prefer a complete file? Use Download your copy and attach it, or print. If this exercise is on a plan, go back to the plan to send a done/still-open checklist.
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