Activity plan
When motivation has gone, action has to come first. Plan small, specific things and rate them afterwards.
- When to use it:
- You are doing less and less, and each thing you drop makes the next one harder.
- Where it comes from:
- Behavioural activation, which performs comparably to CBT for depression and is easier to start.
Anything you type is saved on this device only. There is no account and nothing is sent to a server.
Where you are now
Include small ones. Showering, answering messages, cooking.
There are always some. Write them down; they are the floor you are building from.
This week
Three things. Specific enough to tick off — “walk to the postbox on Tuesday morning”, not “get more exercise”. Make them smaller than feels worthwhile.
Afterwards
Rate these once you have done them, not before. The point is to find out what actually helps rather than what you assume will.
Especially if it was less awful than you expected. That is the finding.
A worksheet is not treatment and it is not a substitute for talking to someone. If things are bad right now, there is a line for your country.