Behavioral Activation (BA) is one of the most effective and research-backed treatments for depression and low mood. The core idea is that when we feel low, we naturally tend to withdraw from the world and stop doing things that once gave us joy or a sense of achievement. This creates a vicious cycle where inactivity leads to lower mood, which in turn makes us even less likely to be active.
The Behavioral Activation Schedule helps you break this cycle by intentionally re-introducing activities into your daily life. It focuses on two specific types of activities: Mastery (things that make you feel capable or productive, like cleaning a room or finishing a task) and Pleasure (things that provide enjoyment, like reading a book or walking in nature).
By planning these moments in advance and rating your levels of achievement and enjoyment afterward, you can identify which activities have the greatest impact on your mood. This worksheet provides a weekly grid divided into morning, afternoon, and evening blocks to help you build a more balanced and fulfilling routine.
