Behavioral activation week planner
Schedule connection, rest, movement, and values — not productivity-only activation.
When to use: When mood is low, withdrawal is high, or the client says they ‘should’ do more but cannot start.
Clinician tip: Include rest and connection, not only productivity; small steps count.
Schedule connection, rest, movement, and values — not productivity-only activation. Use the worksheet in session or as homework. Preview the layout on the right — tap it or choose View full preview below for the complete on-screen version.
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Plan small activities that match your values — not only chores. Include rest, connection, movement, and one thing that used to bring ease. Rate mood before and after (0–10) if helpful.
Examples: 10-minute walk, call one safe friend, cook one simple meal, prayer/meditation, help without over-functioning, say no to one extra obligation.
End of week reflection
Related resources
- Depression & moodActivity & mood logLink what you do with mood before/after — classic CBT behavioral monitoring.
- Depression & moodCoping skills for depressionBehavior, connection, self-talk, and when to ask for help — one-page menu for low mood.
- Depression & moodUnderstanding depression (handout)Plain-language psychoeducation: symptoms, culture, help-seeking, and what therapy can do.
- CBT & thoughtsAutomatic thought recordIdentify triggers, automatic thoughts, and balanced alternatives — with examples that reflect family pressure and shame.