Handouts · Depression
Behavioral Activation & Activity Scheduling
Depression tells you to wait until you feel like doing things. Behavioral activation flips that: action comes first, and the motivation follows.
The Depression Trap
When we feel low, we do less. Doing less means fewer good moments, which makes us feel lower — a downward spiral.
The way out is to act your way into feeling better, adding small activities before the motivation arrives. Motivation follows action, not the other way around.
Two Kinds of Activities
- Pleasure: things that feel good — music, a walk, a favorite show, time with a pet.
- Mastery: things that give a sense of accomplishment — a chore, a bill, a small task.
Aim for a mix of both each day.
Start Tiny
- Break it down: not "clean the house" but "clear one counter."
- Schedule it — a time and day, not "sometime."
- Do it even if you don't feel like it. That's the whole point.
- Notice mood before and after; the lift is your evidence.
My Activity Schedule
Pick 3 activities and a time for each:
Morning
Afternoon
Evening
Ideas to Draw From
- Step outside for 10 minutes of daylight
- Text or call one person
- Cook or eat one real meal
- Tidy one small space
- Do a hobby you used to enjoy, even briefly
- Move — stretch, walk, dance to one song
Be Kind About Setbacks
Some days you'll do less. That's not failure — it's depression, and it's exactly why we schedule instead of wait.
Missed yesterday? Pick one small thing today. Progress is measured over weeks, not days.
Track it for a week. Rate your mood 0–10 before and after each activity. Most people discover that even small actions nudge mood upward — and seeing that pattern makes the next step easier.