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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.

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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.

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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.

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My Activity Schedule

Pick 3 activities and a time for each:

Morning

Afternoon

Evening

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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

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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.