Behavioural activation

Activity scheduling

Activity scheduling means planning small activities for set times, then doing them whether or not you feel like it. It's the core of behavioural activation, and psychologists use it in CBT for depression.

How to do it

1. Pick a time each day. The same time is easiest to remember.
2. Choose one small activity for that time. Small enough that you could do it on a bad day.
3. Rate what you expect. From 0 to 10: how much achievement, closeness to others, and enjoyment you think it will give you.
4. Do it at the planned time.Even if you don't feel like it.
5. Rate what you got. The same three scores, plus how you feel now.
6. Plan more of what helped. At the end of the week, look for the activities that gave you more than you expected.

An example week

One small activity a day, spread across different parts of life.

Tips

• Plan tomorrow's activity tonight, so the morning has no decisions in it.
• If you skip one, make the next one smaller.
• Mix the areas across the week. Rest and time with people count as much as jobs.
• Put the plan where you'll see it: the fridge, your lock screen, a reminder.

How it differs from a to-do list

A to-do list is about getting jobs done. Activity scheduling is about how activities make you feel, which is why you rate them before and after. Over a few weeks, the ratings show you which activities lift your mood.

Free worksheet

The behavioural activation worksheet fits a whole week of activity scheduling on one page, with the ratings built in. For ideas, see the 142 activities. For the research, see what behavioural activation is.