Free to print
Behavioural activation worksheet
One week on one page. Plan a small activity each day and rate it before and after, with the same ratings used in behavioural activation therapy.
In the US it's spelled behavioral activation.
- Behavioural activation worksheet1 page, A4 landscape. Day, activity, before and after ratings, and how you feel.Download PDF
- Behavioural activation activities list3 pages, A4. All 142 activities by area, with a box to tick the ones you try.Download PDF
How to use it
- PlanPick a small activity and a time. Need ideas? Use the activities list.
- BeforeRate what you expect, 0 to 10: achievement, closeness to others, and enjoyment.
- Do itEven if you don't feel like it. That's the whole idea.
- AfterRate what you got, how important it was, and circle how you feel now.
Comparing the before and after columns shows which activities gave you more than you expected. Those are the ones to do again. There's an example week on the activity scheduling page. For more ideas, see the 142 activities, and for the evidence, see what behavioural activation is.
Prefer it on your phone?
Bloom asks the same before-and-after questions, reminds you at the time you planned, and makes a PDF summary to take to your psychologist or GP. Bloom for clinicians.
Coming soon to the App StoreMore about Bloom