If you're thinking about ending your life, or you're not safe right now, call 000 in Australia or 988 in the US. Lifeline is on 13 11 14, any time.

What to do when you're depressed

When you're depressed, even small jobs can feel impossible. The trick is to make the first step smaller than it feels worth doing. Doing something small, before you feel like it, is how most people start to feel better.

Start smaller than you think

Depression makes big plans feel pointless, so skip the big plan. Pick one activity you could do in five minutes, even on a bad day.

• Open the curtains or blinds BodyLet light in. A tiny reset for the room and for you
• Have a glass of water right now BodyNot later. Right now, while you're thinking about it
• Make your bed AchievementStart or end the day with one completed act
• Step outside for fresh air BodyStand on the porch, walk to the letterbox. Just be outside briefly
• Send a voice message to someone ConnectionMore personal than text, easier than a call

Five steps for a bad day

1. Lower the bar. One small activity is a good day.
2. Mix it up. Over a week, try something from each part of life: getting something done, time with people, something you enjoy, your body, and rest.
3. Do it before you feel like it. Motivation usually turns up after you start.
4. Notice how you feel afterwards. Worse, the same, or a bit better. Writing it down shows you patterns over time.
5. Do it again tomorrow. Small steps add up over weeks, not hours.

If you're at home

You don't need to go anywhere. Each of these takes ten minutes or less.

• Do a load of laundry AchievementA simple task that genuinely feels good when done
• Pay a bill or admin task AchievementClear the one that's been sitting on the list
• Stretch for 10 minutes BodyGentle movement to release tension in your body
• Dance to one song BodyPut on a track and let your body move
• Make a nice cup of tea or coffee EnjoymentSlow down and enjoy the ritual of preparing a drink
• Light a candle EnjoymentA small sensory act that changes the mood of a room
• Put your phone in another room before bed RestRemove the temptation and help your brain wind down
• Hold something warm RestA mug, a heat pack, a warm towel. Comfort through temperature

If you're on your own

Contact with people still counts, even from the couch.

• Text someone you've been meaning to reach out to ConnectionSend that message you've been putting off
• Send a voice message to someone ConnectionMore personal than text, easier than a call
• Message a friend a funny meme ConnectionShare something light and playful
• Reply to a message you've been putting off ConnectionClear that social backlog. Even one reply counts
• Join an online community ConnectionFind your people in a forum, group, or server

There are 142 small activities in the full list, grouped by how long they take.

Why this works

This is behavioural activation. Depression makes you do less, and doing less leaves fewer good moments in your day, so you feel worse. Small activities break that loop from the doing end. In studies, it works about as well as CBT for depression. Read the research.

When to get more help

Has it lasted more than two weeks? Is it getting in the way of work, study or the people around you? Then talk to your GP. In Australia, your GP can refer you to a psychologist under a Mental Health Treatment Plan.

Beyond Blue is on 1300 22 4636 in Australia. If you're not safe, call 000 in Australia or 988 in the US, or Lifeline on 13 11 14.

Tools that help

• The activity list, with a button that picks one for you
• A free worksheet to plan a week and rate how each activity went
• How activity scheduling works, with an example week