Build a fuller week
Behavioral activation planner
When we feel low, doing less feels safer — but it usually leaves us feeling worse. This plans a few small things across your week, asks you to guess how much you’ll enjoy each one, then to rate how it actually felt. Over time, you’ll see the gap between what you expect and what really lifts you.
1
Plan something
Which day?
How much do you think you’ll enjoy this?
5
Not at allA lot
Name the activity to add it.
2
Your week
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Why this helps
When we feel low, we underestimate how good things will feel, so we skip them — and feel lower. Behavioral activation flips the order: you do the thing first and judge it after. The ratings show you, in your own hand, that action tends to lift mood more than waiting to feel like it ever does.
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