Build
Behavioral Activation
Act first. Let the feeling catch up.
One small, scheduled action, matched to a value and a menu card. Fill this out before you need motivation, not while waiting for it.
Members can fill this in online and keep their answers in their Library. Come back and edit it any time. Or download the PDF to print.
The worksheet, as designed. The same content is written out below.
A value this serves
When I'll do it
Circle one card Pick one
- Mastery: a sense of 'I did that,' even if no one else sees it
- Pleasure: feels good right now, on its own terms
- Connection: a small, low-stakes reach to someone
- Movement: any change in the body, however small
The smallest version of the action is:
The very first physical motion is (open the app, put on the shoes):
I'll know I started if:
The barrier most likely to get in the way is:
02
Mood before -> Mood after
Mood before
12345
lowhighMood after
12345
lowhighIt doesn't have to feel good to count. It only has to be small enough that you actually did it.
Come back to this page after you try it - the mood strip above is the only 'grade' that matters.
Sources and credits. ASOFTLANDINGSPACE.COM