Week 4: Behavioral Activation II
Scheduling for Mood
Now that you've tracked your baseline, it's time to intentionally schedule activities that boost your mood. We focus on two types of activities:
Pleasure Activities
Things you do purely for enjoyment or relaxation.
- Listening to music
- Taking a hot bath
- Calling a friend
- Walking in nature
Mastery Activities
Things that give you a sense of accomplishment or achievement.
- Paying a bill
- Cleaning one drawer
- Finishing a work task
- Exercise
The "Action Before Motivation" Rule
Important: Do not wait until you "feel like" doing it. In depression, motivation often comes after the action, not before. Schedule it like an appointment and show up for yourself.
Weekly Schedule
Plan one Pleasure (P) and one Mastery (M) activity for each day. Keep them small and achievable.
| Mon | Tue | Wed | Thu | Fri | Sat | Sun |
|---|---|---|---|---|---|---|