When mood drops, motivation usually follows. Waiting to “feel like it” keeps you parked. Behavioral activation flips the order: move first; mood follows. It is one of the most evidence‑supported interventions for depression and burnout because it rebuilds structure and contact with what gives life meaning. This is a straightforward, no‑frills plan you can run this week.
The Core Idea
Action drives emotion. Small, repeatable behaviors create enough friction against avoidance to wake up energy and attention. We focus on three lanes: Body; Tasks; People. Touch each lane daily. Keep the bar low and consistent.
Ground Rules
Set the baseline: pick a start time for your day; a lights‑out time; and a 10‑minute movement block. Non‑negotiable.
Shrink to win: if a step feels heavy, cut it in half until it is doable in two minutes.
Track pleasure and mastery: after each activity, rate P and M from 0 to 10. The goal is not high numbers; the goal is dependable reps.
Protect sleep: wake time is your anchor. If you nap, cap it at 20 minutes; end before 3 p.m.
Safety first: if you notice spikes of agitation, racing thoughts, or suicidal thinking, pause the plan and use your crisis resources immediately.
Your One‑Week Sprint
Each day has one task in each lane. Keep each item 10 to 20 minutes unless noted.
Day 1: Reboot
Body: ten minutes outside within an hour of waking; natural light; easy walk.
Tasks: five‑minute tidy of one surface; set out tomorrow’s clothes.
People: send one “thinking of you” text; no explanation needed.
Day 2: Create momentum early
Body: protein forward breakfast; drink a full glass of water.
Tasks: list three small wins for today; schedule them on a calendar.
People: greet a barista or neighbor; eye contact; one sentence.
Day 3: Reduce avoidance friction
Body: stretch hips, chest, and calves for eight breaths each; slow exhales.
Tasks: pick one avoided item; set a two‑minute timer; stop when it ends.
People: ask someone a genuine question; listen for one minute without fixing.
Day 4: Add “Pleasure and Mastery”
Body: ten minutes of rhythmic movement: walk; pedal; row; dance.
Tasks: choose one “mastery” step that nudges a skill or responsibility; log P and M after.
People: plan a short shared activity tonight: tea; a board game; a show; a walk.
Day 5: Clean the mental desk
Body: two minutes of paced breathing: inhale four; exhale six; repeat ten times.
Tasks: do a five‑minute “brain dump” on paper; sort items into now; soon; later.
People: write a thank‑you note or email; one paragraph; send it.
Day 6: Values in action
Body: nature contact for fifteen minutes; no phone; notice color; shape; sound.
Tasks: pick one step tied to a value: learning; service; craftsmanship; family. Do the smallest version.
People: proactive repair if needed: own your part; name impact; commit to one change.
Day 7: Review and reset
Body: longer walk or gentle hike; 20 to 30 minutes at conversational pace.
Tasks: weekly review: what worked; what dragged; what to adjust; schedule next week’s anchors.
People: plan something to anticipate in the next seven days; simple and specific.
Troubleshooting Guide
If the morning derails: restart at the next available hour; do not scrap the day.
If you feel flat while doing the task: keep going; the lift often shows up after the rep, not before it.
If avoidance wins three days in a row: halve every target; switch to two‑minute reps; increase prompts and cues.
If your schedule is chaotic: anchor two things only for a week—wake time and one body action—then layer in tasks and people.
How to Track Without Overthinking
Use a simple grid for seven days with three columns: Body; Tasks; People. After each item, jot P and M scores. Scan for patterns: which actions give the best return for the least effort; which time of day works best; where avoidance hides. That becomes next week’s playbook.
