Behavioral Activation Planner: Weekly Worksheet (Printable PDF)
A blank one-week planner for behavioral activation: up to two small activities a day, the kind of each (pleasure, meaning or a small task), your mood from 0 to 10 before and after, and a box to tick. Ideas for each kind are at the bottom. It fits on one A4 or Letter page.
How behavioral activation works, step by step, and what the research found: behavioral activation.
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Behavioral activation: my week
Plan 1 to 3 small activities a day. Mix the kinds: P = pleasure, M = meaning, T = small task. Rate your mood from 0 (worst) to 10 (best) just before and just after. At the end of the week, circle the activities that lifted your mood most and plan more of them.
| Day | Activity (small and specific) | P/M/T | Mood beforeBefore | Mood afterAfter | Done✓ |
|---|---|---|---|---|---|
| Mon | |||||
| Tue | |||||
| Wed | |||||
| Thu | |||||
| Fri | |||||
| Sat | |||||
| Sun | |||||
Pleasure (P): something you used to enjoy, even a little
- Listen to one favorite song all the way through
- Sit outside with a coffee for 10 minutes
- Watch one episode of a show you like
- Take a warm shower and use the good soap
Meaning (M): something that matters to you: people, values, care
- Call or message one person you care about
- Help someone with one small thing
- Water the plants or feed the pet
- Cook one simple meal for yourself or someone
Small task (T): a chore you have been avoiding, cut very small
- Wash the dishes from one meal
- Open the mail and sort it into two piles
- Answer one email you have put off
- Take the trash out
If even one small activity a day feels impossible for 2 weeks or more, talk to a doctor. In danger or thinking of ending your life: call or text 988 (US, Canada), call 116 123 (UK, Ireland), 13 11 14 (Australia), call or text 1737 (New Zealand), or your emergency number.
quietarium.com/en/depression/behavioral-activation/ · CC BY-NC 4.0 · self-help planner, not a treatment
Free to print for your clients and students. Please credit Quietarium; not for sale.