CBT · Depression
Behavioral Activation
Don't wait to feel like it. Do one small thing, then see what your mood does.
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Waiting on you
Did you do it?
Before
Mood right now?
No need to make it sound better than it is.
One small thing
Pick one. Small is the point.
Pleasure · something that feels good
Mastery · something that gets done
When
Locked in
Go do it. You don't have to feel like it.
Depression says wait until you're ready. Ready usually comes after you start, not before. Do it badly if you have to. Badly still counts.
Come back after and rate your mood. It's saved in this browser.
After
Did it happen?
Mood now?
The pattern
Mood, before and after
● before ● after
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