Behavioral Activation · action first
Do one small thing
When you’re low, waiting to feel like it keeps you stuck. Pick something small, do it, then notice how it actually felt — that’s how the energy comes back.
Plan an activity
small, doable, tuned to you
To do (2)
- Grounding sensory walkpleasant
- Write down one clear, unfiltered boundary in a private journalvalues
Done
- Draft a two-sentence script for an upcoming difficult conversationpleasure 1/10 · mastery 2/10 · mood 4/10
- Cold water splash for instant physical groundingpleasure 9/10 · mastery 10/10 · mood 7/10
- 5-minute sensory walkpleasure 6/10 · mastery 7/10 · mood 6/10