- ⏱️ Session: 5–10 min
- 🧠 Method: Behavioural Activation (CBT)
- 🎯 Goal: Lift mood & build momentum
- 🔒 Privacy: Local device only
Behavioural Activation Planner (CBT) – Free Tool for Low Mood & Motivation
Add small, doable activities; rate Pleasant (P) and Mastery (M) 0–10; schedule a time; and download calendar reminders. Aim for a daily mix of P & M.
Plan an activity
Planned: 0
Avg P: –
Avg M: –
Tip: aim for balance of P & M
This week
No activities yet.
How to use the Behavioural Activation Planner
- Pick 3 small activities for the next 24–48 hours (mix of feel-good and get-moving).
- Rate P & M (0–10) to check variety. Even a 2–3/10 is fine if it’s doable.
- Schedule it (date & time) and download the
.icsreminder. - Mark “Done” after completion and notice any mood/energy shift.
Evidence-informed tips
- Start tiny: 5–15 minutes beats zero minutes.
- Stack to a routine: attach activities to existing anchors (after coffee, post-lunch).
- Track balance: aim for both P (pleasant) and M (mastery) across the week.
This tool is for self-help and coaching support; it’s not a diagnostic or a substitute for clinical care.