Behavioral Activation is a practical form of behavioral therapy that focuses on what you do, not just what you think or feel. The first steps in this approach are often much smaller and more manageable than people expect.
Practical First Steps in Behavioral Activation
I usually start with two pieces: self-awareness and tiny, realistic actions.
1. Build Self Awareness
We need a clear picture of your current patterns. I often use:
- Mood ratings
- “What is your mood today on a scale of 0 to 10?”
- Activity logs or diary cards
- “What were you doing when your mood was at a 3? What about when it was at a 5?”
For example: “You feel a 3 out of 10 when scrolling through social media, but after you walk the dog, it is a 5 out of 10.” That tells us the dog walk, while more effortful than scrolling, “pays you back” more emotionally.
2. Clarify Values And Goals
I often ask:
- “If you were not depressed, what would you like to be doing?”
- “How do you want to envision yourself?”
You do not need to act on everything immediately. We start by doing a small slice of that valued life.
What Is A Behavioral Activation Schedule?
A behavioral activation schedule is a simple, structured plan for your days that connects:
- Wake time
- Activities
- Mood tracking
Common elements include:
- Consistent wake time
- For example, starting with 12:55 p.m., then gradually shifting earlier in small increments.
- Planned activities
- Short walks, chores, social outreach, hobbies.
- Mix of pleasure and mastery
- Something that feels good quickly and something that builds a sense of accomplishment.
It is not about scheduling every minute. It is about building a basic rhythm, so your life no longer feels like a blur of sleep and avoidance.
When we review the schedule over time, we look at it like a graph:
“It is like looking at a stock market. There will be times when you hit the snooze button, but we look longitudinally. Is the pattern toward progress?”
If yes, then you are moving in the right direction, even with bad days.
What Are Behavioral Activation Exercises?
Behavioral activation exercises are specific tasks designed to put the theory into practice. Some examples:
Basic Daily Functioning
- Set an alarm and actually get out of bed at that time.
- After getting up, bathe and put on daytime clothes.
- Sit outside, even for a few minutes, to get sunlight.
Simple Mastery Tasks
- Do one small household task, such as taking out the trash or loading the dishwasher.
- Send one work email you have been avoiding.
- Pay one bill or open a piece of mail you have been putting off.
Graded Activity Approach
If everything feels impossible, we break activities down, similar to physical therapy:
“Someone who was paralyzed does not start with running. We start with sitting up, then moving legs, then walking a foot.”
In the same way, with behavioral activation, we ask:
- “What is the smallest version of this task you can do?”
Then we build from there.
Start Your Journey to Feeling Better
Behavioral Activation is a practical, evidence-based approach that helps you reclaim your life by focusing on small, meaningful actions rather than just thoughts or feelings. By building self-awareness, clarifying values, and gradually adding structured, rewarding activities to your day, you can start to shift your mood and create positive momentum, even when depression, anxiety, or other mental health challenges feel overwhelming. If you’re ready to take that first step, schedule an appointment today.
Author: Dr. Hong Yin
Hong Yin, MD, has been a practicing medical professional in the Milwaukee community since 2012. She understands that your health and wellness concerns extend beyond routine medical care. She’s a highly trained, board-certified psychiatrist who provides an array of comprehensive services and procedures to help people overcome mental health problems.