Activity Planning Worksheet
Break the depression-inactivity cycle through structured behavioral activation.
Why Activity Planning Works
Behavioral Activation (BA) is one of the most evidence-based treatments for depression. Research shows that when we're depressed, we withdraw from activities and relationships, which deepens the depression. This creates a vicious cycle.
Activity planning breaks this cycle by gradually reintroducing meaningful, enjoyable, or productive activities into your life—even when you don't feel like it. Action comes before motivation.
Key Principle:
"Don't wait to feel motivated to do something—do the activity first, and motivation often follows."
Understanding the Depression-Inactivity Cycle
Feel depressed, low energy, hopeless
Withdraw from activities, isolate, avoid
Miss out on positive experiences, lose sense of purpose
Depression worsens → Cycle repeats
Breaking the Cycle:
Activity planning interrupts this cycle at step 2 by intentionally scheduling and completing activities, which leads to improved mood over time.
Two Types of Activities
Pleasure Activities
Purpose: Enjoyment, fun, relaxation, connection
Examples:
- • Listening to music you love
- • Taking a warm bath
- • Watching a favorite show
- • Spending time with a pet
- • Reading for pleasure
- • Going for a nature walk
- • Cooking a favorite meal
- • Video chatting with a friend
- • Enjoying a cup of coffee/tea mindfully
- • Gardening or crafts
Mastery Activities
Purpose: Accomplishment, productivity, competence
Examples:
- • Completing a work task
- • Doing the laundry or dishes
- • Paying bills or organizing finances
- • Exercising or going to the gym
- • Learning a new skill
- • Organizing a closet or desk
- • Completing a home repair
- • Attending a class or workshop
- • Making a difficult phone call
- • Meal prepping for the week
Balance is key: A healthy activity schedule includes both pleasure activities (for enjoyment) and mastery activities (for accomplishment). Both improve mood in different ways.
Weekly Activity Planning Worksheet
Instructions: Plan activities for the upcoming week. Include specific times, and balance pleasure (P) and mastery (M) activities. After completing each activity, rate your mood before and after (0-10 scale).
| Day/Time | Planned Activity | Type (P/M) | Mood Before (0-10) | Mood After (0-10) | Completed? (✓) |
|---|---|---|---|---|---|
| Monday Morning | |||||
| Monday Afternoon | |||||
| Monday Evening | |||||
| Tuesday Morning | |||||
| Tuesday Afternoon | |||||
| Tuesday Evening | |||||
| Wednesday Morning | |||||
| Wednesday Afternoon | |||||
| Wednesday Evening | |||||
| Thursday Morning | |||||
| Thursday Afternoon | |||||
| Thursday Evening | |||||
| Friday Morning | |||||
| Friday Afternoon | |||||
| Friday Evening | |||||
| Saturday | |||||
| Sunday |
Setting SMART Activity Goals
When planning activities, make them SMART to increase the likelihood you'll complete them:
Specific
State exactly what you'll do, when, and where.
"Exercise more"
"Walk for 15 minutes around the block Tuesday at 10am"
Measurable
Include details so you know when you've completed it.
"Clean the house"
"Wash and put away dishes, take out trash"
Achievable
Start small. Better to succeed at something small than fail at something big.
"Run a marathon this month"
"Walk for 10 minutes 3 times this week"
Relevant
Choose activities aligned with your values and goals.
Example: If you value connection, prioritize social activities like calling a friend.
Time-bound
Set a specific day and time. Add to your calendar.
Example: "Thursday at 2pm" instead of "sometime this week"
Overcoming Common Barriers
"I don't feel motivated"
This is the most common barrier—and it's exactly why behavioral activation works. You don't need to feel motivated first.
Strategy:
- • Commit to doing the activity for just 5 minutes. Often you'll continue once you start.
- • Remind yourself: "Action comes before motivation, not the other way around."
- • Focus on the behavior, not the feeling. Your job is to do the activity, not to enjoy it (yet).
"I'm too tired"
Depression often causes fatigue. Waiting to have energy perpetuates the cycle.
Strategy:
- • Choose very small, low-energy activities (e.g., 5-minute walk instead of 30-minute run).
- • Schedule activities during your highest-energy time of day.
- • Movement often increases energy. Try it as an experiment.
"What's the point? Nothing will help"
Hopelessness is a symptom of depression, not a fact about your future.
Strategy:
- • Treat activity planning as a behavioral experiment. You're testing whether it helps, not assuming it won't.
- • Track your mood before and after activities. Let the data speak.
- • Reminder: Behavioral activation is one of the most evidence-based treatments for depression. It works for most people who stick with it.
"I don't have time"
Strategy:
- • Start with just 5-10 minute activities.
- • Combine activities (e.g., call a friend while folding laundry).
- • Remember: Improving your mental health is a productive use of time.
Weekly Reflection
At the end of each week, reflect on your activity planning to identify patterns and adjust your approach.
1. What percentage of planned activities did you complete?
If less than 50%, your activities may be too difficult. Try easier or shorter activities next week.
2. Which activities improved your mood the most?
Do more of these activities next week.
3. What barriers came up, and how can you address them?
4. Did you notice any changes in your overall mood this week?
5. What will you continue, start, or stop doing next week?
Tips for Success
Start incredibly small
If you're stuck, start with 5-minute activities. Success builds momentum.
Schedule activities in advance
Add to your calendar. Don't wait to "feel like it" in the moment.
Track your mood before/after
This helps you see evidence that activities improve mood—even when you don't expect it.
Balance pleasure and mastery
Include both fun activities and productive tasks. Both matter.
Celebrate partial completion
If you planned a 30-min walk but only did 10 minutes, that's still a win. Progress > perfection.
Be consistent
Activity planning works best when practiced regularly over weeks, not just once or twice.
When to Seek Professional Support
Activity planning is a powerful tool, but it works best as part of therapy for depression. Consider seeking professional help if:
- • Your depression is severe or has lasted more than 2 weeks
- • You're having thoughts of self-harm or suicide
- • You've tried activity planning for several weeks with no improvement
- • Your symptoms are interfering significantly with work, relationships, or daily functioning
A therapist trained in Behavioral Activation can help you customize this approach and address barriers that come up. Compare online therapy platforms to find support.
Crisis Support
If you're in crisis or having thoughts of suicide, reach out for immediate help:
Related Resources
Mood Tracking Worksheet
Track daily mood patterns and identify triggers
Depression Thought Record
Challenge negative thoughts that maintain depression
Depression Screening (PHQ-9)
Assess your depression severity with validated tool
Best Platforms for Depression
Find online therapy specialized in treating depression