Use it in a therapy session, support meeting or at home to plan a small enjoyable activity or manageable task, then rate depression, pleasure and achievement before and after. The worksheet gives a simple behavioural activation format for noticing how fun activities and completed responsibilities can affect mood, motivation and energy.
This behavioural activation worksheet supports people experiencing depression, low mood or bipolar-related dips in motivation. It is designed for adults who are working with a therapist, mental health practitioner, support worker or recovery coach, as well as for guided self-reflection at home. The structure encourages small, realistic actions that combine enjoyable activities with everyday responsibilities, making it easier to notice links between activity, mood and energy.
The printable sheet includes space to plan and record four activities with dates, alongside before and after ratings for depression, pleasure and achievement on a 0 to 8 scale, from absolutely none to extreme. This makes it useful as a CBT behavioural activation exercise, an activity scheduling worksheet, a mood tracking tool or a therapy homework task. It can also help during review conversations by showing which tasks felt manageable and which activities were more rewarding than expected.
Use it when planning a low-pressure week, preparing for a support session, building a routine after a difficult period, or choosing one step to start with on days when motivation is limited. The final reflection prompt gives the person space to consider what they noticed about their choices, feelings and follow-through. View, download or print the worksheet to use as a simple, repeatable planning aid for therapy, recovery work or home learning about mood and activity.
