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Low mood & motivation

Plan activities that lift you

Choose small, values-based activities and put them on the calendar — act first, and motivation follows.

About 15 minutes · 8 questionsBehavioral activation
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Low mood & motivation~15 minBehavioral activation

Plan activities that lift you

Choose small, values-based activities and put them on the calendar — act first, and motivation follows.

Why this helps

In behavioral activation you don't wait to feel motivated: you act on a plan, and mood tends to follow (Jacobson, Martell). Activities that bring enjoyment, a sense of accomplishment or match your values work best — starting small and building up (Lejuez and colleagues).

1. Life areas I want more of

Check any that apply

  • Connection with people
  • Fun and play
  • Health and movement
  • Getting things done
  • Learning or creating
  • Nature and the outdoors
  • Faith or spiritual life
  • Helping others
  • Recovery activities

2. Activities I used to enjoy, or might

3. Small tasks that would give me a sense of accomplishment

4. Activities that match what matters to me

5. Sort them: which are easy (start here), medium and hard?

6. Three I'll schedule this week — day and time

Thursday 5pm: walk to the park with the dog

7. What might get in the way, and my plan

8. How I'll notice and give myself credit afterwards

From the Workbook on Amity Connect, via RecoveryHome.comFor reflection and practice — not a diagnosis or a substitute for professional care. In crisis, call or text 988.amityconnect.com/app/workbook/activity-plan
Keep your answers somewhere safe
This worksheet, online and private, on Amity Connect — free for individuals, built by the same team. Your answers stay yours; if you're with a recovery home that uses it, they can assign it to you and see only what you choose to share.
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About this worksheet
It comes from the Amity Connect workbook, built by the same team as RecoveryHome, and is free to print and share. It's for reflection and practice — not a diagnosis, and not a substitute for professional care. Content is never written or edited by advertisers. If you're in crisis, call or text 988.

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Plan activities that lift you — free printable worksheet · RecoveryHome