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Health & daily habits

Moving for my mood

Find a kind of movement you'll actually do, start small, and notice how it changes your mood.

About 10 minutes · 8 questionsBehavioral activation
Fill it in online — freeThe print dialog can also save it as a PDF.

Health & daily habits~10 minBehavioral activation

Moving for my mood

Find a kind of movement you'll actually do, start small, and notice how it changes your mood.

Why this helps

Exercise has real effects on depression: a large 2024 review in the BMJ found walking or jogging, yoga and strength training all helped (Noetel and colleagues). It eases stress and cravings too. The best kind is the one you'll keep doing.

Check with your doctor if you have health conditions. In eating disorder recovery, follow your care team's guidance — this is about mood, not changing your body.

1. Movement I might enjoy

Check any that apply

  • Walking
  • Dancing
  • Stretching or yoga
  • Biking
  • Swimming
  • Lifting or bodyweight exercises
  • Team sports or pickup games
  • Hiking or time in nature
  • Playing with kids or a dog
  • Gardening or yard work

2. Movement I used to enjoy

3. My starting point — small enough to be easy

A 10-minute walk after lunch, three days this week.

4. Who could join me

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

6. After trying it once — my mood before

0 = Very low01234567891010 = Very good

7. …and my mood after

0 = Very low01234567891010 = Very good

8. What I noticed

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/movement-mood
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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Moving for my mood — free printable worksheet · RecoveryHome