BA1: Activity Schedule
Virtual Coach
Work step-by-step through the Behavioral Activation & Exposure exercise with the virtual coach.
Introduction
When depression or anxiety sap energy, motivation follows mood in a downward spiral: feel bad → do less → feel worse. Behavioral Activation flips that loop. By scheduling one Mastery activity (productive) and one Pleasure activity (enjoyable) every day, you act first and let mood catch up. Research shows that as little as two planned activities a day can lift effect within a week and rival antidepressants for mild–moderate depression.
Instructions
Goal: Fill out a 7-day schedule with at least 1 Mastery + 1 Pleasure activity per day.
Time to plan: 10–15 minutes each Sunday (or Monday morning).
Step 1: Snapshot the Week
Start by listing all fixed events: work, class, appointments.
Example: “Mon 9 a.m. meeting, Wed therapy.”
Seeing white space prevents overload.
Step 2: Brainstorm Activities
On a blank sheet, divide two columns: M (Mastery) and P (Pleasure). Write at least 10 in each.
Example: M: laundry, budget · P: latte, playlist dance
Stuck? Use the worksheet’s 120-idea cheat sheet.
Step 3: Rate Each Activity
Predict how satisfying the task will feel afterward. Score each 0–10 for either Mastery or Pleasure.
Example: Laundry 6M · Latte 7P
Start with high scores to build early momentum.
Step 4: Slot One M + One P Daily
Add one Mastery and one Pleasure activity to each day’s calendar.
Example: Tue 5 p.m. budget (M), 8 p.m. comedy show (P)
Treat them like appointments—non-negotiable.
Step 5: Add a “Flex Square”
Block out 30 minutes daily for unexpected shifts or spill-over tasks.
Example: Thu 3–3:30 p.m. flex
Flex time helps avoid derailment.
Step 6: Track Completion
Use ✓, ✗, or • for each task (✓ = done, ✗ = missed, • = partial).
Example: Wed: ✓ laundry, ✗ walk
This data feeds into BA3 (Ratings Exercise).
Step 7: Review Sunday Night
Count ✓ marks, note mood trends, and plan tweaks for next week.
Example: 10/14 tasks completed; mood up 2 points
Gradual build > grand leaps.
FAQs
What if I don’t feel like doing the activity when the time comes?
Acting despite low mood is the treatment. Use “5-Minute Starter” (BA2) to get rolling, or swap with the day’s Flex Square—don’t delete.
How big should a Mastery task be?
Small enough to finish in < 30 minutes but big enough to feel earned (score ≥ 5). Folding one load of laundry beats “clean the house.”
Can one task count as both Mastery and Pleasure?
Absolutely—note it as M/P and log both scores later.
What if an emergency ruins the schedule?
Life happens. Mark tasks ✗, note why, and reschedule in the next Flex Square or week review—no self-blame.
Disclaimer
If you have any behavioral health questions or concerns, please talk to your healthcare or mental health care provider. This article is supported by peer-reviewed research and information drawn from behavioral health societies and governmental agencies. However, it is not a substitute for professional behavioral health advice, diagnosis, or treatment.
