BA4: Graded Task List
Virtual Coach
Work step-by-step through the Behavioral Activation & Exposure exercise with the virtual coach.
Introduction
Big projects—cleaning the garage, writing a term paper, job-searching—often trigger overwhelm paralysis. Graded Tasking slices an intimidating goal into a ladder of doable rungs, ordered from easiest to hardest. Each completed rung boosts mastery, self-efficacy, and dopamine, making the next step feel lighter. Controlled studies show that graded task lists raise homework completion and speed depression recovery compared with “just try harder” advice.
Instructions
Goal: Build and climb one task ladder every week for the next four weeks.
Planning time: 10 minutes Action time: You choose the pace.
Step 1: State the Goal
Write the big outcome you want.
Example: “Organise garage.”
Keep it short—one clear, concrete sentence.
Step 2: Brain-Dump Steps
List every mini-task that contributes to the goal (no need to order yet).
Example: Move bikes, sort boxes, donate tools, sweep floor.
Quantity first—don’t worry about sequence yet.
Step 3: Estimate Difficulty (0–10)
Gut-rate each step for effort or anxiety.
Sweep 3, Donate 6, Sort 8.
Go with your instinct to avoid overthinking.
Step 4: Order from Easiest Up
Reorder the tasks from easiest to hardest based on the scores.
Example: 1) Sweep (3) → 2) Move bikes (4)…
Ties? Go with whichever feels friendlier.
Step 5: Assign Dates & Durations
Schedule 1–2 rungs per day in your calendar.
Example: Sat 10:00–10:20 a.m. Sweep; 10:25–10:45 Move bikes.
Keep each rung ≤ 20 minutes max.
Step 6: Start With One
Do the first rung today, or right now if possible.
Start: Sweep.
Momentum loves immediacy.
Step 7: Mark Progress
Use ✓ = finished, ↻ = partly done, ✗ = skipped. Log mood (0–10) after each rung.
Example: ✓ Sweep (Mood +2).
Small mood bumps prove it’s working.
Step 8: Review & Re-rate
At week’s end, count ✓’s, update difficulty ratings, and adjust the plan.
Example: 5/7 rungs done—finish remaining next week.
Partial progress (↻) is just information, not failure.
FAQs
Why difficulty 0-10 and not easy/medium/hard?
Numbers produce finer gradations, letting you sneak in 5-minute micro-steps (difficulty 2-3) that words might miss.
What if a rung still feels too hard on the day?
Split it again (micro-chunk) or drop to the next easier rung; never skip the ladder entirely.
Isn’t this just procrastination in disguise?
No—graded tasks move you forward while building competence. Procrastination stalls without progress.
Can I run multiple ladders at once?
Start with one to master the method; once confident, two concurrent ladders are fine—just schedule rungs on different days.
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.
