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Behavioral Activation & Exposure Lesson 1 of 10
Plan a week with daily activities for accomplishment and enjoyment. Leave room for unexpected events, then review what you completed and how you felt.
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).
Start by listing all fixed events: work, class, appointments.
Example: “Monday 9 a.m. meeting, Wednesday 1 p.m. flight.”
Seeing white space prevents overload.
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.
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.
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.
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.
Use ✓, ✗, or • for each task (✓ = done, ✗ = missed, • = partial).
Example: Wed: ✓ laundry, ✗ walk
This data feeds into BA3 (Ratings Exercise).
Count ✓ marks, note mood trends, and plan tweaks for next week.
Example: 10/14 tasks completed; mood up 2 points
Gradual build > grand leaps.
0/10 lessons completed
Next up: Five-Minute Starter
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. Scheduling activities can be part of behavioral activation. This worksheet does not establish a treatment dose, a one-week result, or equivalence to medication. Do not change prescribed treatment on the basis of this exercise.
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.
This lesson is an educational practice resource, not a substitute for professional assessment, diagnosis, or treatment. Discuss behavioral health questions or concerns with a qualified healthcare professional.
These resources explain the background approach. They do not validate this worksheet as a standalone treatment or its suggested practice schedule.
Pencil in one mastery & one pleasure task per day.
Make a manageable start on a task by trying it for five minutes, then deciding what to do next.
Score each activity 0-10 to find mood boosters.
Break big chores into 10-min bites; tick off live.
Organize feared or avoided situations from easier to harder to help plan gradual practice.
Visualize success on Step 1 of hierarchy.
Do the behavioral opposite of an avoidance urge.
Break a goal into small, observable steps and acknowledge progress as you practice.
Link each completed task to a small incentive.
Rehearse (thought + action) for a known trigger tomorrow.
Activity Schedule
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