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Behavioral Activation & Exposure Lesson 2 of 10
Choose a small part of a task you have been avoiding and try it for five minutes. When the timer ends, decide whether to stop, continue, or switch.
Goal: Try the starter on one manageable task, then decide whether it is useful to repeat.
Prep time: 2 minutes Action time: Try 5 minutes.
Choose one task (BA1) you’ve been avoiding.
Example: “Clean the kitchen.”
Write it on today’s planner to increase follow-through.
Break the task into something that takes 300 seconds or less.
Example: Wash 3 dishes, wipe 1 counter.
Smaller = better. Don’t overthink the “right” piece.
Use a phone, stove, or digital timer. Choose a timer you can use easily.
Set up what you need before starting.
As soon as the timer starts, begin your action.
Example: Turn on faucet, grab sponge.
You do not need to feel motivated before trying a manageable step.
When the timer ends, choose: Stop, Continue, or Switch.
Example: Stop or continue? Continue 5 more minutes.
When the timer ends, decide whether to continue or stop. Either choice completes the planned five-minute start.
Record whether you stopped as planned, continued, or adjusted the task. Stopping after five minutes still completes the planned start.
Example: Clean the kitchen →
This data flows into your BA3 ratings.
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The Five-Minute Starter gives a task a small, clear starting point. Choose an activity from your Activity Schedule, decide what you can reasonably try in five minutes, and set a timer. When it ends, you can stop or choose to continue.
For example, “clean the kitchen” might become “wash three dishes.” The aim is to practice starting, not to finish the whole task or force a change in mood. Use the worksheet to record the task, your first step and what happened. If that step still feels too large, the Graded Task Assignment lesson can help you break it down further.
What if I quit at exactly five minutes?
Stopping at the planned time is a valid outcome. Record what you tried, then choose whether to repeat or adjust the step next time.
Does this work for workouts or only chores?
It can be adapted to many everyday activities, such as writing a paragraph or tidying a small area. Choose a task and duration that fit your abilities and circumstances.
I keep forgetting to set the timer.
Pre-set a recurring phone alarm titled “5-Min Start” or pair the task with an existing cue (after morning coffee).
Why not use the Pomodoro (25-minute) technique?
A longer timed session may suit some tasks. Five minutes is a smaller starting commitment; choose a length that feels manageable rather than treating either timer as a rule.
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.
Five-Minute Starter
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