Behavioral Activation

Fix the If-Then

100

Fix this: If I wake up, then I will have a productive day 

Something similar to: If my alarm goes off at 9am, then I will sit up in bed 

200

What is wrong with this statement?: If I start cleaning, then I will clean the entire apartment 

It is too large and unrealistic

300

Rewrite this into a smaller action: If I have energy, then I will go to the gym

Something similar to: If I put on my tennis shoes, then I will walk outside for 2 minutes 

400

Fix this: If I miss one day, I will try again next week

Something similar to: If I miss one day, I will try again tomorrow

500

What is wrong with this statement?: If I feel motivated, then I will clean my room

Something similar to: If I set a timer for 3 minutes, then I will pick up trash in my room during that time 

Tiny Tasks Win

100

Why do we make the "then" part small? 

To make it doable/ achievable even on a bad day 

200

Give an example of a tiny step for "clean the house" 

Throw away 3 pieces of trash/ wash one dish/ clear off one surface

300

True or false: You must finish the whole task for it to count

False

400

What is better for motivation: Waiting to feel ready or taking a small action first? 

Taking a small action first 

500

Name one reason tiny tasks are helpful

They reduce overwhelm/ improve executive functioning/ builds mastery/ increases follow-through

Avoidance Traps

100

What thought usually keeps people stuck?: "I'll do it ____."

Later

200

Fix this: If I think I'll do it later, then I will do it later

If I think I will do it later, then I will do it for 2 minutes now

300

What is wrong with this plan?: If I am not depressed, then I will call my sister

It lets depression decide whether you act or not

400

Create an If-Then to interrupt scrolling

Something similar to: 

"If I scroll for 10 minutes, then I will stand up" 

OR

"If I open social media, then I will set a 5 minute timer" 

500

Why is waiting for the "right time/ or right mood" not helpful? 

Moods come and go, moods may never come, moods are not always predictable 

Opposite Action

100

If depression says "stay in bed", what is the opposite tiny action? 

Sit up/ put feet on the floor 

200

If anxiety says "leave the store" what is a better If-Then statement? 

Something similar to: If I feel anxious in the store, then I will stay for 2 more minutes 

300

If you are angry and want to send an angry text, what is a healthier plan? 

Something similar to: If I want to send an angry text, then I will wait 10 minutes before I send the text 

400

What does behavioral activation focus on? 

Creating meaningful goals/ utilizing rewards when doing tasks you do not want to do/ values/ value-driven tasks 

500

Give a relapse-prevention If-Then plan for if you miss a day of an action 

Something similar to: If I miss one day, then I will restart the next day 

OR

If I have a bad day, then I will still do one small action

Build Your Own

100

Create an If-Then for brushing your teeth

Something similar to: If I use the bathroom in the morning, then I will brush my teeth 

200

Create an If-Then for taking medication

Something similar to: If I drink something in the morning, then I will take my medication 

300

Create an If-Then for a low mood

Something similar to: If my mood drops below a 4/10, then I will step outside for 2 minutes 

400

Create an If-Then to prevent skipping group

Something similar to: If I want to skip group, then I will get out of bed and get ready for group 

OR 

If I want to skip group, then I will attend for the first 10 minutes 

500

Why does If-Then planning work better than just setting a goal? 

Something similar to: It removes the decision-making in the moment, reduces avoidance, and makes action automatic 

OR

It makes you aware of behaviors and thoughts and how they affect each other/ allows you to reframe of change those thoughts and behaviors