For low mood and depression
Behavioural Activation
NICE first-line treatment for mild-to-moderate depression. Small pleasure (P) and mastery (M) activities, done on purpose — the evidence shows action lifts mood, even when motivation hasn't arrived yet.
Today's plan
Nothing scheduled yet. Pick one or two below.
Activity menu
Small things beat big things. When depressed, it's normal to not feel like any of them — pick one anyway. Mood tends to follow action, not the other way around.
- P
Make a proper cup of tea
Slowly. Notice the steam.
- P
Listen to one song you love
- P
Sit by a window for 5 minutes
- P
Stroke or play with a pet
If you have one, or a friend’s.
- P
Take a warm shower or bath
- P
Eat something you actually like
- P
Wrap up in a blanket
- P
Watch one funny clip
- P
A 10-minute walk, anywhere
- P
Sit in a park for 15 minutes
- P
Take 3 photos of things you like
- P
Visit a café
- P
Browse a bookshop or library
- P
Cook one small proper meal
- P
Text one friend — just to say hi
- P
Call a family member for 5 min
- P
Meet someone for a coffee
- M
Make the bed
- M
Wash one dish or tidy one surface
- M
Drink a full glass of water
- M
Brush your teeth
Counts fully. Especially if it’s hard.
- M
Get dressed properly
- M
Run a load of laundry
- M
Open all the curtains
- M
Walk once around the block
- M
Tidy one room for 10 minutes
- M
Reply to one message you’ve been avoiding
- M
Book an appointment you’ve put off
- M
Stand outside for 2 minutes
- M
Pick up one thing from the shop
- M
Stretch for 3 minutes
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