Getting started with behavioral activation can be surprisingly simple since it’s a structured yet flexible approach that focuses on doing it first to feel better later, instead of waiting to feel motivated before acting.
- Understand the cyclic nature of depression
Depression often leads to avoidance and withdrawal, which cuts down positive experiences. This reinforces depression.
BA breaks that cycle by assisting people in reintroducing meaningful and rewarding activities, even when they don’t feel like it at first.
- Find your values and what matters to you
BA works best when activities align with personal values like relationships, health, learning, or creativity, instead of doing things randomly.
Ask yourself:
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- What used to give me a sense of purpose?
- What do I care about (even a little)?
- What kind of person do I want to be?
Example: If you value connection but avoid people, BA might start by sending one message to a friend.
- Track your current activity and mood
For a few days, write down:
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- What you do each hour (basic activity tracking).
- How you feel before and after (use a 0–10 mood scale).
This helps spot:
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- Patterns of avoidance, such as staying in bed all day.
- What little things might already help your mood, like walking the dog or taking a shower.
- Choose small and manageable activities
Start small and specific. The goal isn’t to “fix your life,” but to create little sparks of movement and support.
Use the TRAP–TRAC model:
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- TRAP: Trigger → Response (Avoidance Pattern).
- TRAC: Trigger → Response (Alternative Coping).
Instead of avoiding a stressful task (TRAP), plan an easier version (TRAC), like doing it for 5 minutes.
- Schedule activities into your day
Use a daily planner or phone reminders. Treat activities like appointments.
Balance 3 types of activities:
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- Pleasure: Something you enjoy (or used to).
- Mastery: Something that gives a degree of accomplishment.
- Social: Something that connects you with others.
Example:
Monday 10 AM – short walk (mastery + pleasure).
Tuesday 4 PM – call a friend (social).
- Rate your mood after each activity
This helps strengthen the link between action and feeling.
People often notice:
“I didn’t want to go for that walk, but I felt 3 points better after.”
It’s not about instant joy. Just small positive shifts over time go a long way.
- Problem-solve barriers
Depression can make even simple things feel impossible.
Expect obstacles.
When you hit a block, ask yourself:
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- Can I break this down further?
- What’s the smallest step I can take?
- Can I pair this with something I already do?
- Be consistent and compassionate
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- Aim for progress, not perfection.
- Even small wins
- Be kind to yourself when things don’t go as planned. That’s part of the process.
- Realistic expectations:
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- You might not want to do things at first.
- That’s okay. BA says: “Action leads mood, not the other way around.”
- Mood improvements often follow behavior change with time and consistency.
It can be done:
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- On your own (with structure).
- With self-help books or online tools.
- With a therapist trained in BA.
