1. A focus on doing, not just talking

BA focuses on what you’re doing day-to-day, unlike talk therapy, which dives into your thoughts or past. The idea is:

“Your behavior influences your mood, so let’s change the behavior first.”

You’ll spend less time analyzing and more time planning and experimenting with small, manageable activities.

2. Activity monitoring and scheduling
   
   

One of the first steps is tracking what you currently do and how it affects your mood.

You might use simple logs or worksheets to rate activities and emotions.

Next comes activity scheduling by planning things that:

• • Give you pleasure.
  • Give you a sense of achievement.
  • Support your values.

Expect to plan activities in and outside of sessions, and to track how they impact your mood.

3. Doing things even if you don’t feel like it

This is a core part of BA. Depression tells you to wait until you feel better to act. BA flips that:

“Act first, even if motivation is low and your mood will follow.”

It can feel uncomfortable at first, but with support, this builds momentum and gradually reduces psychological issues.

4. Identifying patterns of avoidance
   
   

You’ll work with your therapist to spot how you’re avoiding things (even subtly), like:

• • Withdrawing socially.
  • Sleeping excessively.
  • Overthinking instead of acting.
  • Procrastinating on responsibilities.

Avoidance keeps depression in place, so expect to gently challenge it over time.

5. Small steps, gradual progress

Don’t worry, you won’t be thrown into a bunch of activities all at once.

It’s about pacing and building confidence slowly, maybe starting with something as simple as taking a shower or stepping outside.

Progress is measured in small wins: “I made my bed,” “I called a friend,” “I went for a walk even though I didn’t want to.”

6. A collaborative, structured approach
   
   

BA is structured, but flexible. You and your therapist will work together to:

• • Set weekly goals.
  • Adjust based on what’s working (or not).
  • Troubleshoot setbacks without judgment.

It’s not about “trying harder,” it’s about finding what fits you.

7. Less focus on thoughts, more emphasis on life

Unlike CBT, BA doesn’t directly challenge negative thoughts.

Instead, it helps you create new experiences that alter your mindset naturally through action instead of argument.

You’ll still talk about feelings, but the highlight is on behavior as a change agent.

8. Progress in a few weeks (usually)
   
   

Most people start to notice small changes in energy, mood, and motivation within 3–6 sessions, as long as they’re actively trying out the planned behaviors.

It’s not a magic bullet, but it often works faster than expected when practiced consistently.

9. Long-term tools for staying well

BA gives you practical tools you can keep using even after therapy ends.

When life gets tough again, you’ll have a framework to fall back on:

• • Notice the dip.
  • Detect what you’re avoiding.
  • Reintroduce meaningful action.

What it’s not:

• • It’s not passive or insight-only therapy.
  • It’s not a quick fix (though results can come quickly).
  • It’s not about unending positivity or “just go for a walk” oversimplification.
  • It’s not one-size-fits-all since you tailor it to your values and interests.