A Behavioural Activation Worksheet is a valuable tool in Cognitive Behavioural Therapy (CBT) designed to help people who are struggling with depression, low motivation, or a lack of engagement in positive activities. Behavioural activation focuses on identifying and increasing activities that promote well-being, boost mood, and increase a sense of accomplishment. The goal is to break the cycle of inactivity and help clients reconnect with activities that are reinforcing or improving their mental health.

Here’s a breakdown of the Behavioural Activation Worksheet and how it can be used:

Behavioural Activation Worksheet

1. Activity

• Description: List the specific activities that you have been avoiding or have not engaged in recently. This can include any daily activities, hobbies, work tasks, or self-care practices.
• Purpose: This helps identify areas where inactivity might be affecting mood and behaviour.

Example: Going for a walk, cleaning the house, calling a friend, going to work.

2. Anticipated Enjoyment

• Description: Rate how much enjoyment or satisfaction you expect to get from each activity on a scale of 1 to 10, where 1 is not enjoyable at all, and 10 is extremely enjoyable.
• Purpose: We often underestimate how enjoyable or fulfilling certain activities will be, so this helps you gain perspective on what you expect versus what actually happens.

Example:

• Going for a walk – Anticipated enjoyment: 4/10
• Calling a friend – Anticipated enjoyment: 7/10

3. Success Rating

• Description: Rate how successful or confident you feel in completing each activity on a scale of 1 to 10, where 1 is very unlikely and 10 is extremely likely.
• Purpose: This helps identify barriers to engagement, including feelings of self-doubt or the perception of difficulty in completing tasks.

Example:

• Going for a walk – Success rating: 8/10
• Calling a friend – Success rating: 5/10

4. Actual Enjoyment

• Description: After completing the activity, reflect on how enjoyable or fulfilling the activity was. Rate the enjoyment again on a scale of 1 to 10.

Example:

• Going for a walk – Actual enjoyment: 6/10
• Calling a friend – Actual enjoyment: 8/10

5. Actual Success

• Description: After completing the activity, reflect on how successful you feel for completing it. Rate it on a scale from 1 to 10.
• Purpose: This measures the sense of accomplishment, which is often lower than expected in depressed or unmotivated clients. It can help build confidence in future action.

Example:

• Going for a walk – Actual success: 9/10
• Calling a friend – Actual success: 7/10

6. Reflection/Observation

• Description: Reflect on how you felt before and after the activity. What did you learn from completing it? How did your mood change, if at all?
• Purpose: This encourages you to observe your behavior, feelings, and thoughts more closely and identify patterns. It also reinforces the benefits of engaging in activities.

Example:

• Before: "I felt lazy and anxious about going for a walk."
• After: "I felt a little better and more energized after the walk."
• Reflection: "I wasn’t as tired as I thought I would be, and it helped clear my mind."

7. Action Plan

• Description: Identify specific steps to take in the next day or week to engage in more positive or mood-boosting activities. This can include new or modified activities, as well as ways to overcome barriers to participation.
• Purpose: This step ensures you continue engaging in behaviours that improve your mood, making it easier to gradually reintroduce rewarding activities into your daily routine.

Example:

• Action Plan: "Tomorrow, I will take a 10-minute walk in the park after lunch."
• "I will schedule a time to call my friend and catch up."

Complete Example of a Behavioral Activation Worksheet

Tips for Using the Behavioral Activation Worksheet:

• Start Small: If you are struggling with motivation, begin with small, manageable tasks that can gradually build up to larger activities. Even a small achievement can help combat feelings of helplessness.
• Focus on Pleasure and Mastery: Balance the worksheet by including activities that you find pleasurable (e.g., hobbies, socializing) and those that give a sense of mastery or accomplishment (e.g., cleaning, work tasks).
• Track Progress: Track your activities regularly (daily or weekly) and observe the gradual improvement in mood, motivation, and activity levels. This can provide both tangible evidence and emotional reinforcement for future engagement.
• Identify Barriers: If you are struggling with success ratings or anticipatory enjoyment, explore the underlying reasons for avoidance (e.g., lack of energy, negative thoughts, perfectionism). Identifying barriers can help plan strategies to overcome them.
• Increase Activity Over Time: As you gain confidence, you are encouraged to gradually increase the level of challenge and engagement in more stimulating or fulfilling activities.

Benefits of Behavioural Activation:

• Improved Mood: Engaging in pleasurable or meaningful activities can help reduce feelings of depression and increase positive emotions.
• Increased Motivation: As you experience success and enjoyment, you are more likely to feel motivated to continue engaging in healthy behaviours.
• Decreased Avoidance: By confronting and overcoming barriers to activity, you can reduce patterns of avoidance that can reinforce negative emotions.
• Enhanced Sense of Accomplishment: Successfully completing activities, even small ones, boosts self-esteem and builds a sense of mastery.
• The Behavioural Activation Worksheet helps you see the direct link between your activities and your emotional state, motivating you to take positive actions that support your mental health.