Depression often depletes motivation and energy, making even routine tasks feel overwhelming. Research in behavioral activation (Dimidjian et al., 2021) shows that structured daily planning and incremental task engagement can interrupt the withdrawal cycle that maintains depressive symptoms. Rather than waiting for motivation to arrive, these strategies help you build momentum through small, deliberate actions that gradually restore a sense of accomplishment and pleasure.

For each strategy below, identify one specific way you will apply it this week. After trying it, rate how helpful it was from 1 (not helpful) to 5 (very helpful) and note what you observed about your mood or energy level.