Behavioral Activation Weekly Planner - Worksheet
Free behavioral activation worksheet to fight depression through structured activity planning. Track mood before and after each activity. Download PDF.
Depression often creates a cycle where low mood leads to avoidance, and avoidance deepens low mood. Behavioral activation is a well-established, evidence-based treatment that interrupts this cycle by scheduling meaningful activity — even before motivation returns.
This weekly planner gives you a structured 7-day grid to plan one activity per day, then track your mood before and after, along with your sense of accomplishment. A guided end-of-week reflection helps you identify which activities genuinely lift your mood, so future planning becomes more targeted and effective.
Who this worksheet is for
- Individuals managing depression or low motivation
- Therapy clients doing behavioral activation as part of treatment
- Anyone looking to rebuild routine and structure after a difficult period
How to use it
Fill in the planner at the start of each week, choosing activities across different areas of life (not just tasks — include enjoyable and social activities too). Complete the mood ratings as soon as possible after each activity for the most accurate results, then review your patterns weekly.
