Behavioural Activation Planner: A Practical Worksheet for Rebuilding Motivation and Routine

This resource guides users through identifying avoidance patterns, reconnecting with personal values, and planning small, achievable actions across the week. It also includes built-in mood tracking and reflection prompts to reinforce progress and insight over time.

Designed with a minimal, clinical aesthetic, it’s ideal for use in therapy sessions, homework tasks, or self-guided support.

What’s included:

Exploration of current activity patterns and avoidanceValues clarification to guide meaningful actionWeekly activity scheduling table (with difficulty rating + completion tracking)Pre/post activity mood ratingReflection prompts to consolidate learning

Best suited for:

Depression and low motivationAnxiety-related avoidanceBuilding routine and behavioural momentumCBT-informed therapy and interventions

Simple, flexible, and easy to use — this worksheet supports gradual, sustainable change without overwhelm.