Psychoeducation · 6 min read
Behavioural activation
Act first, feel later: a key CBT component for depression.
The idea
In depression, the cycle “I feel bad → I isolate → I feel worse” is very common. Behavioural activation proposes planning valued activities (social, pleasure, achievement, health) even when motivation is low.
It is not about doing everything at once: you start with small steps and track how mood changes before and after.
Types of activity
- Pleasure: something you used to enjoy, even for 10 minutes
- Achievement: a minimal task (shower, tidy one corner)
- Social: a brief message or call
- Health: short walk, eat something nutritious
How to start today
Choose one activity under 15 minutes. Before, rate your mood from 0 to 10. Do it. Rate again afterwards. If it does not rise, that is not failure: consistency matters more than one day.
In Anto
Use unified tasks and habits to schedule micro-steps, reminders, and Pomodoro. The depression protocol and chat can suggest activities aligned with your context.