A simple, friendly tool to help you plan positive activities for this session.
How This Tool Works:
Plan: Choose or add activities that bring you joy (Pleasure ) or a sense of accomplishment (Mastery ).
Organize: Drag your chosen activities onto a simple schedule for this session (e.g., for today or this week).
Anticipate: Think about potential challenges and make a simple plan to navigate them.
Summarize & Save: Review your plan, see your balance, then preview and export it as a PDF.
This tool helps you practice Behavioral Activation, a helpful technique from Cognitive Behavioral Therapy (CBT), by planning meaningful activities.
Important Notes:
This is an educational tool and resource, not a substitute for professional therapy or medical advice.
Your Privacy: No data you enter here is saved permanently. When you close this page, your session data will be gone. Please save your final plan by exporting it as a PDF or copying the text.
Plan Your Activities
Choose activities, add your own, and place them on the schedule. Aim for a balance that feels right for you!
Your Schedule (This Session)
Drag activities from the bank and drop them into time slots. Be realistic and kind to yourself!
Remember, the goal is progress, not perfection. You can always adjust the plan later.
Nice one! You've scheduled your first activity. Remember, even small steps can make a big difference to your mood and energy.
Weekly activity schedule
Time
Mon
Tue
Wed
Thu
Fri
Sat
Sun
Morning (~9-12)
Afternoon (~12-5)
Evening (~5-10)
Anticipate Challenges & Plan Your Coping Strategy
Thinking ahead about potential roadblocks (like low motivation, tiredness, interruptions) and having a simple coping plan makes it much more likely you'll stick to your activities.
Add a Potential Challenge:
No challenges added yet.
Why is this important? Because life happens! Thinking "what if..." helps you stay on track even when things get tough.
Activity Plan Summary
Well done! Here's the plan you created for this session.
Your Planned Activity Balance:
Pleasure: 0 (0%) Mastery: 0 (0%) Both: 0 (0%)
Your Planned Schedule
Scroll right to see all days. Click to add to Google Calendar (if available).
Summary weekly activity schedule
Time
Mon
Tue
Wed
Thu
Fri
Sat
Sun
Anticipated Challenges & Coping Plans
No challenges were added for this plan.
Friendly Reminder:
This is your starting plan. Be flexible and adjust it as needed. Progress, not perfection, is the goal!
Remember to save this plan (Export to PDF)!
Activity Plan Preview
Review your plan below. To save as PDF, use your browser's "Print" function and select "Save as PDF" as the destination.
Planned Schedule
Anticipated Challenges & Coping Plans
This is a plan created using the Activity Planner tool. Remember to be flexible!
