Adding more joy to everyday life
When your mood drops, you often give up exactly the things that would bring you joy, and the spiral deepens. Behavioural activation is a researched method in which you add enjoyable activities in a planned way, even if you do not feel like it at first. This guide shows you how to make your own joy list and a weekly plan.
You will need
- A notebook or spreadsheet
- A weekly calendar
- 15 minutes for planning
- A pen and sticky notes
Steps
Track what you do for a week
During the day, write down what you did and rate each activity on a scale of 0–10 for how much pleasure and sense of achievement it gave you. Notice which moments lift your mood.
Make a joy list
Sort them by how easy they are
Schedule moments of joy in your calendar
Do it even if you do not feel like it
Rate the experience
Add more gradually
Recognise when you need help
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