CBT Behavioral Activation Worksheet
Description:
The CBT Behavioral Activation Worksheet is like a gentle nudge forward when everything feels too heavy to move. Built on proven cognitive and therapy-based techniques, it helps you reconnect with everyday actions that support your mental health — especially, when depression, anxiety, or procrastination start to take over.
Instead of getting stuck in the loop of rumination and avoidance, this worksheet guides you to plan meaningful activities, build coping skills, and break the cycle that often makes things feel worse. Whether it’s going for a walk, calling a friend, or practicing relaxation, each small step adds up to something that makes more sense.
It’s not just a checklist — it’s a psychological tool that brings structure, balance, and a bit of hope back into your days. Thoughtfully designed to support your treatment, this worksheet helps you become more mindful of what lifts you up — when your thoughts try to pull you down.
Sections available in this template:
- Questions & Notes: How have you been feeling lately?
- How active have you been?
- Are there activities you’ve been avoiding that are important for your well-being?
- What thoughts or emotions are keeping you from doing them?
- What small step can you take to start doing one of these activities?
- What rewarding activity can you do after completing the avoided task?
- List at least 3 activities you can do this week that are either pleasurable or productive?
- Decide when to do these activities, how often, and at what time
- Activity
- Time
- Days of the week
- At the end of the week, review the completed activities and your mood
- Next steps for progress
Customer reviews
Sorry! I wrote a review and forgot to put stars!! I loved the previous planners I've used but this version doesn't seem to have functionality with Supernote digest, "to do," and calendar functions or the ability to "insert page". If this were fixed, I would give 5 stars!
Purchased item:
Supernote Bullet Journal
I have absolutely loved your previous planners for my Supernote A5X! However, the 2026 version doesn't have the functionality of the previous years. There's no way to add pages (like for longer journal entries), the "digest" feature is completely unusable, as is the ability to circle text and send it to my "To Do" list or the Calendar in the Supernote.
I spent a lot of time setting up my perfect planner before I realized the problems it had. Without these essential features, I won't be able to use the planner anymore and will now have to search elsewhere. Is there any plan to fix this?? I hope!
Purchased item:
Supernote Bullet Journal
es genial! totalmente personalizable
Purchased item:
Kindle Scribe Ultimate Planner
It's my third year of using it. Always useful and customizable
Purchased item:
Ultimate Planner for reMarkable
is it possible to have 4 pages for daily Pages section rather than 2?
Purchased item:
ONYX BOOX - Ultimate Planner