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
I know I'm capable of creating and adjusting the finer details of my own calendar like this in Excel or some other program, but I've been using up my spoons with so many other things that I'm just relieved to stumble across someone who's already done it and made it available for purchase so I don't have to use up any more. I prefer filled versus bound planners because I don't have to risk overhauling the whole planner because I want to redo a few pages. This also lets me mix and match planner styles, such as using a 15-minute planner template with specific time slots as needed to keep up with appointments and this template that I'm currently reviewing as a lesson planner. I'm using a self-paced course to train for a new career and wanted something that worked for my brain to plan specific deadlines to meet academic goals without getting bogged down by the visual noise of other daily activities. This template has been great for visualizing how many days I have left until the deadline I set and how much I need to get done each day to make sure I meet that deadline.
Purchased item:
Two-Page Weekly Vertical Planner
Not necessarily a review because all of your templates are fantastic and easy to print. I am hoping that eventually you'll make an A7. I know it's tiny, but I'm not that important and don't need to write too many notes.
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Two-Page Weekly Schedule with All Days Equal Size
great planner with quick delivery
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Kindle Scribe Ultimate Planner
Quick and easy to access. Love the fact I can print the templates in a variety of page sizes to fit a variety of planners.
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Templates Premium Access
This template is the perfect blend of space for adding notes and ample space for scheduled appointments. Love it!
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Weekly Planner Template with Notes