Lesson 4 of 6 · Doing before feeling
The one sentence
Name the time, and make the action smaller than you think it needs to be.
The move
Behavioural activation, the floor version
10 minutes or less
- Pick one activity you used to do that took under ten minutes. Not exercise unless you want it. Making a proper cup of tea counts.
- Decide when tomorrow you will do it. An actual time, not later.
- Do it at that time whether or not you feel like it. This is the whole method and it is deliberately not more than this.
- Afterwards write down, in two words, how it was. Not to grade yourself, to collect data.
- Repeat the same one for five days before adding anything.
If it does not work
If you do not do it, do not add a second thing to make up for it and do not start again on Monday. Do the same one tomorrow. Missing a day is expected and does not undo the days you did.
Write the one sentence
A specific plan works better than a good intention. Fill both halves in your own words.
When
I will
Put it in your calendar
Pick a day and a time and you will get a calendar file to open. Nothing is sent anywhere.
Kept in this browser only.