Behavioural Activation

BASIC Behavioural Activation Worksheet

A practical behavioural activation worksheet designed to help you break the cycle of low mood, avoidance, and inactivity by building more balance and structure into your week.

Using the BASIC framework, this worksheet encourages you to schedule small, manageable activities across important life areas:

• Body Care
• Achievement
• Social Connection
• Interests
• Clean Environment

Behavioural activation is one of the most effective strategies for depression and low mood because action often needs to come before motivation returns.

This resource helps you:

• Reduce overwhelm by planning realistic activities
• Build routine and momentum gradually
• Increase positive reinforcement and meaning
• Improve mood, energy, and emotional resilience
• Avoid overfilling your schedule and burning out

Perfect for individuals experiencing depression, burnout, low motivation, or emotional exhaustion, as well as clinicians looking for practical CBT and behavioural activation tools.

Instant PDF download.