Wellness assessment
Using a behavioral activation activities list can be a helpful intervention for anxiety and depression.
This article provides an overview of behavioral activation and a list of activities to use with clients.
We’ve also included a free downloadable behavioral activation activities list worksheet to save to your electronic health record (EHR) and use in your practice.
What is behavioral activation?
Behavioral activation is a technique used in cognitive behavioral therapy (CBT) to treat depression and other mental health conditions.
It focuses on helping individuals reconnect with meaningful activities that reflect their values and goals.
Even when motivation is low or energy is lacking, behavioral activation encourages taking small, purposeful actions to improve mood and break the cycle of avoidance and withdrawal.
The key components of behavioral activation activity lists are:
Understanding the depression or anxiety cycle
Clients explore how certain situations and behaviors—like staying in bed—can worsen symptoms.
Recognizing this pattern can increase motivation to break the cycle through small, intentional actions.
Activity scheduling
Clients choose and plan activities likely to boost mood and reduce depressive symptoms.
The behavioral activation activities list worksheet provides an activity list of ideas.
Activity monitoring
By tracking daily activities and moods, clients can identify which behaviors contribute to low mood and which behavioral activation activities list items help improve it.
Reducing avoidance
Behavioral activation encourages clients to engage in meaningful activities even when they don’t feel like it, reducing avoidance, helping to build resilience, and lifting mood over time.
Goal-oriented engagement
Clients can choose activities from the activity list that align with their values and personal goals, promoting a sense of purpose, progress, and emotional relief.
Behavioral activation activities list
Below are some examples of various activities that are included in the behavioral activation activities list.
Physical activities
Take a short walk or jog to boost energy and improve mood.
Try gentle yoga or stretching to release tension and relax your body.
Dance around your living room to your favorite playlist.
Join a fitness class or follow an online workout video.
Go swimming or take a bike ride for a fun way to move your body.
Try a new sport or movement-based hobby like rollerblading or rock climbing.
Social activities
Call or video chat with a friend or family member.
Attend a community group, meetup, or local event.
Volunteer for a cause you care about—it helps others and boosts your mood.
Join a club or hobby group to meet people with shared interests.
Invite a friend to hang out, go for coffee, or walk together.
Offer to help a neighbor or family member with errands or chores.
Pleasurable activities
Listen to your favorite music or discover new songs.
Watch a comforting movie or binge watch a TV show that makes you laugh.
Cook or bake something you enjoy, or try a new recipe for fun.
Treat yourself to your favorite dessert or comfort meal.
Play a video game or online game that challenges and entertains you.
Explore your neighborhood or city like a tourist.
Try creative and hobby-based activities.
Draw, paint, color, or work on a craft project.
Journal your thoughts, emotions, or memories.
Write poetry, short stories, or blog posts.
Practice a musical instrument or sing along to your favorite songs.
Learn a new language or start a DIY project at home.
Try knitting, sewing, woodworking, or another hands-on activity.
Productive tasks
Clean a room or organize a drawer or closet.
Set a small daily goal and check it off your list.
Run errands like grocery shopping, returning library books, or mailing letters.
Plan your week or set up a to-do list.
Update your budget or organize your finances.
Declutter your digital space (inbox, desktop, phone).
Self-care activities
Take a relaxing bath or long shower.
Apply a face mask or do a skincare routine.
Meditate, breathe deeply, or try a guided relaxation session.
Read a book, magazine, or article on a topic you enjoy.
Light a candle, listen to soft music, or create a cozy environment.
Spend time cuddling a pet or watching cute animal videos.
Nature-based activities
Go hiking or walk through a nature trail or park.
Sit outside and enjoy the sun, fresh air, or observe the change in seasons.
Try birdwatching.
Tend to plants or start a small indoor or outdoor garden.
Take nature photos or paint outdoor/nature-based landscapes.
Visit a botanical garden, beach, lake, or forest.
Planning and looking forward
Plan a fun day trip or weekend outing.
Schedule something exciting, like a concert, class, or gallery visit.
Make a bucket list of places you want to go or things you want to try.
Organize a get-together, dinner, or game night with friends or family.
Browse travel ideas or make a dream vision board.
How to use the activity scheduling worksheet
You can download and use the activity list in several ways.
For instance, print or screen share the activity list worksheet and use it as a session psychoeducational prompt.
Give the behavioral activation activities list to the client to remind them of what you discussed in the session.
Ask the client to reflect on the activity list worksheet between sessions, schedule activities over the following week, and report their progress at their next therapy appointment.
Lastly, you can use the behavioral activation activities list in supervision as an educational tool or for supervisees to use with their clients.
Sources
Afaq, S., Uphoff, E., Borle, A. L., Brown, J. V. E., Coales, K., et al. (2021). Behavioural activation therapy for anxiety disorders in adults. The Cochrane Database of Systematic Reviews.
Ohio State University. (n.d.). Behavioral Activation Therapy.
Richards, D. A., Ekers, D., McMillan, D., Taylor, R. S., Byford, S., et al. (2016). Cost and Outcome of Behavioural Activation versus Cognitive Behavioural Therapy for Depression (COBRA): a randomized, controlled, non-inferiority trial. Lancet (London, England.
Riebe, G., Fan, M. Y., Unützer, J., & Vannoy, S. (2012). Activity scheduling as a core component of effective care management for late-life depression. International journal of geriatric psychiatry.
University of Michigan. (n.d.). Behavioral activation for depression.
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