Choosing activities: enjoyment, accomplishment, and routine
Behavioral activation isn’t only about doing more fun things.
A useful week usually has a mix. Some activities bring enjoyment. Some bring a sense of accomplishment, like paying a bill or finishing a chore, even if they aren’t fun. Some keep you connected to people. Some are routine, like regular meals, a shower, and a set bedtime, which keep the day from coming apart.
When you rate an activity afterward, you rate enjoyment and accomplishment separately. A hard phone call might be low for enjoyment and high for accomplishment. Both are worth knowing.
Accomplishment is rated given how hard it was at the time. On a rough day, getting dressed can count for a lot.
Everyday Insight’s tools are for education and personal reflection. They are not therapy or medical care, and they are not for emergencies. In an emergency, call 911. If you are in crisis in the United States, call or text 988. Mental health resources