Activity Planner Tool | Wellbeing Compass

This tool is based on behavioral activation, a well-studied approach for low mood and depression that is a core part of cognitive behavioral therapy and is also used as a standalone treatment. The idea is simple, but backed by a lot of research: when mood is low, motivation often doesn't come first — action does. Doing one small, meaningful activity, even when you don't feel like it, tends to create a bit of momentum, relief, or a sense of accomplishment that can build over time.

This is a private planning and reflection exercise, not therapy, not a diagnosis, and not a substitute for working with a trained clinician. It tends to work best for one small step at a time, rather than a long to-do list.

If you're in crisis or having thoughts of harming yourself, this exercise isn't the right tool for that moment — try our Safety Plan tool instead, or use the crisis resources in the banner above. If a specific self-critical thought is what's holding you back, our Thought Record tool may help you examine it.

Your Privacy

Everything you type below is saved only in this browser, using a technology called local storage. Nothing is sent to any server — there is no account, no tracking, and no way for anyone else, including the people who built this site, to see what you write. If you clear your browser data, switch browsers, or use a different device, your entries will not be there. You can delete any single entry, or clear everything, at any time using the buttons below the form.

Plan a Small Step

What matters to you right now? (optional — a value or role that feels meaningful: connection, health, creativity, rest, growth, contribution, faith, family — anything) One small, specific step tied to that — something you could realistically do today When will you try it? (optional — e.g. after breakfast, on my lunch break, before bed) How doable does this feel right now? (0 = not at all, 10 = very doable). If it's below a 6 or 7, consider making the step even smaller.

Energy or motivation level right now (0-100)

Energy, mood, or sense of accomplishment after — fill this in once you've tried it, or leave as is if you're just planning ahead (0-100)

What did you notice? (optional — how it went, how you felt, anything surprising)

Your Saved Entries

Where to Go for More

HelpGuide.org - Free guides on behavioral activation and coping with low mood or depression.
NHS Every Mind Matters - Free structured self-help tools, including activity-based approaches.
Affordable Therapy - If you would like to work through low mood with a trained professional.

This tool is a self-reflection and planning exercise inspired by behavioral activation techniques. It is not a diagnostic tool, not medical advice, and not a substitute for professional care. If low mood feels overwhelming or unsafe, please use the crisis resources in the banner above or reach out to a professional.