Mood, self-esteem and assertiveness · worksheet 71
What we do influences how we feel. By noting your activities and your mood for a week, you will see what helps you and what weighs you down.
Before you start
- What it is for: To discover which activities lift your mood and which bring it down.
- 2 minutes, three times a day (morning, afternoon, evening), for a week.
- When mood is low, it is hard to see what helps. Writing things down for a few days shows which activities lift you a little and which drag you down.
- Don’t change anything yet: just observe. The plan comes later (worksheet 23).
Prefer paper? Download the PDF to print (with a page for psychologists).
What to do with your results
Notice the activities with the most mood, pleasure or achievement: they are the ones to plan more of (worksheet 23). Also notice the empty moments, which often encourage rumination.
If you find it hard
If it is too much, note just three moments a day. If your mood has stayed very low for more than two weeks, talk to a professional.
For psychologists
The PDF also includes a page for the psychologist: how to run the exercise in session, points to watch and scientific references. You are free to use it with your clients.
For psychologists: aim, audience and duration
Observe activities and mood throughout the day to spot the link between the two, the basis of behavioural activation.
Low mood, withdrawal, lack of energy, rumination. Before worksheet 23. Duration: 5 min a day for a week.
References
Martell, C. R., Dimidjian, S. & Herman-Dunn, R. (2010). Behavioral Activation for Depression: A Clinician’s Guide. Guilford.
Beck, J. S. (2020). Cognitive Behavior Therapy: Basics and Beyond (3rd ed.). Guilford.
These worksheets do not replace therapy. If you are in distress or having suicidal thoughts, call your local emergency number (112 in Europe; 3114 in France, free, 24/7).
Free worksheet for non-commercial use: you may share it with credit to the author, without modifying it (Creative Commons BY-NC-ND 4.0 licence).
