How Behavioral Activation Can Help with Depression and Help You Reach Your Goals
Updated: 1 day ago
Evidence-Based Therapy for Depression and Goal-Setting
You've been feeling down, depressed, or not motivated for a while. Everything feels like a drag. There's a little thought floating around in your head saying, "I don't want to...what's the point?" You want to feel joy and be productive again, but the effort to get there feels like it's just too much. Your depression may feel even more intense than this. You may struggle to get out of bed, struggle to care for yourself or others, and feel like you could disappear. You may even think about falling asleep and not waking up. You just want the pain to end. These are common symptoms of depression (and other mood disorders) and can be quite debilitating. Individuals suffering from depression may get caught in a cycle of believing their situation to be hopeless and thus may feel stuck and unable to take action to feel better. Some individuals may not quite reach the level of depression, but have goals they have been trying to reach for so long and keep getting stuck at the starting line.
If you’re struggling with depression or getting started on meaningful goals, you’re not alone—and there’s a psychological strategy that has a lot of scientific support to help:
Using Behavioral Activation in Depression Therapy and Goal-Setting
Behavioral Activation (BA) is a therapeutic technique that focuses on the connection between what you do and how you feel. In simple terms, it’s about doing before you feel like it. We've all been in a spot where we think, "I don't feel like doing it." This thought naturally pumps the brakes on our actions. Behavioral action uses small doable steps to break the cycle of negative thoughts stopping us, by gaining momentum with small doable steps. To many folks, this statement may feel invalidating--your mind might say, "It's not that simple." Your mind is trying to help you--it's the depression trying to get you to slow down and rest. And of course it isn't that simple, but done the right way, in small steps, behavioral activation is an incredibly powerful tool. Some studies even show that it is superior to antidepressant medication.
Let’s explore what Behavioral Activation is, how it works, and how it can be used to help you feel less depressed and reach your goals.
The Vicious Cycle of Depression and Behavioral Activation
At its core, Behavioral Activation is based on the idea that what we do affects how we feel, and how we feel affects what we do. For example, depression is like a vicious cycle that feeds into itself. For example, you may not feel like getting out of bed, but then staying in bed all day makes you feel lonely, guilty, tired, "blah," and thus more depressed. The more depressed you feel, the more you feel like staying in bed, and on and on it continues. Like quicksand, by the time you realize you are in the cycle, you feel so deep in it that it can be hard to get out of it. The depressed mind begins to tell you stories like "I can't do it," "It's not worth it," or "I'm too far gone." These thoughts cause you to feel more depressed and less motivated.
You may then withdraw, avoid things, or engage in activities that increase those negative feelings (e.g., drinking, quitting exercise, doom-scrolling). And as I have described, this lack of engagement with life worsens the depression even worse (e.g., having thoughts like "I'm wasting time," "I'm just hurting myself"), creating this vicious cycle.
I'll give you one more example. Take the new mother, who has (like most of us) been hit with a brick wall of reality upon the birth of her child. She is having sleepless nights, is alone because her partner has no parental leave, and is struggling to get out of the house because she is healing from a C-section and taking care of a newborn. Over the span of weeks and even months, she is just in survival mode. To take care of her baby with no village, she has had to disengage from life. This has reduced her engagement in happy activities (e.g., socializing, exercising), and she does not feel good about herself or connected. Because she is feeling down on herself and isolated, she doesn't "feel like" getting out there (even when the baby is old enough to get out). This isolation feeds the depression, and the vicious cycle continues. The good news is that Behavioral Activation helps break this cycle by encouraging you to re-engage with life in a healthy (and realistic!) way.
Basics of Behavioral Activation
When we are feeling depressed or unmotivated, it can be overwhelming to even think of where to start when making changes. There are competing demands. "My family wants to see me...my laundry needs to be done...I need to find a job..." Remember--we are not doing it all at once. Behavioral activation asks us to take one small step at a time. Like building a snowball. Here are some basic steps to consider when starting to implement BA in your daily life.
Identify Activities That Matter: The activities can be pleasurable (e.g., reading) OR rewarding (e.g., working, learning a new skill, doing chores). Think about activities that align with your values and interests. If that's difficult to think of, think about what you used to do and like before you were feeling depressed or not motivated (e.g., exercise, hobbies like music or art, social activities such as a book club or dinner with friends). A few tips:
These activities don't have to be "big" or even "fun."
The activities can also be basic actions to care for yourself, such as showering, brushing teeth, getting dressed for the day, putting make-up on, brushing your hair, waking up at a reasonable hour, reading a book to your child, watching TV with your partner instead of going to bed early, or going for a walk.
Consider what behaviors you don't "want to do," but you have a hunch would be helpful to you (e.g., cooking dinner rather than skipping dinner/ordering out, calling a friend instead of doom-scrolling).
Start Small and Be Consistent: Identify one area (e.g., exercising more), and remember that you can work on other areas later.
Begin with simple, "easy" goals within that area--these need to be so easy that you cannot argue with yourself over it (e.g., 5 minutes of walking outside a day).
Gradually increase the complexity and duration of activities (e.g., to 30 min of walking a day, walking three times a week, and so on).
Use a Schedule: Plan your activities to create structure and accountability. Protect this schedule as if you would any other important activity (e.g., work, family obligations, etc.).
Track Your Progress: Keep a journal or checklist to monitor improvements and recognize small victories. It could be as simple as marking a check mark on a calendar for "accomplished task" or not. Work with your therapist to find ways to track your progress in a manageable way.
Track and Challenge Negative Thoughts: Your mind will come up with all kinds of reasons to "give up." This is just the depression talking. You don't have to take them seriously.
Remind yourself that even a small action can lead to improved mood, even if motivation is low initially. It's like taking medicine.
Thank your mind for trying to help you (believe it or not, negative thoughts are trying to protect us) and tell it kindly that you are trying something different.
Treat the small behaviors you are practicing as medicine. It's a small dose to take each day.
Seek Support: Engage your friends, family, or a therapist for encouragement and reinforcement.
Let someone you trust know what your goals are.
Be clear with them about what you need (e.g., check-ins or not).
Not everyone wants or needs accountability, and that's okay.
However, sometimes even saying goals/plans out loud can help you take them seriously.
Let's start with an example that a lot of us can take for granted. However, severe depression or significant life stressors (e.g., loss, grief, trauma) can swiftly make a "small action" incredibly difficult: getting out of bed.
An Example: When Depression makes you not want to get out of bed
You wake up, and a wave of dread, anxiety, or sadness hits you. Perhaps you don't even want to be awake. The last thing you want to do is to stay awake and get out of bed. You would much rather go back to sleep and forget these feelings. However, through behavioral activation, you decide to take one small step: sitting up.
At first, you sit on the edge of the bed, your body still heavy with fatigue and emotion. You remind yourself that this one action, though small, is a victory. Then, you take another step—you put your feet on the floor. This simple act signals to your brain that the day has begun, even if you don’t feel ready yet.
Next, you choose an outfit for the day. It doesn’t have to be fancy—just something clean and comfortable. Putting on fresh clothes instead of staying in pajamas can create a psychological shift, signaling to your mind that you are preparing for the day ahead. You may not feel instant motivation, but the act of getting dressed can contribute to a sense of accomplishment and routine.
Remember, as you are engaging in these small steps, you do not have to feel good while you are doing it. You can protest and you can feel bad. That's okay. Doing the thing even when you feel that way, will eventually lead to feelings of reward and contentment and create a positive cycle that decreases depressive symptoms in the long run. So that goal of getting out of bed eventually builds into going on that walk, getting to work on time, or spending time with your family.
It's Worth Repeating: Breaking the Cycle of Depression with Behavioral Activation
These seemingly small behaviors—getting out of bed and getting dressed—help disrupt patterns of avoidance and withdrawal. This disruption breaks the vicious cycle and can improve mood. Engaging in these basic tasks:
Increases energy levels by promoting movement and activity.
Boosts self-esteem by reinforcing a sense of control and accomplishment.
Creates momentum for further activities, like eating breakfast, going for a walk, or engaging in a hobby.
Enhances social engagement by making it easier to interact with others, even if it’s just a short conversation with a neighbor or a phone call with a friend.
You may not feel these effects immediately, but after a few times, this is going to remind your body and brain that you like getting out of bed on some level. Remember, it's like taking medicine that builds over time.
Facilitating Behavioral Activation: Smaller Steps and Habit-Pairing
If getting out of bed and getting dressed feels difficult, try these strategies:
Set a smaller goal: Set a goal to just sit up in bed before moving further. It's okay if you don't go any further for a few days. Just set the goal to sit up in bed for a few minutes.
Use external cues that promote habits: Set an alarm or play upbeat music to signal the start of the day.
Pair the action with another habit or reward: Enjoy a warm cup of coffee or tea after getting out of bed to reinforce the habit. Or text a friend to let them know that you did the thing!
Behavioral Activation: Building on It to Treat Depression
Once you've sat up in bed a few days, build on it. Get out of bed and get dressed by a certain time. Then build on that....It's like building a snowball. You can also set goals in other areas, such as talking to a friend via text and then building up to one in-person interaction per week. Remember, start small. When your mind tries to talk you out of it, thank your mind and redirect your attention to the task. Know that this will build on itself. The first few days will be the hardest, and it will get better.
Final Thoughts: Take Action, Feel Better
Take the above example and apply it to a goal you want to achieve in your own life. If you are struggling to come up with this on your own, consider seeking therapy for more structured support. Don't forget to be kind to yourself throughout the process. We are all human, and struggle is a part of living. Depression and lack of motivation are not experiences to be ashamed of. You are allowed to struggle and to need support to feel better.
