How Behavioral Activation Can Help with Depression and Help You Reach Your Goals

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!" You want to feel joy and productive again, but the effort to get there feels like it's just too much. Or perhaps you are not depressed, but have goals you have been trying to reach for so long, but you just keep getting stuck at the start line.

All of our brains when we just. can't.

If you’re struggling with reaching your goals, you’re not alone—and there’s a psychological strategy that might help:

Behavioral Activation.

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 breaking the cycle of negative emotions and actions by changing the behaviors that are keeping you stuck. It might sound simple, but it can be incredibly powerful, especially when you feel overwhelmed.

Let’s explore what Behavioral Activation is, how it works, and how it can be used to help you reach your goals.

Behavioral Activation for Depression:

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 can often feel like a vicious cycle wherein we don't feel like getting out of bed but then staying in bed all day makes us feel more depressed. The more depressed we feel, the more we feel like staying in bed, and on it continues.

When we feel sad, stressed, or anxious, we may withdraw, avoid things, or engage in activities that increase those negative feelings (e.g., drinking, quitting exercise, doom scrolling). Over time, this creates a cycle where we feel worse, and then we do less. This lack of engagement with life can make our depression even worse, creating this vicious cycle. For example, if you’re feeling stressed about political events, you might start to avoid reading the news or talking about politics with close loved ones. Over time, you may become more isolated, more uncertain, and experience little support. 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.

Now pause for a moment. What's your mind telling you right now? Is it saying "what's the point?" or "I can't just get up and go, I don't feel like it" or "there is no way anyone can understand how hard this is." These are all understandable thoughts to have when you are trying to make changes or are feeling depressed. Pause, thank your mind for trying to help you, and redirect your attention to this blog. You do not have to do a 180 or change everything at once, and yes there is a chance that people "won't get it." These are all risks of being a human in this world trying to find happiness and meaning. Your mind also does not have to make the decision for you to throw in the towel. Thank your mind for trying to help you and let's explore how to implement behavioral activation in your daily life.

Source: Prosper Health Collective

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's 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: Think about activities that align with your values and interests. If that's difficult to think of, think about what you used to like before you were feeling depressed or not motivated (e.g., exercise, hobbies like music or art, social activities such as book club or dinner with friends). 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, waking up at a reasonable hour, or going to sleep at a reasonable hour. 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).

• Start Small and Be Consistent: Identify one area (e.g., picking up reading for fun again). Begin with simple, manageable goals within that area (e.g., 5 minutes of reading a day), and gradually increase the complexity and duration of activities (e.g., to 30 min of reading a day, XYZ books a year).

• Use a Schedule: Plan your activities in advance 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 on a calendar a checkmark 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 not try. Remind yourself that even small action can lead to improved mood, even if motivation is low initially. 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 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: Getting 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.

Why This Matters

These seemingly small behaviors—getting out of bed and getting dressed—help disrupt patterns of avoidance and withdrawal, which are common in depression and low mood. This disruption breaks the vicious cycle and can improve mood. Engaging in these basic tasks can:

• Increase energy levels by promoting movement and activity.

• Boost self-esteem by reinforcing a sense of control and accomplishment.

• Create momentum for further activities, like eating breakfast, going for a walk, or engaging in a hobby.

• Enhance 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.

Making It a Habit

If getting out of bed and getting dressed feels difficult, try these strategies:

• Start small: 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: Set an alarm or play upbeat music to signal the start of the day.

• Pair the action with a 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!

Build on It

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.