Free mood & activity tracker: Small steps
When you’re feeling low, it’s natural to pull back from the things that usually help. This tracker helps you notice the link between what you do and how you feel, and gently plan small steps back toward the activities that matter to you.
HOW IT WORKS
- 01Choose a few small, doable activities that bring routine, enjoyment or meaning
- 02Each day, note what you did and rate your mood before and after
- 03After a week, look back for patterns. Print it or bring it to your therapist
Private: you can type right on this page. Nothing you enter is saved or sent.
This isn’t a test of willpower. When mood is low, motivation often comes after action, not before, so start smaller than you think you need to. If you’re having thoughts of suicide, call or text 988 any time.
01 · Notice what matters
Three kinds of activities that can lift mood.
Jot down two or three ideas for each. Think of things you used to do, or would like to do.
02 · Make it small
Shrink each step until it feels doable.
EXAMPLE
Instead of: “Go to the gym.”
Try: “Put on my shoes and walk to the end of the street.”
03 · Your week
Track one small step a day.
Rate your mood from 1 (very low) to 5 (good), before and after. Small shifts count.
04 · Look back
What did you notice?
Based on behavioural activation, an evidence-based approach for depression (Ekers et al., 2014, PLoS ONE) recommended in the Canadian CANMAT depression guidelines. This tracker is educational and not a substitute for professional care.
You don’t have to carry this alone.
If low mood has lasted two weeks or more, or it’s getting in the way of work, relationships or daily life, talking with a therapist can help. You’re welcome to bring this tracker to your first session.
Call or text 403.488.8912 · info@corepsychology.com
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