We all have those days when it’s hard to get going. The to-do list grows longer, the laundry piles up, the walk or workout you meant to do gets pushed to tomorrow (again), and that healthy meal turns into a snack from the pantry or a fast-food fly-by. You tell yourself you’ll get back on track soon… But somehow, the more time passes, the harder it feels to start. There is a way to break the pattern, though, and it’s known as behavioral activation. 

Unfortunately, it’s all too easy to fall into a pattern of doing less. Yet that just leads to feeling worse. More tired, more disconnected, and more frustrated with yourself. And sadly, those feelings only make it harder to re-engage with the things that once brought energy, enjoyment, or purpose.

That’s why it’s so important to have tools that can help you break free from this cycle and get back into motion—even when you don’t feel like it. Behavioral activation is one of the simplest, most effective tools for doing just that. Don’t let the fancy name fool you—this isn’t about “powering through” or faking positivity. It’s about gently choosing action, even small ones, as a way to help shift your mood, your mindset, and your momentum.

What Is Behavioral Activation? 

Behavioral activation, often shortened to BA, is a simple, science-backed method to help you feel better by doing more of what matters to you. The idea is straightforward: when we’re feeling off—for example, tired, discouraged, or stuck—it’s tempting to wait until we feel better before getting back to daily routines, social plans, or even simple activities. But waiting often leads to doing less… and feeling worse.

BA can help turn that around. Instead of waiting for motivation to strike, it encourages you to take small, meaningful steps first, as action often comes before the shift in mood. You don’t have to feel like it to start. You just have to start.

Originally developed by psychologists as a way to help people re-engage with life, BA is now widely used as a tool to gently guide yourself back into motion. It’s not about “doing more”  or staying busy—it’s about reconnecting with the things that give your life structure, joy, or purpose.

Why Inaction Feeds the Funk

When you’re feeling low or sluggish, even the smallest tasks can feel like too much. So, you skip the walk or the gym. Let the dishes sit. Cancel the coffee date. You tell yourself it’s just for today… but then it’s tomorrow too. Before you know it, you’re in a cycle of doing less and feeling worse.

That’s the tricky part: the less you do, the less energy and motivation you tend to have. And with that comes frustration or guilt. You know you should be doing more, but you just can’t seem to get there. Your inner critic gets louder. And you continue the spiral. This isn’t laziness. It’s a natural (and very common) response to low mood, low energy, or simply feeling overwhelmed. But the longer that cycle continues, the harder it can be to break.

That’s why tools like behavioral activation are so powerful. They don’t require you to “fix” your mood first. Rather, they help you gently reintroduce action, even if it’s just five minutes at a time. Because even a small win—making the bed, calling a friend, stepping outside—can start to shift your energy and quiet the inner critic.

The Benefits of Behavioral Activation

Behavioral activation works by helping you reconnect with the parts of your life that give you a sense of energy, meaning, or accomplishment—even when you’re not feeling your best. The benefits often start small, but they can build over time, creating a powerful ripple effect.

Here are some of the biggest benefits:

• It helps you rebuild momentum. Taking even one small step—think, putting on your workout gear, stepping outside for a quick walk, or tidying a corner of your kitchen or one drawer—can give you a spark of progress. That momentum can lead to the next small step, and the next.
• It increases your sense of control. When you’re stuck in a rut, everything can feel out of reach. BA puts the focus on what you can do today, right now, even if it’s just a single action.
• It brings back structure and routine. Many people feel better when their day has some rhythm. With BA, you don’t need to overhaul your schedule—you just reintroduce activities with purpose and intention.
• It reconnects you to what matters. Maybe that’s a hobby you’ve drifted from, a relationship that needs a little attention, or simply your sense of independence. BA encourages you to choose actions that reflect your values and the kind of life you want to live.

Over time, these small choices can add up to a better mood, more energy, and a renewed sense of direction—not because you forced yourself into it, but because you gently showed up for yourself.

How to Start Using Behavioral Activation

You don’t need a big plan or perfect motivation to begin. In fact, the beauty of behavioral activation is that it works best when you start small—one meaningful action at a time. Here’s how to get started:

• Notice what your days look like now.

Take a few days to gently track what you’re doing. No, you’re not doing this so you can judge yourself. Rather, you’ll get a better sense of where your energy is going (or not going). Are there long stretches of inactivity? Do you avoid certain things, like chores or social calls? This awareness gives you a starting point.

• Think about what matters to you.

What kinds of activities bring a sense of accomplishment, connection, or calm? These don’t have to be big, dramatic goals—just things that reflect the kind of life you want. It could be walking in nature, calling a friend, organizing a drawer, cooking a healthy meal, or listening to music you love.

• Choose one small activity.

Pick something that feels doable, even if you’re not in the mood. For example, instead of saying “I need to get back in shape,” say “I’ll walk to the end of the block and back.” Or, “I’ll walk into the gym for a 10-minute workout.”

• Schedule it like an appointment.

Set a time, choose the location, write it down, and treat it like something that matters—because it does. Adding structure helps reduce the mental friction of deciding when to act.

• Follow through—even if you don’t feel like it.

That’s the key. The goal isn’t to wait for the perfect mood or enough energy to get it done. It’s to show up anyway, knowing that the action itself can start to shift how you feel.

• Reflect on how it went.

Once you’ve done it, take a moment to check in. Did you feel a bit more energized? Proud? Less foggy? Even if it wasn’t enjoyable in the moment, you may notice a subtle lift afterward.

Over time, these simple steps can help you reconnect with your life in ways that feel grounding, motivating, and real.

BA in Action

Behavioral activation isn’t about pushing yourself to extremes—it’s about taking one small, purposeful action to gently steer your day in a more positive direction. Here are some real-life examples that can fit into a variety of lifestyles and energy levels:

• Taking a walk around the block, even if your joints ache or you’re not feeling up for it. You don’t have to go far. Just putting on your shoes and stepping outside for a few minutes can spark momentum and reconnect you with fresh air, sunlight, and the world around you.
• Calling a friend instead of waiting to “feel more social.” One eight-minute conversation can break through isolation and remind you that you’re not alone. And you don’t have to be at your best to reach out.
• Prepping a simple, nourishing meal—even if you’re tempted to skip it or snack. Cooking a quick, healthy meal can reintroduce routine and give your body the fuel it needs to support your mood and energy.
• Doing one small chore, like folding a load of laundry or clearing the kitchen table. You don’t have to clean the whole house. Simply start with one corner or task and let yourself feel good about doing it.
• Spending time on a hobby you used to enjoy—even if it’s just a few minutes. Gardening, woodworking, sketching, playing music, writing, or piecing together a puzzle—these activities help you reconnect with pleasure and purpose, even when energy feels low.
• Joining a class or group activity (in person or online), even if you feel hesitant. Whether it’s gentle yoga, strength training, or a walking group, being around others with similar goals can boost both motivation and mood.

These aren’t meant to be overwhelming or one more thing on your to-do list. The goal is to re-engage with life through small, meaningful choices. Remember, even one step forward can make the next one a little easier.

What to Do If You Get Stuck

Let’s be honest: even with the best intentions, some days are just harder than others. You might set a goal and not follow through. You might feel like you’re “backsliding” or not making progress fast enough. That’s okay. Getting stuck is part of the process—not a sign of failure.

Here’s how to gently navigate those moments:

• Shrink the goal.

If a 30-minute walk feels like too much today, try 15… or 5. If even five feels like too much, just step outside and take a breath. The key is to start where you are, not where you think you “should” be, or perhaps where you once were.

• Try a different activity.

If one action isn’t clicking, swap it out for something that feels more doable or appealing. The goal is to re-engage—not to force yourself through something that feels like a chore.

• Schedule it again.

Missed it today? That’s okay. Put it back on the calendar for tomorrow. Treat each day as a fresh chance, not a scoreboard.

• Celebrate effort, not outcome.

Even if your walk was short or your conversation awkward, the fact that you showed up matters. Progress isn’t always dramatic; that doesn’t mean it’s not worth acknowledging.

• Talk with someone.

If you’re feeling really stuck, you don’t have to figure it out alone. Sometimes a conversation with a coach, friend, or professional can help you reset and find your next step forward.

Behavioral activation isn’t about being perfect. It’s about experimenting, adjusting, and giving yourself the grace to keep going—especially when it feels hard.

Taking One Small Step at a Time

When life feels heavy or your energy is low, it’s easy to pull back—waiting for a better mood, more motivation, or the perfect time to act. But more often than not, it’s the doing that brings those feelings back, not the other way around.

That’s what makes behavioral activation such a valuable tool. It’s not about forcing yourself into a big transformation overnight. It’s about gently choosing to re-engage with the things that matter to you—one walk, one call, one small win at a time.

It may not work every day, and it’s okay to need extra support along the way. But if you find yourself stuck in a rut, it’s worth reaching into your back pocket for this simple strategy. Try something—even something small. See how it feels. Then try again tomorrow. Because motion creates momentum. And that momentum can bring you back to yourself.