100 Activities for behavioural activation

Psychologist Peter Lewinsohn proposed the psychological intervention in 1974. It helps people increase the frequency of pleasurable experiences, reduce avoidance, solve problems, do things to feel mastery and accomplishment, and helps people act in ways that are consistent with their values. (Kanter et al., 2012). 

The goal of Behavioural Activation is to improve mood, reduce unpleasant symptoms like depression, and increase one’s quality of life. Although Behavioural Activation was created as a treatment for depression, research has supported its use for multiple conditions.​

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There are so many options for behavioural activation. Try something and notice how you feel after.

​​Behavioural Activation works well with Beck’s Cognitive Behaviour Therapy Model. The CBT model proposes that in every situation, there is an interaction between our thoughts, feelings, physical sensations, and behaviours.  Lack of rewarding activities can exacerbate or maintain negative moods and rewarding activities can trigger positive emotions.

Behavioural Activation works well with Hayes’ Acceptance and Commitment Therapy. ACT emphasizes value-based action because people feel unfulfilled if they don’t spend enough time doing the things they value. Mood can improve when people do more things that they value, and less things that are unimportant. Furthermore, one can practice mindfulness by being present or focusing on senses while engaging in activities.

Behavioural Activation works well with Klerman and Weissman’s Interpersonal Therapy (IPT), another treatment that was originally developed for depression but is effective for many more conditions. Social isolation or relationship conflicts can trigger or worsen negative moods. Research supports the finding that improved social support and relationships can improve one’s mood. 

Now, without further ado, here are 100 activities you can do for Behavioural Activation. They are categorized, and there is a link below to a free list PDF.

1. Visit an art gallery or museum
2. Paint something
3. Sketch something
4. Sculpt, carve, or do origami
5. Make models or crafts
6. Watch a movie or show
7. Listen to music your love
8. Find new music
9. Sing or join a choir
10. Sing karaoke
11. Learn or play a musical instrument
12. Dance
13. Explore your city or town
14. Visit someone or travel
15. Take a vacation
16. Take a scenic drive
17. Ride a bike or scooter
18. Get on a boat
19. Hit the beach
20. Take a walk or forest bathe
21. Go bird watching
22. Go fishing
23. Go camping
24. Have a picnic
25. Fly a kite
26. Look at the stars
27. Spend time with friends
28. Spend time with family
29. Play with your kids
30. Go on a date
31. Meet new people or network
32. Send texts or emails
33. Talk to someone on the phone
34. Go to a party or special event
35. Chat with people online
36. Get intimate or explore sexuality
37. Complete your To-Do list
38. Make a schedule or daily routine
39. Plan your career of job hunt
40. Plan your retirement
41. Plan your finances or save money
42. Buy groceries or household items
43. Make home repairs
44. Work on your car or bike
45. Renovate furniture or home decor
46. Do some woodworking
47. Reorganize or redecorate
48. Clean and declutter
49. Recycle
50. Knit, Crochet, or Quilt
51. Learn to sew
52. Care for a garden or plants
53. Pick or arrange flowers
54. Collect stamps, coins, or cards
55. Go to the gym
56. Exercise or stretch at home
57. Learn or practice yoga
58. Go swimming
59. Go skiing or snowboarding
60. Go bowling
61. Play golf
62. Play, soccer, basketball, or baseball
63. Play pickleball, tennis, or badminton
64. Ice skate, roller skate, or skateboard
65. Learn or practice martial arts
66. Climb a wall or mountain
67. Take a bubble bath
68. Get a massage or spa treatment
69. Get a haircut, manicure, or pedicure
70. Try something new with your style
71. Practice religion or spirituality
72. Volunteer or help someone
73. Support a good cause
74. Learn or practice meditation
75. Fantasize or remember good times
76. Play a card game
77. Play board games
78. Play pool or billiards
79. Do sudoku or crossword puzzles
80. Play video games
81. Work on a jigsaw puzzle
82. Dine out or eat your favorite food
83. Visit a cafe or coffee shop
84. Cook something
85. Bake something
86. Have a barbecue
87. Write a book, story, poem, or song
88. Write in a journal or diary
89. Take photos or make videos
90. Take portraits
91. Make a photo album or scrapbook
92. Visit a bookstore or library
93. Read a good book
94. Read a magazine, newspaper, or blog
95. Watch a lecture or take a course
96. Learn computers, apps, or coding
97. Learn the stock market or invest
98. Start an aquarium
99. Get on a horse
100. Snuggle with your adorable pet

100_ideas_for_behavioural_activation.pdf
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Author

Candice Bovell, Ph.D., C.Psych., Clinical Psychologist.