CBT depression skill
Do one small useful thing
Choose one life-maintaining action, shrink it, and make the first minute easier.Choose how to use thisLoading audio controls.
Choose one useful thing
Write one useful action, then press Continue.
Voice guide
Choose one useful thing, not the perfect thing. It might be water, food, washing, opening curtains, replying to one message, or moving to another room. Write one action, then press Continue.
Evidence basis
Behavioural activation is a CBT-informed depression strategy: when mood is low, small values-based or routine actions can help restart movement. This is brief self-help, not a full depression treatment or crisis response.