Focus on completing one task at a time when we've done several activities in advance, we might feel
overwhelmed by the list.
Rather than feeling good about doing our first activity, we might be focused on the other nine.
Still ahead of us, if you find yourself worried about future tasks, remind yourself that the only
thing you need to be doing at the time is exactly what you are doing.
This singular focus will have another benefit helping you get the most out of the experience which will
maximize it.
Reward value.
Address problematic thoughts as the CBT model makes clear, our behaviors are closely tied to our thoughts
and feelings, certain thoughts can get in the way of doing our bland tasks.
John got himself thinking maybe I should just skip the gym this morning, it probably won't make me
feel any better when he thought about it more, he remembered many times when the gym did raise his
mood, his he decided to do his work out and treat it like an experiment.
Seeing it might actually be helpful.
Other thoughts can maximize the feeling of accomplishment we get from completing a task.
That easy task was nothing.
Wait till I get to the hard stuff, reducing the reward we get from it.
Every step in the right direction counts, so treat even the smallest step as an achievement.
Tracking your activities, it's a good idea to keep track of how you're spending your time when implementing
behavioral activation.
You can use several advantages to keeping track of what we do.
Just paying attention to our visual can lead us to be more active.
You will probably discover some periods of time where you will be able to add rewarding activities.
You'll be able to track your progress over the coming weeks.