Behavioral Activation The behavioral activation library lists activities you can use to build resiliency, organized by the type activity. Each activity you select will be added to your personal plan that you can download on the next page. You can also write in your own activities under the Other Items option available in each section. Healthy Habits Health Habits OptionsPhysical activities Walk around your neighborhood or park Do a physical activity for 30-minutes Spend time outside Go for a jog Take a bike ride Do a “7-minute work-out” Use home exercise equipment Play with a pet Walk the dog Eating Add more vegetables to your meals Add more fruit to your meals Add more beans to your meals Add more fish to your meals Eat only at meal times Replace sugary drinks with water Drink water with every meal Drink water between every meal Sleep Stop eating three hours before bedtime Leave cell phone outside your bed room Remove screens and technological devices from your bedroom No screen-time for one hour before bed Avoid caffeine and alcohol before bed Make your bedroom cool, dark, and quiet Set the same wake-up time for every day (don’t sleep too late) Set a regular sleep time (go to bed on time) Turn your lights off before bed Medical Care Take your medication as prescribed Follow your doctor’s recommendations Other Items Mastery Activities Mastery Activities OptionsWork-related Write down the steps needed to complete a project (home or work-related) Make a list and complete daily household chores Complete a piece of homework that is easy Complete a piece of homework that you have been putting off Work on a needed home improvement project Sew or knit Hobbies Do an art project Pick up a new hobby Relearn a skill Read a new book Reread a book you read before, and loved Work on a puzzle Daily activities Start each day by showering and getting dressed Shave / Put on makeup Other Items Social Activities Social Activities OptionsConnections Call/video-call a friend Call/video-call a family member Play a game as a family Host a virtual game night with friends or family Do a group activity in person (e.g. board games, practicing a dance challenge) Go to a party, or host an event Visit friends or have friends visit Send an email to friend Eat out with friends/associates/family Groups Go to a place of spirituality Join a sports team Join a club Join a dance class Join or start a book club Volunteer Help someone who is in need Go out of your way to doing something kind for someone Other Items
