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Focus on completing one task at a time when we've done several activities in advance, we might feel

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overwhelmed by the list.

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Rather than feeling good about doing our first activity, we might be focused on the other nine.

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Still ahead of us, if you find yourself worried about future tasks, remind yourself that the only

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thing you need to be doing at the time is exactly what you are doing.

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This singular focus will have another benefit helping you get the most out of the experience which will

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maximize it.

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Reward value.

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Address problematic thoughts as the CBT model makes clear, our behaviors are closely tied to our thoughts

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and feelings, certain thoughts can get in the way of doing our bland tasks.

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John got himself thinking maybe I should just skip the gym this morning, it probably won't make me

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feel any better when he thought about it more, he remembered many times when the gym did raise his

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mood, his he decided to do his work out and treat it like an experiment.

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Seeing it might actually be helpful.

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Other thoughts can maximize the feeling of accomplishment we get from completing a task.

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That easy task was nothing.

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Wait till I get to the hard stuff, reducing the reward we get from it.

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Every step in the right direction counts, so treat even the smallest step as an achievement.

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Tracking your activities, it's a good idea to keep track of how you're spending your time when implementing

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behavioral activation.

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You can use several advantages to keeping track of what we do.

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Just paying attention to our visual can lead us to be more active.

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You will probably discover some periods of time where you will be able to add rewarding activities.

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You'll be able to track your progress over the coming weeks.