Low-Energy Day Plan
A depression worksheet creating a minimum plan for low-energy days: body basics, one small task, one connection, one kind act, self-talk and when to seek help.
1-page fillable PDF · US Letter (prints on A4) · Behavioural activation
- Approach / concern
- Depression
- Technique
- Behavioural activation
- Format
- Fillable PDF, 1 page (US Letter / A4)
- Access
- Pro and Advanced plans (3-day free trial)
- For
- Licensed clinicians to use with clients
- Updated
- October 2026
Key facts
What is the Low-Energy Day Plan?
A low-energy day plan applies behavioural activation principles to the hardest days, replacing all-or-nothing expectations with a small set of achievable actions that maintain basic care, mastery, connection and pleasure.
Why it works
Behavioural activation breaks the cycle of withdrawal and low mood by scheduling small, achievable actions (Martell et al., 2010). A meta-analysis found behavioural activation is an effective treatment for depression (Cuijpers et al., 2007).
When to use it
- Depression and low energy
- Burnout and chronic illness
- Relapse prevention
- Between-session safety net
How to use it in session
- Write the plan on a better day.
- Keep each item tiny.
- Include basics, task, connection and kindness.
- Add self-talk.
- Clarify when to seek help.
Clinician tips
- Celebrate any step.
- Keep the plan visible.
- Include 9-8-8 for crisis support.
Worked example
Sharing with clients
Members can download the PDF to print or email, or copy a private client link from the download box. Your client opens the link and downloads the worksheet on any device. No client account is needed, and nothing your client writes is stored on TherapyAid.
Frequently asked questions
Isn’t doing so little giving up?
No. Small actions on hard days maintain momentum and prevent further withdrawal.
What if I can’t do any of it?
That’s okay. Try one item, and reach out to someone if you’re struggling or unsafe.
References
Martell, C. R., Dimidjian, S., & Herman-Dunn, R. (2010). Behavioral activation for depression: A clinician’s guide. Guilford Press.
Cuijpers, P., van Straten, A., & Warmerdam, L. (2007). Behavioral activation treatments of depression: A meta-analysis. Clinical Psychology Review, 27(3), 318-326.
This worksheet is an educational tool for use by, or under the guidance of, a licensed or registered mental-health professional. It is not a diagnostic instrument or a substitute for clinical judgement. If a client is in crisis in Canada, call or text 9-8-8 or call 9-1-1.
