Methods · Method
CBT-derived
Techniques inspired by cognitive behavioral therapy. Sensitive content requires source review and must not be presented as individualized therapy.
Status: sensitive.
Legacy collections: CBT.
A method is an additional classification dimension. Future hacks and protocols should still identify the concrete Topic they address.
- Action and Mood Observation NoteUse a short note to compare an activity with what you noticed before and after it. Treat the note as observation, not proof that an activity caused a mood change.
- Set One Small, Achievable Goal for the Day (eSet one small, achievable goal for the day (e.g., ‘Clean one drawer’ or ‘Call a friend’). Focus on completing it.
- Create a List of Activities That Give You a Sense of Accomplishment (eCreate a list of activities that give you a sense of accomplishment (e.g., cooking a meal, organizing a shelf). Try one today.
- Reach Out to Someone (eReach out to someone (e.g., call a friend, join a group activity). Plan a social connection, even if it’s brief.
- Notice When You Feel Like Avoiding SomethingNotice when you feel like avoiding something. Do the opposite action (e.g., if you feel like withdrawing, send a message to a friend).
- Pick a Hobby or Interest You’ve Neglected (ePick a hobby or interest you’ve neglected (e.g., playing an instrument, gardening). Spend 10–15 minutes on it today.
- Pick One Activity You Enjoy or Used to Enjoy (ePick one activity you enjoy or used to enjoy (e.g., walking, painting, playing a game). Schedule it for today, even if you don’t feel like it.