Increasing Your Activity

We know that when our mood is low, we often stop doing the things we enjoy, and the things that make us feel good! In turn this can make our mood worse.

By increasing our activity levels our mood will soon start to increase too!

It can be hard to do things when you aren't feeling great. But once you get started, you'll soon feel motivated to do more and more! We call this ACTION BEFORE MOTIVATION.

Down below are some resources designed by our clinicians to help you get started with increasing your activity levels. They have been created to use in order but feel free to have an explore!

Behavioural Activation info sheet

Read this information sheet on what Behavioural Activation is and how it could help you.

Then use the sheets on this page to give it a go!


Your Values

Use this worksheet to understand more about what you value. 

Choose activities to add to your planner based on what's important to you.



Use this diary worksheet to fill out what activities you do over the next week.


Do you notice any link between your activity level and mood?


Activity Ideas

Read our list of activity ideas which you could  add to your activity planner.

Activity Planner

Now use this planner to schedule a weeks worth of activities for you to try choose things that will give you pleasure and a sense of achievement.


Problem Solving

Use our problem solving worksheet if you find any problems with carrying out your activities.




What did you notice about your mood when you tried to increase your activity level? Did you find any interesting new activities? Have you got more routine in your week? Did you notice a sense of achievement? Did you try some fun things?

Useful Links


Here are some resources in the local area which can help with low mood and increasing your activity.
Why not take a look at the local paper or on local social media pages to see what other clubs there are you may wish to join!

People Make Glasgow.png

People Make Glasgow is a great website with up to date information on things to do in and around Glasgow.

The website also has a 'what's on' section where you can filter events by price, date and category.


Want to try a new hobby but not sure where to start? 

Take a look at this webpage which is full of hundreds of hobbies!
Some of them we haven't even heard of before - how exciting!