Action First, Mood Follows

Reasons / Purpose Break avoidance with small, value‑aligned actions. Do 1) Pick a 5‑minute action. 2) Tie it to a daily cue. 3) Do it now; log mood 0–10. 4) Repeat daily; +5 minutes each week. How & Why It Works Behavioral Activation increases contact with reward. Results / Goals Daily action streak ≥7 days; mood trend improves.