The 15‑Minute Attack

Tool • Gate: Men’s Mental Health

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The 15‑Minute Attack

Reasons / Purpose
                            See tool overview.

                            Do
                            1) Set a 15‑minute timer.
                            2) Start with the smallest action.
                            3) Stop when the timer ends (or keep going if you want).
                            4) Log start friction vs. finish mood.

                            How & Why It Works
                            Behavioral Activation reduces avoidance; tiny starts build momentum.

                            Results / Goals
                            Visible progress within 1–2 weeks (self‑rated mood/engagement).

Origin: Behavioral Activation.

References:

Ekers et al., 2014 — Behavioral Activation for Depression (Meta-analysis)
Cuijpers et al., 2023 — Behavioral Activation (Overview/Meta)