Guided ManoYatra tool

Getting Going With Action

Behavioural activation is the practice of scheduling and doing small, specific activities regardless of current motivation, on the basis that action tends to precede the mood rather than follow it.

Low Mood10 minPROtext or voice

How it works

Low mood removes the appetite for the things that lift it, which closes the loop. This tool works from the outside in: pick something small and specific, do it at a set time, and record what the mood did afterwards. Small and specific matters — "exercise more" fails where "walk to the end of the road after lunch" holds.

Grounded in

behavioural activation, Jacobson, Martell and Lewinsohn.

Continue in the app

Try Getting Going With Action

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General wellness, not medical care

ManoYatra is a general wellness product. It is not a medical device and does not diagnose, treat, cure or prevent any medical condition. It is not a substitute for professional care.

If you or someone you know is in crisis, please reach out now

If you're in crisis, please reach out to iCall at +91 91529 87821, Tele-MANAS at 14416, or KIRAN at 1800-599-0019. In an emergency, call 112.

Tele-MANAS · 24×7, free, multiple languages14416KIRAN Mental Health Helpline · 24×71800-599-0019iCall Psychosocial Helpline+91 91529 87821Vandrevala Foundation · 24×71860-2662-345National Emergency112

ManoYatra is a general-wellness and self-reflection companion, not a medical or diagnostic service. We do not make clinical diagnoses, prescribe treatment, or replace a licensed professional. In a crisis, please reach professional human help.