The ObservatoryAction before motivation
Low mood says: do nothing until you feel like it. The research says the opposite — action comes first, the wish follows. An exercise in starting from the right end.
How it works
- The spiralListChoose
- Choose the smallest versionChooseWrite
- Schedule it — and lower the bar in advanceWriteRate
When we feel bad we cut back on what used to give us something — the energy isn't there. But less of what gives means even less desire, and the spiral keeps going down. It isn't broken by thinking, but by the body.
Exercise in 3 steps, about 12 minutes. Doing it is part of Premium, which you try free for 7 days with no card. With Premium your answers are saved so you can pick up where you left off and look back at what you wrote.
Try PremiumThe rest of the text and the exercise are part of Premium. You try everything for 7 days with no card, and can cancel whenever you like. Sign in if you already have an account.
Why does it work?
Jacobson et al. (1996), component analysis: the activation part of CBT was as effective as the whole package for depression. Richards et al., Lancet (2016, COBRA): behavioral activation equivalent to CBT and cheaper. One of the most strongly supported self-help principles — but for persistent low mood: seek care.
Account, your first assessment with the hexagon and one new measurement every quarter are free. The rest is part of Premium: SEK 99 a month or SEK 699 a year, VAT included.
Read more
WOOP: wish meets reality
Four steps (wish, outcome, obstacle, plan) that set the dream against reality.
Exercise12 minBest possible self
Write a future you in which things have gone as well as realistically possible, after hard work, not luck.
Session12 minDeep rest (NSDR)
Twelve minutes of guided deep rest without falling asleep, to recharge in the middle of the day or wind down toward evening.