Mood in Motion: How Small Actions Can Shift Low Mood
As spring arrives and the days grow longer, many of us notice a natural lift in mood. Warmer weather, brighter skies, and increased activity, such as walking outdoors or connecting with friends, can all contribute to this seasonal shift. These changes offer a helpful illustration of a key principle in Cognitive Behavioural Therapy (CBT) known as behavioural activation.
What is Behavioural Activation?
Behavioural activation is based on a simple but powerful idea: what we do influences how we feel. Low mood often leads to reduced activity, which in turn worsens how we think and feel, creating a negative cycle. By intentionally reintroducing activities that bring a sense of enjoyment, connection, or accomplishment, we can help interrupt this cycle and improve our emotional state (Mazzucchelli, et al., 2010).
How It Works
When motivation is low, waiting to “feel like it” can keep us stuck. Behavioural activation flips this: act first, and motivation will follow. Small actions, even a short walk, a phone call, or tidying a space, can lift mood and build momentum.
The ACES Framework
A helpful way to approach behavioural activation is through the ACES framework:
Achievement: Activities that provide a sense of progress or completion, no matter how small. Tip: Start with tasks that feel doable, even if it’s just getting out of bed or preparing a meal.
Connection: Social interaction can counteract the isolation of low mood. Tip: Reach out to someone you trust. Connection doesn’t have to be intense; short, low-pressure contact counts.
Enjoyment: Depression often dulls enjoyment. Reintroducing pleasurable activities creates space for joy to return. Tip: Revisit old favourites in small doses (watch a light show, listen to music, or try a creative hobby).
Self-care: Taking care of your basic needs reinforces wellbeing. Tip: Simple acts like showering, taking medication, or stepping outside all count, and some activities may tick multiple ACES boxes.
Getting Started
To apply behavioural activation in your life:
1. Observe – What activities have dropped away recently?
2. Start small – Choose one manageable action per day.
3. Schedule it – Treat it like an appointment.
4. Reflect – Write down how you felt before and after. This helps reinforce the link between action and improved mood.
Beyond Springtime: Year-Round Resilience
While spring may naturally support positive changes, behavioural activation is valuable in all seasons. It’s especially useful during darker months, when mood can decline, sometimes significantly, as in Seasonal Affective Disorder (SAD; Munir et al., 2024). Building regular habits that include connection, activity, and care can help buffer against these dips.
Final Thoughts
Behavioural activation reminds us that change begins with small, intentional steps. By gently re-engaging with life, even when it’s hard, we create opportunities for mood to lift. Whether it’s a walk, a chat with a friend, or making a nourishing meal, each action is a step toward feeling better. For a deeper understanding, you can book a session with one of our psychologists to explore more about how thoughts and behaviours influence mood.
Article written by Patricia Evans, Psychologist and Clinical Psychology Registrar
References
Mazzucchelli TG, Kane RT, Rees CS. Behavioral activation interventions for well-being: A meta-analysis. J Posit Psychol. 2010 Mar;5(2):105-121. doi: 10.1080/17439760903569154. Epub 2010 May 7. PMID: 20539837; PMCID: PMC2882847.
Munir S, Gunturu S, Abbas M. Seasonal Affective Disorder. [Updated 2024 Apr 20]. In: StatPearls [Internet]. Treasure Island (FL): StatPearls Publishing; 2025 Jan-. Available from: https://www.ncbi.nlm.nih.gov/books/NBK568745/