Tool · Behavioural activation
Activity Chart & Pleasure–Mastery scale
Notice how your week is actually shaped — or gently plan the one ahead. Rate each activity for pleasure (P) and mastery (M) using a scale you define yourself. When you're done, we'll send a soft, printable chart to your inbox.
What this chart is for
The activity chart works two ways. As a monitor, it collects honest data: how you're spending your time, which activities you're doing too much or too little of, and how much pleasure or mastery each one actually gives you. A week of entries often reveals avoided activities, or a schedule that's simply too demanding. As a schedule, it helps you commit to specific days and times for activities that build pleasure, mastery, connection or control — and gives you a place to credit yourself for showing up.
1 · Choose your focus
2 · Build your rating scale
Give the numbers meaning by naming an example activity for 0, 5 and 10 — like "0 = paying bills, 5 = lunch with a friend, 10 = a day at the beach".
Pleasure scale (P)
How enjoyable did it feel?
Mastery scale (M)
How much sense of achievement?
3 · Fill in your week
0 entriesMorning
Afternoon
Evening
Night
Get your printable chart
Pop in your email and we'll send your chart as a PDF — with your own rating scale, your week, and a few gentle cues to keep going.
This isn't a substitute for professional care. If you're in crisis, please reach out to a mental health professional or a local helpline.