Low mood can make the world feel flat and colourless. These first days help you map the patterns of your energy and thoughts, while building compassion for the weight you’re carrying.

Day 1: Track how your energy and mood shift from morning to night.
Day 2: Practise meeting heaviness or numbness with self-kindness instead of judgement.
Day 3: Catch the first flicker of “I can’t be bothered” before it shuts you down.

Depression shrinks your world. These days focus on tiny, deliberate actions that reconnect you to life, paired with CBT tools to question the “low mood stories” that sap motivation.

Day 4: Do one small, doable activity and weigh its effect against negative predictions.
‍Day 5: Spot one thing—however tiny—that gave you a sense of mastery or pleasure.
‍Day 6: Use a quick sensory reset (sound, smell, movement) to shift out of stuckness.

When mood is low, values and meaning often slip out of sight. These days help you rediscover sparks of purpose, structure your thinking time, and gently invite joy back in.

Day 7: Align today’s smallest choice with what matters most to you.
‍Day 8: Contain rumination by giving it a set “worry window.”
‍Day 9: Savour one micro-moment of joy—however brief or ordinary.
‍Day 10: Recall times you’ve gotten through difficulty and name the strengths you used.

The final stretch turns reflection into forward motion. You’ll practise “opposite action” against withdrawal, create a plan for tomorrow, tackle one real mood-related challenge, and gift your future self encouragement.

‍Day 11: Choose one opposite action (e.g. reaching out instead of retreating).
‍Day 12: Visualise tomorrow with a steady routine and lighter mood.
‍Day 13: Break down one low-mood barrier (e.g. getting out of bed, starting work) into tiny steps.
‍Day 14: Write a note of hope and kindness to future-you for the next dip.