How the app works
Home starts with today: what you planned, with How it went under each one. If a plan feels too big, tap Make it smaller. If today isn’t the day, tap Move. Plan an activity, Log something I did, and Short on energy? are right under it.
Below that, This week shows the next seven days, with Add for each day. My activities is where you choose what to do. Write what matters to you if you like, add from Activity ideas, and sort your list from easier to harder.
Looking back at the week, Patterns, the page for when you notice you’re avoiding something, and Learn are on Home too. Keeping it going is at the bottom of This week, for after a few weeks.
Reminders come at the time you plan, or at the start of the part of the day you pick. By default, Ask how it went comes in one evening check-in, with anything you haven’t answered. You can set an exact time for either reminder on any plan, and change the usual times in Settings.
If you’d like to see how your days go hour by hour before planning much, Activity Record, another free Everyday Insight tool, is made for that.
Where the parts come from
Planning activities on specific days, rating enjoyment and accomplishment afterward, and looking at what got in the way follow the behavioral activation manual by Christopher Martell, Sona Dimidjian, and Ruth Herman-Dunn. The avoidance page follows their TRAP and TRAC, first described by Martell, Michael Addis, and Neil Jacobson.
What matters to me, with its five areas of life, and sorting activities from easier to harder come from the brief treatment by Carl Lejuez and colleagues. Keeping it going is the relapse prevention step most courses of treatment end with.
The other Learn articles say more about each part, with the research behind it.
References
- Martell, C. R., Dimidjian, S., & Herman-Dunn, R. (2021). Behavioral activation for depression: A clinician’s guide (2nd ed.). Guilford Press.
- Martell, C. R., Addis, M. E., & Jacobson, N. S. (2001). Depression in context: Strategies for guided action. W. W. Norton.
- Lejuez, C. W., Hopko, D. R., Acierno, R., Daughters, S. B., & Pagoto, S. L. (2011). Ten year revision of the brief behavioral activation treatment for depression: Revised treatment manual. Behavior Modification, 35(2), 111–161. doi.org/10.1177/0145445510390929
Helpful links
Everyday Insight’s tools are for education and personal reflection. They are not therapy or medical care, and they are not for emergencies. In an emergency, call 911. If you are in crisis in the United States, call or text 988. Mental health resources