Plan one small, doable activity each day that matters to you, then notice how it felt.
Strong evidenceAll issues
Plan plus a professional recommendedDRAFT
Depression and low mood
When everything feels heavy, even small things take effort. That is not a personal failing. Research shows that doing small, meaningful things, a little at a time, can slowly lift mood.
This plan works best alongside support from a doctor or therapist. The app reminds you of that along the way.
Draft content. It has not been reviewed by our clinicians yet.
56-day plan10 to 20 minutes a dayWeekly check-in: PHQ-9, a 9-question check used around the world
What helps
The steps in this plan come from these methods. Each one shows how strong the research behind it is.
Catch harsh thoughts about yourself and practise a kinder, more balanced view.
Strong evidenceShort, regular movement, built up slowly.
Moderate evidenceWhat the plan looks like
- Weeks 1 to 2
Steady the day
A simple routine for sleep, meals and one small activity.
- Weeks 3 to 6
Core practice
More activities that bring a sense of meaning or achievement, plus thought practice.
- Weeks 7 to 8
Keep it going
What helped, what to do if things dip again.
Optional faith track
If you choose a faith track, you can add gratitude and prayer routines from your tradition, with exact sources.
Questions people ask
Should I also see a professional?
Yes, we recommend it. This plan is designed to go alongside support from a doctor or therapist, not instead of it.
What if I feel worse?
Tap "Get help now" at any time. Each week the plan checks in with you and suggests a different step or a professional if things are not improving.
Will the app tell me about medication?
No. The app never advises starting, stopping or changing medication. Please talk to your doctor about that.