A step-by-step increase in the volume and complexity of activity: from light work to full life. Each step — in spite of feelings, not waiting for motivation.
Step-by-step guide
- Define the current level of activity
- Plan one new action for the week
- Start with the physical: cleaning, walking, cooking
- Then: more complex — work, study, social contact
- Each step — with a diary note: what I did + what I felt
- In session: discussion. Not "how did it feel", but "what did you do"
When to use
- Phases 2-4, after the period of rest
- Avoidance behavior, or when the client is "waiting" for a good mood in order to act
Key phrases
Last week you walked for 10 minutes. This week — 20. Not because you will feel better, but because life expands one small step at a time. Motivation does not arrive before action; it follows it.
Follow-up questions
What is one thing slightly harder than last week that is still small enough to do?
What is the first step that doesn't need motivation?
What did last week's step actually teach you?
What is the next small layer of "full life" we add this week?
Alternative phrasings
If this week's step is too much, we shrink it. If it is too easy, we add a layer.
The goal is not "doing more". The goal is the felt sense of "I can act".
Warnings
- ⚠️ Do not go too fast. Respect the pace.
- ⚠️ But do not indulge avoidance. Balance: gentle but insistent movement toward life.
Source: Morita, 1928; Reynolds, 1984; Ogawa, 2013
Materials are informational and educational and summarize publicly available scientific sources. They are not medical or psychological advice, are not intended for self-diagnosis or self-treatment, and do not replace consultation with a qualified professional.