Daily Planner Inputs
Enter your planned activity counts, ratings, and mood changes for one day.
Activation Progress Graph
The graph compares completion, mood, pleasure, mastery, and activation balance.
Example Data Table
This sample shows how a person might plan and review one day.
| Activity | Category | Planned Time | Completed | Pleasure | Mastery | Notes |
|---|---|---|---|---|---|---|
| Morning walk | Movement | 20 minutes | Yes | 7/10 | 6/10 | Boosted energy early. |
| Healthy lunch prep | Self-care | 30 minutes | Yes | 6/10 | 7/10 | Reduced evening stress. |
| Call a friend | Connection | 15 minutes | No | Expected 8/10 | Expected 5/10 | Reschedule tomorrow. |
| Study session | Growth | 40 minutes | Yes | 5/10 | 8/10 | Finished two chapters. |
Formula Used
Completion Rate = (Completed Activities ÷ Planned Activities) × 100
Mood Change = Mood After − Mood Before
Energy Change = Energy After − Energy Before
Activation Balance = (Activation Minutes + 1) ÷ (Avoidance Minutes + 1)
Weighted Activation Score = 0.35 × Completion Rate + 0.20 × Actual Pleasure × 10 + 0.20 × Actual Mastery × 10 + 0.15 × Mood After % + 0.10 × Normalized Activation Balance
This weighted score blends follow-through, emotional reward, skill confidence, end-of-day mood, and the balance between active time and avoidance.
How to Use This Calculator
- Enter how many meaningful activities you planned today.
- Enter how many of those activities you completed.
- Log minutes spent actively engaged and minutes avoided.
- Rate expected and actual pleasure for the day.
- Rate expected and actual mastery for the day.
- Enter mood and energy before and after activities.
- Submit the form to view your planner summary.
- Review the graph, notes, and exported report if needed.
Frequently Asked Questions
1. What does this planner calculator measure?
It summarizes daily activation habits using completion rate, pleasure, mastery, mood change, energy change, and active versus avoidant time. The goal is reflection, not diagnosis.
2. Is the weighted score a clinical diagnosis?
No. It is a self-monitoring score for daily planning. It helps reveal patterns in behavior and mood, but it does not replace professional mental health evaluation.
3. Why track pleasure and mastery together?
Behavioral activation often improves when activities feel rewarding and achievable. Pleasure reflects enjoyment. Mastery reflects competence and progress. Together they show whether tasks support wellbeing.
4. What is activation balance?
Activation balance compares time spent doing helpful activities against time spent avoiding, delaying, or withdrawing. A higher ratio suggests stronger movement toward valued action.
5. How often should I use this planner?
Daily use works best for pattern spotting. Even a few days each week can help you notice which routines improve mood, energy, and task follow-through.
6. What if I completed fewer tasks than planned?
That is still useful information. Lower completion can signal task overload, low energy, unrealistic timing, or barriers. Try shrinking task size and focusing on one meaningful win.
7. Can I export my results?
Yes. Use the CSV and PDF buttons after calculation. They capture your current day’s inputs and summary values for review, sharing, or journaling.
8. When should I seek extra support?
If your mood remains persistently low, activities feel impossible, or you feel unsafe, contact a licensed professional or local emergency support immediately.
Why This Planner Helps
Behavioral activation works by increasing contact with useful, valued, and rewarding activities. This page turns that idea into a structured daily review. It helps you compare intentions with outcomes, spot wins, and adjust tomorrow’s plan with better clarity.