Daily support for depression with mood tracking, behavioral activation, and self-care
Daily check-ins and small wins. One step at a time.
This skill offers three core functions to support you through depression:
Ask: "Log my mood" or "Check in on how I'm feeling"
Ask: "What should I do today?" or "I don't know what to do"
Ask: "Celebrate a win" or "I did something today"
Ask: "Self-care reminder" or "Am I taking care of myself?"
Ask: "Show my mood history" or "What patterns do you see?"
When depression tells you nothing matters and motivation is gone, behavioral activation breaks the cycle by decoupling action from feeling.
The principle: You don't feel like doing something → so you wait until you feel like it → but you don't feel like it (depression) → so you do nothing → which makes depression worse.
The flip: Do the thing anyway, even at 5% capacity. The feeling follows the action, not the other way around.
Micro-tasks this skill suggests:
Start with the smallest possible version. "Go for a walk" becomes "step outside." That's it. Momentum builds.
Check in daily, not obsessively. Once a day is enough. Depression loves spirals—don't track every hour.
You don't need to feel better to complete a task. The task is the win. Feeling better is a side effect, not a requirement.
Small wins are still wins. Taking a shower on a bad day is the same as climbing a mountain on a good day. Your brain doesn't know the difference—it only knows you did something.
When you're doing okay, set future self up. On better days, note what helped. Write it down. Your depressed self will need that info later.
All data stays local on your machine. Nothing syncs to the cloud. Your mood history, notes, and patterns exist only on your device—no tracking, no analytics, no sharing.
This skill is not a substitute for professional help.