How to use it
Don't go on a detour to find confidence or motivation first: you may never come back to the thing. Do the first rep, send the first message, film the first take. Confidence and motivation show up after the action, not before.
How sure we are
P Evidence: promising. Good studies, but small or few. Use it and keep checking.
E Evidence: built from practice. What works for coaches and practitioners. Labelled that way.
Sources
Scheduling activities first (behavioural activation) reduced depression and loneliness in the short term across 12 trials (Littlewood et al. 2022, living meta-analysis, 🟡) · "motivation equals mediocrity": Evy Poumpouras, ex-Secret Service (🟠).
Not medical, legal or financial advice.