What might actually motivate you

Depressed or anxious clients who agree with the plan in session and then don’t follow through. Rather than guessing what will get them moving, have them rate the options. The high scores point to where to start. The low scores often reveal something useful about what’s blocking them (e.g. “tell people” rated 1 = shame about the problem; “reward yourself” rated 1 = anhedonia or self-punishing belief structure).

The form has 11 fields. There’s a 0–10 slider for “Schedule a fixed time each day to work on the assignment”. There’s a 0–10 slider for “Write and sign a personal contract committing to the change”. There’s a 0–10 slider for “Tell people in your life what you’re working on”. There’s a 0–10 slider for “Set a clear, concrete goal with smaller steps”. There’s a 0–10 slider for “Track your progress in writing or in an app”. There’s a 0–10 slider for “Set a daily intention each morning”. There’s a 0–10 slider for “Be kind to yourself about setbacks instead of self-critical”. There’s a 0–10 slider for “Picture someone you respect and ask what they would do”. There’s a 0–10 slider for “Remember a time you solved a similar problem, and reuse what worked”. There’s a 0–10 slider for “Reward yourself for small wins along the way”.

In my-cbt, this is one of the bundled system templates. You preview, customise, and assign it from the case file in two clicks. Submissions save to the file with a timestamp. Slider values are stored as numbers, not handwritten digits, so the scores aggregate across submissions.