Depression Support

Daily check-ins and small wins. One step at a time.

What it does

This skill offers three core functions to support you through depression:

• Mood Tracking: Log how you're feeling today with simple 1-10 scales or descriptive words. Track patterns over time to understand what helps.
• Behavioral Activation Suggestions: When motivation is low, the skill suggests small, achievable tasks that don't require energy or willpower—just momentum.
• Self-Care Prompts: Personalized reminders for hydration, movement, sleep, and connection tailored to what you find manageable.

Usage

Log Mood

Ask: "Log my mood" or "Check in on how I'm feeling"

• Rate your mood on a scale (1-10 or descriptive: terrible, bad, okay, good, great)
• Optional: Add a note about triggers or context
• Data is stored locally so only you see it

Get Suggestions

Ask: "What should I do today?" or "I don't know what to do"

• Receives 3-5 micro-tasks based on your energy level
• Tasks take 5-15 minutes (no commitment required)
• Examples: drink a glass of water, step outside for 30 seconds, text one person, open a window

Small Wins

Ask: "Celebrate a win" or "I did something today"

• Log any accomplishment, no matter how small
• Tracks momentum over time
• Builds evidence against the voice telling you nothing matters

Self-Care Check

Ask: "Self-care reminder" or "Am I taking care of myself?"

• Brief check on basics: sleep, food, water, movement, connection
• No judgment—just awareness
• Suggests one small thing you can do right now

Track Patterns

Ask: "Show my mood history" or "What patterns do you see?"

• Weekly or monthly overview of mood trends
• Identifies what correlates with better days (more sleep? time outside? talking to someone?)
• Helps spot early warning signs

Behavioral Activation

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:

• Physical: stretch, stand, walk to the window, drink water, take a shower
• Social: text one person, read one message, react to a post
• Creative: draw one line, write three words, hum a song
• Cognitive: read one paragraph, watch a 2-minute video, solve one puzzle

Start with the smallest possible version. "Go for a walk" becomes "step outside." That's it. Momentum builds.

Tips

1. Check in daily, not obsessively. Once a day is enough. Depression loves spirals—don't track every hour.

2. 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.