CatalogMental Health LiteracyDepression SkillsThe Minimum Viable Day

The Minimum Viable Day

5 minEndureFree episodeCBT
The Minimum Viable Day
Depression Skills
5 MINThe Minimum Viable Day
What you'll learn
  • →Build the minimum viable day on hard days: shower, eat, one task, bed.
  • →Understand that on a depressed day, four things is the goal, not forty.
  • →Learn to count the minimum viable day as a real accomplishment.
Proof task

Don't just watch. Do.

On your next hard day, write the minimum viable day in advance: the four things. Cross them off as you do them. The list is permission to count small things as wins. That permission is the practice.

Chapters

Jump to a moment.

  • 0:00The hook
  • 1:15The pattern
  • 2:45The interrupt
  • 4:30Practice scenario
  • 5:30The proof task
Up next in Depression Skills

Keep going.

Episode 4 · 6 min
Isolation and the Re-Entry Problem
Depression makes you withdraw. Withdrawal deepens depression. How to reach out when reaching out feels impossible.
Episode 5 · 6 min
The Thought Record
The CBT core tool for depression. Situation → automatic thought → emotion → evidence for → evidence against → balanced thought. Walk through it once and it becomes a lifelong skill.
Reflect

“What story have you been telling yourself about productivity that has been making your depression worse?”

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