Two things a day that you actually like.
When anxiety or low mood takes hold, the things that used to give you pleasure are usually the first to go — and losing them feeds the mood further. Behavioural activation reverses that loop deliberately: you schedule small, valued activities and do them regardless of how you feel, because in practice the motivation arrives after the action, not before it.
Tap everything that's true for you. Be honest rather than aspirational — things you have actually enjoyed before work far better than things you think you should enjoy.
Start at two. That is deliberately small — a target you will hit on a bad day is worth more than an ambitious one you abandon. Once two feels routine for a week or so, raise it.
Your last seven days, and how many things you did on each. It fills in by itself as you tick things off above — there is nothing to set here.
Why it is worth having. When you are low, it is almost impossible to believe any of this is helping. That feeling is a symptom, not a report — and you cannot see progress from inside a single bad day.
Not a streak to protect. Blank days are expected and mean nothing about whether this is working. If several go by, make the daily target smaller rather than trying harder.
Your choices stay on this device only — nothing is uploaded anywhere. And if you'd like someone to talk it through with, there are people who will listen, free and any hour.