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How to ACE Your Day: A Simple Behavioural Activation Framework for Better Health and Wellbeing

Ever notice how on your best days you usually get something done, feel connected to someone (or something), and enjoy yourself at least a little? That’s not a coincidence.

This is where ACE comes in.


ACE is a simple, evidence-based behavioural activation framework that helps you support your mood, motivation and overall health by intentionally building three things into every day:

  • A – Achievement

  • C – Connection

  • E – Enjoyment


Small changes, done consistently, can make a surprisingly big difference.


Hand selecting a green smiling face from red, yellow, and green emoticons on a yellow background, with an empty progress bar above.

 

What Is ACE (and Why Does It Work)?


Behavioural activation research shows that days with a healthy mix of achievement, connection and enjoyment are linked to better mood and fewer depressive symptoms across all ages.


When mood dips or anxiety increases, these activities are usually the first to disappear. We withdraw, do less and feel worse – creating a vicious cycle that affects both mental and physical health.


ACE works because what you do, when, and with whom directly influences:

  • Stress hormones like cortisol

  • Neurotransmitters such as dopamine and serotonin

  • Sleep quality

  • Pain tolerance

  • Immune function

  • Motivation to exercise, eat well and stick to health routines


In other words, ACE activities act like natural antidepressants. They gently nudge your nervous system in the right direction.


 

A Is for Achievement (Think Small Wins)


Achievement isn’t about being impressive. It’s about doing something observable that moves life forward or aligns with your values.


Everyday micro-achievements

These absolutely count:

  • Getting up and dressed

  • Preparing a nourishing breakfast

  • Taking medications

  • A 10–15 minute tidy

  • A short walk you actually complete


Bigger or weekly achievements

  • Finishing a work task

  • Completing a study module

  • A resistance or strength session

  • Learning a new skill

  • Booking that GP appointment you’ve been avoiding


Helpful tips for achievement

  • Each morning, choose 1–3 realistic achievements

    • One must do

    • Two nice to do

  • When mood is low, scale it right down

    • “Open the document” instead of “finish the project”

Momentum comes from success, not pressure.


 

C Is for Connection (More Than Just People)


Connection includes relationships, yes – but also pets, nature and connection with yourself.


Daily connection minimums

Aim for at least one:

  • A meaningful call or message

  • A short walk with someone

  • Greeting neighbours

  • A 5-minute check-in with your partner or child (phone away)


Broader connection ideas

  • Walking or running groups

  • Hobby or craft classes

  • Volunteering

  • Community groups

  • Regular online meetups if in-person isn’t possible


Helpful tips for connection

  • Schedule social anchors into your week

    • Tuesday run club

    • Thursday coffee

  • Pair low-enjoyment tasks with connection

    • Folding washing while chatting

    • Cooking with a family member

Connection boosts mood and makes everyday tasks feel lighter.


 

E Is for Enjoyment (Real Pleasure, Not Numbing Out)


Enjoyment is about genuine pleasure or interest, not endless scrolling or zoning out.


Simple pleasures

  • Reading for fun

  • Music

  • Gardening

  • Craft or creativity

  • Playing with pets

  • Trying a new recipe

  • Watching a favourite show mindfully


Embodied enjoyment (especially powerful)

  • Dancing

  • A favourite exercise class

  • Time in nature

  • A long bath

  • Stretching with calming music

If it feels good in your body, it counts.


Helpful tips for enjoyment

  • Create a personal “enjoyment menu” you can glance at when tired or low

  • During high-stress periods, increase small enjoyable activities instead of cutting them first

Enjoyment isn’t indulgent – it’s protective.


 

How to Put ACE Into Your Everyday Routine


Here’s where ACE becomes practical, not theoretical.


Try an ACE log

At the end of the day:

  • Write down what you did

  • Rate each activity for:

    • Achievement

    • Closeness/Connection

    • Enjoyment (0–10)


Then plan tomorrow so you have at least one decent score in each column.

Patterns become obvious fast:

  • “All achievement, zero enjoyment”

  • “Connected but no sense of progress”

Once you see it, you can rebalance.


Re-engineer everyday tasks

Most chores can be upgraded:

  • Add music

  • Do them with someone else

  • Turn them into a mini workout

Suddenly one task scores for achievement, connection and enjoyment.


 

Why ACE Matters for Long-Term Health


When framed this way, ACE isn’t a “nice to have”.


It’s a daily structure that helps stabilise your nervous system, mood and behaviour – which is exactly what underpins consistency with:

  • Exercise

  • Nutrition

  • Sleep routines

  • Medical care


Those behaviours are the real drivers of long-term mental and physical health.

So tomorrow, don’t aim for a perfect day.


Just aim to ACE it – one achievement, one connection, and one moment of enjoyment at a time.

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