The first chapter of this book I have to start with is Getting Mobilised. I have to record my activities and indicate those which are mastery activities (those that involve taking care of myself or others) and rank my sense of achievement given how I was feeling at the time, and anything that is a pleasure activity. Then I can begin to observe patterns in my behaviour, build up my mastery activities (e.g. Doing the washing up, completing an assignment), and give myself better pleasure activities.
The book I'm using is called Thoughts & Feelings and the first sixty pages are available on Google Books.