Programs · Low mood & depression · Lift
Lift
Lifting low mood and depression with CBT
Low mood shrinks your life, and the shrinking lowers your mood — a spiral with mechanics, not a character verdict. This program reverses it the way the evidence says works best: small, scheduled, values-linked action first, motivation after. Ten minutes a session, two minutes a day, and your own data showing you it's working.
With coach NinaProgram at a glance
- Who it's for
- For anyone stuck in flat, grey, can't-get-started days — weeks of doing less and feeling worse for it.
- What it is
- A six-week course in behavioral activation and cognitive behavioral therapy for low mood — an evidence-based treatment for depression that works by changing what you do before it changes how you feel.
- Format
- 10–15 min/day — coach videos, a mood-activity check-in, and a weekly review that adapts your plan.
- Price
- First week free — including your baseline mood report. Then $99, one-time — not a subscription.
- Not the right fit if
- You are having thoughts of harming yourself, or you cannot keep yourself safe. This is self-guided and is not the right tool for that — in the US, call or text 988 for the Suicide and Crisis Lifeline. The program screens for risk before it starts.
Low mood has a shape, too
- Getting up already feels like the day lost.
- Things you used to enjoy? You can't remember the last time you tried.
- Doing less, then feeling worse for doing less — and doing even less because of that.
- "I'll start when I feel motivated" — except the motivation never quite arrives first.
- It's been weeks, not days.
Your activity data drives the program
Not a course you watch — a loop you run. Lift reads your evenings and adjusts your plan, the same way behavioral activation works in a therapist's office.
Measure
A two-minute evening check-in — mood, energy, and what actually happened. No judging, just recording.
daily · 2 minLearn
Short sessions with Nina teach the method — the downward spiral, action before motivation, the thought record for low mood.
10 min · most daysAdjust
The weekly review computes your scheduled-activity completion and titrates your plan — add, hold, or shrink, never to zero.
weekly review↻ the loop runs weekly — six times
Scheduled-activity completion is the number the program tunes against. Clear 80% or better and the plan adds one activity, or upgrades one to its bigger version. Below 50%, activities shrink to smaller versions instead — the count never goes to zero. We cut the size, never the schedule.
Six weeks, one method
Seventeen sessions and six weekly check-ins. The first week is free — including your baseline mood report.
Week 1Understand the SpiralThe mechanics of low mood3 sessions
Week 2Start the EngineSmall, scheduled, yours4 sessions
Week 3Build MomentumShrink it till it starts4 sessions
Week 4Retrain the ThoughtsThe critic, cross-examined4 sessions
Week 5ReconnectPeople, loops, and the body4 sessions
Week 6Keep MovingYour plan for the grey days3 sessions
Nina
Sleep, mood & the self cluster · guides 8 programs
The steady behavioral coach — patient, methodical, quietly optimistic. Nina is the coach who convinces you to spend less time in bed and makes it feel reasonable, talking about your numbers like a friendly scientist, not an accountant.
“Hi, I'm Nina. Over the next six weeks we're going to get your life moving again — not by waiting to feel like it, but by starting anyway, in small enough pieces that you actually will.”
The first-line behavioral treatment, faithfully built
Behavioral activation is one of the best-evidenced treatments for depression — in head-to-head trials, as effective as full cognitive therapy, and it works by changing what you do before it changes what you think. Lift implements the standard protocol: scheduled, values-linked activity first, cognitive restructuring layered on once the spiral loosens its grip.
- Behavioral activationMartell, Jacobson
- Values-linked activity scheduling
- Cognitive restructuring for low moodBeck
- Relapse prevention
We screen before we start
Depression carries real risk, and we take that seriously from the first screen. Any sign of thoughts of self-harm routes straight to crisis resources — immediately, without waiting on the rest of the program — and a severe depression score adds a warm recommendation to loop in a clinician, while the program keeps going alongside that.
This program is not medical advice, and it's built for mild-to-moderate low mood, not a crisis. We'd rather point you to the right door than let you push through the wrong one.
Lift, next to the field
| LiftResiliens | SilverCloud by Amwellsilvercloud.amwell.com | Meru Healthmeruhealth.com | |
|---|---|---|---|
| Price | $99 one-time (was $149) — the program is yours | Not published — institutional license only (employer, health plan, or health system); no direct consumer price | Primarily employer/health-plan sponsored (outcomes-based pricing, not public); self-pay individual track exists with no published flat price |
| Structure | 6 weeks · 17 sessions + weekly reviews | 8-module Depression Programme over roughly 6–8 weeks, self-guided or Supporter-guided track | Tiered by severity: Coaching (2 months), Therapy (3 months/12 weeks), Advanced (6–12 months with psychiatric support) |
| Personalization | Mood-activity check-in → completion rate → activity titration | Supported track: an assigned coach reviews progress weekly and can adjust goals; self-guided track has none | Care built around the individual's schedule; biofeedback data (e.g. HRV) feeds into coaching |
| Human support | Self-guided · clinician-referral gates built in | Optional 'Supporter' coach role gives async written weekly reviews (not live sessions); escalation path to a live Amwell provider | Licensed therapists (psychiatrists at the Advanced tier) via live scheduled video sessions plus async daily in-app chat |
| Access | Self-serve, start today | Institutional only — no self-serve consumer purchase path found | Primarily employer/health-plan sponsored, with a self-pay individual signup path |
| Breadth | 70+ program catalog · bundle 2-3 related programs and save | Broad catalog: depression, anxiety, stress, insomnia, resilience, substance use and more | Depression, anxiety and burnout — narrower catalog than SilverCloud |
| Platforms | Web · iOS · Android | Web · iOS | iOS · Android |
Sources: competitor pricing and program pages — every production value carries a source URL and access date, and unpublished facts are labeled "not published," never guessed.
Why we built it differently
- The clinic's engine, not a chatbot or a content library. Your plan is recomputed weekly from your own completion data — the behavioral-activation mechanism that does the heavy lifting, not an open-ended chat or a static module library.
- One price, no employer required. $149 once, self-serve from day one — no institutional license, no outcomes-based billing, no waiting on an employer to offer it.
Start free. Continue if it's working.
First week
- Onboarding + two full sessions
- Daily mood and activity check-in
- Your baseline mood report
Full program
- All six weeks of Lift, yours to keep
- Every session, review, and exercise
- Web + Untangle app access
Working on more than one thing? Related programs bundle together — two or three at a discount. Bundle pricing is coming.
Before you start
Do I need a diagnosis to use this?
No. Lift is built for the flat, grey, can't-get-started pattern, not a chart code. The onboarding screen checks whether the full protocol is right for you — and any sign of risk routes straight to crisis resources first.
How is this different from a mood-tracking or journaling app?
Tracking shows you the pattern; it doesn't change it. Lift schedules activity against your own completion data and adjusts weekly — the mechanism with the strongest evidence base for depression, not just a place to log how the day went.
What if I'm having thoughts of self-harm?
The safety screen asks directly, every time it matters. Any sign of risk routes immediately to crisis resources — that's not a locked door, it's the first thing that happens, no waiting on the rest of the program.
How much time does it take?
Two minutes each evening for the check-in, about ten minutes most days for the session. The real work happens between sessions — in the fifteen minutes of actually doing the small scheduled thing.
How much does it cost, and is it a subscription?
The first week is free, with no card required. The full program is $99, paid once — there is no subscription and nothing to cancel. When you finish it, it stays yours.
How do I know if it's working?
You take a validated questionnaire at the start, then again at each weekly review, so progress is a number you can watch rather than a streak. Across 6 weekly reviews the program adapts your plan from your own data — and if the number is not moving, you will see that too.
Lift
Start the first week of Lift free — onboarding, two full sessions, your daily log, and your baseline report. Continue only if it's working.
Runs on the web, not in DBT Coach
No card for the first week. The full program is $99, one-time — not a subscription.
Runs on the web, not in DBT Coach