Checklist

"Daily, Weekly, and Monthly Goals for a Healthier Mind”

REMINDER ! Click ‘Duplicate’ in the top right corner to use this checklist in your own Notion account without affecting the original!

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Weekly Tasks

• [ ] Journal Your Thoughts and Feelings
  • Write about your week, how you’re feeling, and anything you want to release or focus on.
• [ ] Set Boundaries to Protect Your Energy
  • Identify areas where you need to set boundaries with others or activities.
• [ ] Engage in a Hobby or Creative Activity
  • Spend time doing something you love, whether it’s painting, cooking, crafting, or another creative outlet.
• [ ] Get Enough Rest
  • Aim for 7-9 hours of sleep each night. If necessary, practice a relaxing bedtime routine.
• [ ] Check-in with a Therapist or Counselor
  • If you're in therapy, make it a point to check in with your mental health professional for support.
• [ ] Practice Mindfulness
  • Dedicate 10 minutes to mindfulness—whether it’s a guided meditation or mindful walking.

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"You don’t have to control your thoughts. You just have to stop letting them control you."

— Dan Millman

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Monthly Tasks

• [ ] Review Your Mental Health Progress
  • Reflect on your mental health journey, what’s going well, and areas where you might need more focus.
• [ ] Declutter Your Space
  • A clear physical space can often lead to a clearer mind. Take time to declutter your living or working space.
• [ ] Plan a Self-Care Day
  • Dedicate an entire day to yourself, whether it’s a spa day, a day outdoors, or simply relaxing.
• [ ] Limit Social Media
  • Take a break from social media for a day or set limits to reduce negative impacts on your mental health.