Mental Health Well-Being

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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[ ] Practice Deep Breathing or Meditation (5-10 mins)
- Focus on your breath to help calm your mind.
[ ] Reflect on 3 Positive Things
- Write down or think about three things you're grateful for or that went well today.
[ ] Move Your Body
- Whether it’s a walk, stretching, or a workout, aim for at least 20 minutes of physical activity.
[ ] Drink Water and Eat Nourishing Food
- Hydrate and eat meals that are balanced to support your body and mind.
[ ] Connect with Someone You Care About
- Send a message, have a chat, or simply check in with a friend or family member.
[ ] Take 10 Minutes to Unwind
- Do something relaxing, like reading, listening to music, or sitting in silence.
[ ] Practice Positive Self-Talk
- Reaffirm your worth and strength with positive statements like “I am capable,” “I am worthy,” or “I am enough.”

"Taking care of yourself is the most powerful way to begin to take care of others."

— Bryant McGill

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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.

"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.