How To Create Your Ultimate Checklist To Boost Your Daily Mental Health Now

Are you struggling to maintain good daily mental health?

Are you including positive tasks into your daily routine, yet seeing no effect?

Do you want to know a secret?

To make lasting change, you need to put in place lots of little wins throughout your day.

Completing one big task can bring you satisfaction. It may give you a sense of relief. But once that hit of dopamine wears off, you will find yourself back at square one and wanting more.

How to create a daily mental health checklist?

This is not a fancy tool or creative method. It is a simple checklist, but it is its contents that make a difference.

You have to personalise your list to your own personal needs. You should not be following a trend or copying what other people do. This is when you need to be mindful of how you feel during your days.

Step 1

Go through your day and note down all the things you need to do to keep physically healthy. Think basics, nothing fancy like riding 10 miles through the Sahara desert on Peleton. I am talking about things like:

• eat 3 meals a day

• drink water

• brush teeth

• take medication

• go outside

Step 2

Note down little things that make you happy, that make you smile and feel good during your day. This could include:

• cuddling your dog

• smelling your favourite perfume

• eating a chocolate bar

• seeing a particular flower in your garden

• drinking a hot chocolate

Step 3

Note down things that happen during a typical day that is good for your mental health. You may have to think a little harder on this one. Sometimes these are harder to pinpoint, but examples can include:

• reading a chapter from the book i am reading

• talking to my mum on the phone for 10 minutes

• going to a place where there are other people (not to interact with but to be around)

• watch an episode of a comedy show

• journal
  

Step 4

Go through your list and try to put the items in an order. Think about when you would do that particular activity. Order your list from morning to evening.

I would typically have 10-12 items on my list.

Ask yourself, what do i need every day to remain ok, stable and comfortable? If you think you need more or less than 12 items, go for it, it's your list.

Keep your maintenance list in a place you are likely to see a lot during the day.

Be intentional! Don’t ignore it and then when you go to bed you think ‘oh i should have done that’

Remember! These activities should be done every day, so don't make them too complicated.

Change will not happen overnight. But we are aiming for maintenance, not transformation! Let's accumulate positive, healthy, and helpful activities!

So what are you waiting for?

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If you have any questions or have tried out any of the tips in the blog post, leave a comment below to let me know how you got on.

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Until next time, remember you are beautiful, you are valid, and you are loved.