Mental Wellness Checklist

Action

Check In (Yes/No)

Notes/Goal for Tomorrow

I acknowledged my feelings (e.g., happiness, stress, sadness) without judgment.

I took a purposeful break (e.g., a few minutes of deep breathing, a stretch, stepped away from my desk).

I engaged in an activity I enjoy (a hobby, reading, listening to music).

I limited my screen time outside of necessary studying/classes.

I practiced self-compassion (spoke to myself kindly, acknowledged my efforts).

I managed my worried thoughts (e.g., by writing them down, talking to someone).

Action

Check In (Yes/No)

Notes/Goal for Tomorrow

I got adequate sleep (aiming for 7-9 hours). 😴

I ate balanced meals/snacks (didn't skip meals due to stress).

I drank enough water to stay hydrated. 💧

I moved my body (e.g., a walk, exercise, yoga, sports).

I got some exposure to natural light (e.g., stepping outside). ☀️

I avoided excessive caffeine or substances as a way to manage stress.

Action

Check In (Yes/No)

Notes/Goal for Tomorrow

I connected with someone I care about (friend, family, partner).

I set a healthy boundary (said "no" to something or asked for space).

I engaged in a group activity (class, club, social event) that was meaningful.

I spent time in a safe and supportive environment.

I offered help or showed kindness to someone else (even a small gesture).

I limited exposure to people or situations that consistently drain my energy.

Action

Check In (Yes/No)

Notes/Goal for Tomorrow

I broke down a large task into smaller, manageable steps.

I took scheduled breaks during study periods (e.g., 5-10 minutes every hour).

I created a to-do list or plan for my assignments and tasks.

I tidied my study space before starting work.

I reviewed my notes or materials from a class without feeling overwhelmed.

I recognized that "good enough" is sometimes better than striving for perfection.