I believe that checklists make life easier and they are a great for accountability.

Life is so busy that we sometimes forget little things like sitting to deep breath or meditate, to write in those journal entries and to just sit and do nothing.

Here are 19 things to add to your weekly checklist for better mental health.

1. Connect with others: Schedule some time to connect with friends or family members, whether it’s a phone call, video chat, or in-person meet-up. Social connections have been shown to improve mood and overall mental health.
2. Practice mindfulness: Take a few minutes each day to practice mindfulness, whether it’s through meditation, deep breathing, or simply being present in the moment.
3. Get enough sleep: Make sure you are getting enough sleep each night. Lack of sleep can lead to mood swings, irritability, and difficulty concentrating.
4. Express gratitude: Take a few minutes each day to reflect on what you are grateful for. This can help shift your focus to the positive things in your life.
5. Spend time in nature: Take a walk in a park or spend time in a natural setting. Being in nature has been shown to reduce stress and improve mood.
6. Practice self-care: Take some time each week to do something that makes you feel good, whether it’s taking a relaxing bath, reading a book, or watching your favorite movie.
7. Eat a healthy diet: Make sure you are eating a balanced and nutritious diet. What you eat can impact your mood and energy levels.
8. Learn something new: Challenge yourself to learn something new each week. This can help boost your confidence and improve your mental agility.
9. Get organized: Take some time each week to declutter and organize your space. A tidy environment can help reduce stress and improve mental clarity.
10. Practice forgiveness: Forgive yourself and others for past mistakes. Holding onto grudges can impact your mental health.
11. Engage in creative activities: Take some time each week to engage in a creative activity, whether it’s painting, writing, or playing music. This can help reduce stress and improve mood.
12. Practice good self-talk: Be kind to yourself and practice positive self-talk. This can help boost your self-esteem and improve your mental outlook.
13. Set boundaries: Learn to say no and set boundaries with others. This can help reduce stress and improve your overall mental health.
14. Seek help when needed: Don’t be afraid to seek help when you need it. Whether it’s talking to a friend, family member, or mental health professional, reaching out for support is a sign of strength.
15. Volunteer: Give back to your community by volunteering your time or resources. Helping others can boost your mood and improve your sense of purpose.
16. Practice gratitude: Make a list of things you are grateful for each week. This can help cultivate a positive mindset and reduce stress.
17. Limit screen time: Take a break from screens and technology each week. Too much screen time can impact your mental health and well-being.
18. Engage in physical touch: Whether it’s hugging a loved one or petting your dog, engaging in physical touch has been shown to reduce stress and improve mood.
19. Set achievable goals: Set realistic and achievable goals for yourself each week. This can help give you a sense of purpose and accomplishment.

Use this free printable checklist as a tracker 👇🏼