Your mental health checklist

If you’re like me and are sick of falling into a rut of low mood and low motivation around this time of year, this checklist is for you.


So, February is finally over and spring is (almost) upon us—fingers crossed—and now we’re faced with the second half of the worst time of the year. That’s right, March is here to really kick us while we’re down and finish off what I like to refer to as “Farch.” To me, Farch tends to feel exactly how it sounds: unpleasant, for lack of a better word.

There’s nothing I hate more than when it’s Farch, I’ve done nothing in days, I finally get a surge of motivation to do something good for my mental health, and all the tips I can find online involve taking a bath and lighting a candle. I live in a rented student apartment—I will not be sitting on the floor of my shower.

This year I’m more aware of the things I can do to support my mental health, but a lot of the time taking a shower or going for a walk just don’t sound doable! I’ve created this checklist so you can have a tangible resource for mental health. Feeling off? Take a read through the checklist and see what you’re missing. Suddenly inspired to do some basic self-care that isn’t a face mask? Checklist. Need to feel accomplished by checking tasks off of a list? Yep, checklist!

Disclaimer: There are certainly other influences on mental health that are beyond one’s control, and these ‘tasks’ may not work for everyone.

Mental Health Checklist

Am I well rested?

  • 8 hours of sleep the night before
  • If not? Take a nap, or sit down, or take a break


Am I well hydrated?

  • 2 litres of water throughout the day
  • 2 glasses of water for every 1 cup of caffeine


Have I taken my medication?

  • Daily medication
  • Vitamins


Am I clean?

  • Take a shower
  • Wash face
  • Moisturize
  • Brush & floss your teeth
  • Brush your hair
  • Put on deodorant
  • Use lip balm
  • Clip your nails


Have I moved my body today?

  • Go outside for a walk
  • Stretch and massage your muscles
  • Wiggle your fingers & toes
  • Put your shoulders back and sit up straight


Have I eaten enough today?

  • 3 meals
  • 2–3 snacks
  • Fruit & veg
  • Have dessert!


Have I done something purely for my own enjoyment?

  • Listen to music
  • Read a book
  • Paint a picture
  • Watch Netflix


Have I had sufficient social  interaction today?

  • See a friend (or a few!)
  • Call/FaceTime someone!
  • Text a friend
  • Do I feel accomplished today?
  • Write out 3 goals for your day in the morning
  • Think of something that you did during the day that you are proud of