Health & Wellness March 24, 2026 | 2 min.

Your own 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.

Written by Catherine Armour

Photo: Pxhere.com
This article has been updated from an earlier version.
 

I like to refer to the second and third months of the year as "Farch." To me, Farch tends to feel exactly how it sounds: unpleasant, for lack of a better word. It's the worst time of the year, before things brighten up with spring, and always seems to kick us while we're down. 

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