Mental
Wellness
Life
Goals
E M O T IO NA L
AWA R E NE S S
&
S E LF
-
U ND E R S TA ND ING
5
goals
1
Name
what
you
are
feeling
three
times
a
day
.
Use
specific
words
—
not
“
fine
,”
not
“
stressed
.”
2
Keep
a
five
-
minute
evening
journal
and
read
back
a
week
at
a
time
to
spot
the
patterns
you
cannot
see
day
to
day
.
3
Map
your
top
three
emotional
triggers
.
For
each
one
,
write
down
what
it
is
actually
protecting
.
4
Practice
the
ten
-
second
pause
.
Notice
the
feeling
,
breathe
once
,
then
choose
the
response
instead
of
defaulting
to
it
.
5
Sit
with
discomfort
for
fifteen
minutes
without
fixing
it
.
No
scrolling
,
no
snacking
,
no
exit
.
S T R E S S
&
NE R V O U S
S YS T E M
R E G U LAT IO N
6
goals
6
Learn
one
breathing
technique
properly
—
box
breathing
or
4-7-8 —
and
use
it
daily
,
not
only
in
a
crisis
.
7
Walk
outside
for
twenty
minutes
without
headphones
,
four
days
a
week
.
8
Cut
caffeine
after
2
pm
and
hold
it
to
two
cups
a
day
.
9
Rate
your
stress
from
1
to
10
every
evening
for
a
month
.
The
data
will
tell
you
more
than
your
memory
does
.
10
Schedule
a
ten
-
minute
“
worry
window
.”
When
worry
arrives
outside
it
,
write
it
down
and
move
on
.
11
End
every
day
with
three
minutes
of
silence
before
you
touch
a
screen
.
R E LAT IO NS H IP S
&
C O NNE C T IO N
5
goals
12
Reach
out
to
one
person
you
care
about
each
week
for
no
reason
other
than
the
contact
itself
.
13
Have
one
honest
conversation
a
month
about
something
you
have
been
avoiding
.
14
Ask
for
help
out
loud
once
a
week
,
long
before
you
are
desperate
.
15
Repair
quickly
.
Apologize
within
twenty
-
four
hours
,
including
for
the
small
things
.
16
Spend
time
with
people
who
make
you
feel
like
yourself
,
and
pay
attention
to
who
does
not
.
BO U ND A R IE S
&
S E LF
-
R E S P E C T
5
goals
17
Set
a
hard
stop
for
work
and
keep
it
thirty
days
in
a
row
.
The
streak
is
the
point
.
18
Turn
off
every
notification
that
is
not
a
person
you
would
answer
at
11
pm
.
19
Stop
apologizing
for
things
that
do
not
need
an
apology
.
Notice
how
often
it
happens
.
20
State
a
preference
once
a
day
— “
I
’
d
rather
…” —
instead
of
defaulting
to
whatever
is
easiest
.
21
Leave
the
rooms
and
conversations
that
consistently
make
you
feel
small
.
P U R P O S E
&
M E A NING
4
goals
22
Write
a
one
-
sentence
answer
to
:
“
What
do
I
want
this
life
to
be
about
?”
1 / 3
23
Spend
two
hours
a
week
on
something
with
no
financial
return
.
24
Contribute
to
one
cause
you
actually
care
about
,
once
a
quarter
.
25
Name
three
values
you
will
not
compromise
on
,
then
check
your
calendar
against
them
monthly
.
D A ILY
P R A C T IC E S
&
H A BIT S
5
goals
26
Move
your
body
for
thirty
minutes
,
five
days
a
week
.
Anything
counts
—
consistency
is
the
whole
goal
.
27
Eat
one
meal
a
day
without
a
screen
in
front
of
you
.
28
Drink
water
before
coffee
.
Every
morning
.
29
Get
outside
into
daylight
within
an
hour
of
waking
up
.
30
Do
one
thing
a
day
you
would
do
even
if
no
one
ever
found
out
.
R E S T
&
R E C O V E R Y
5
goals
31
Sleep
seven
to
eight
hours
on
a
consistent
schedule
—
weekends
included
.
32
Take
one
full
day
off
a
week
.
Email
off
,
Slack
off
,
no
“
just
checking
.”
33
Take
a
real
vacation
of
five
consecutive
days
or
more
at
least
once
a
year
.
34
Learn
to
rest
without
earning
it
first
.
35
Block
thirty
minutes
of
unstructured
time
daily
.
No
agenda
,
no
output
,
no
productivity
.
G R O W T H
&
R E S ILIE NC E
5
goals
36
Catch
one
self
-
critical
thought
a
day
and
rewrite
it
to
something
accurate
—
not
just
positive
.
37
Ask
someone
you
trust
for
honest
feedback
once
a
quarter
,
then
sit
with
it
before
responding
.
38
Read
one
book
a
month
that
challenges
how
you
think
.
39
Deliberately
start
something
you
are
bad
at
,
once
a
year
.
40
Write
down
three
things
that
went
right
each
week
.
Specific
ones
,
not
categories
.
W O R K
&
LIFE
INT E G R AT IO N
5
goals
41
Leave
work
at
work
.
No
email
after
a
set
hour
,
starting
tonight
.
42
Take
your
full
lunch
break
away
from
your
desk
,
four
days
a
week
.
43
Answer
new
requests
with
“
Let
me
get
back
to
you
”
instead
of
an
automatic
yes
.
44
Define
what
“
enough
”
looks
like
at
work
this
year
,
in
writing
.
45
Take
a
mental
health
day
when
you
need
one
.
No
invented
physical
excuse
required
.
C O NNE C T IO N
T O
S O M E T H ING
LA R G E R
3
goals
46
Spend
ten
quiet
minutes
a
day
—
meditation
,
prayer
,
a
walk
,
a
page
of
writing
.
Whatever
fits
you
.
47
Keep
a
gratitude
list
of
small
,
specific
things
.
“
The
light
on
the
kitchen
wall
at
6
pm
” —
not
“
family
and
health
.”
48
Reconnect
with
one
piece
of
your
heritage
,
community
,
or
tradition
this
year
.
2 / 3
LO NG
-
T E R M
P R A C T IC E
4
goals
49
Have
one
person
—
therapist
,
coach
,
mentor
,
or
friend
—
you
check
in
with
monthly
.
50
Build
a
crisis
plan
while
you
are
well
:
three
names
,
and
what
you
would
say
to
each
of
them
.
51
Review
this
list
every
ninety
days
and
revise
it
.
Goals
change
,
and
that
is
not
failure
.
52
Measure
progress
by
direction
,
not
by
perfection
.
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