Daily Mental Health Checklist
A once-a-day pass over the basics that hold a mood steady: food, water, movement, people, rest. Use it to see what you have already covered today and what is still missing.
Wellbeing · Self-Care · Habits · 8 items · once a day
The checklist
- Check-in with your emotions — How am I feeling today?
- Stay hydrated and nourished — Have I eaten and drunk enough water?
- Move my body — Did I engage in any physical activity (stretching, walking, etc.)?
- Connect with others — Did I interact with someone in a meaningful way?
- Practice mindfulness — Did I pause and take deep breaths or meditate?
- Limit social media/news exposure — Did I avoid excessive negative content?
- Engage in an enjoyable activity — Did I do something I love?
- Get adequate rest — Am I prioritizing sleep and relaxation?
Use this checklist Free account: tick items off and keep each day's record.
How to use it
Run through it once a day, honestly and without scoring yourself. A checklist is a way of noticing, not a test: an item you cannot tick is information about the day, not a verdict on you. Over a few weeks the pattern of what gets ticked and what does not says more than any single pass.
With a free Theraglee account the checklist remembers each pass, so you can look back. Without one, you can still read it here and keep your own copy.
Checklists like this one
Getting Back Into Reading
For wanting to read again when the phone keeps winning. It puts a book where the phone usually sits, counts five pages as reading, gives you…
When the House Has Got Away From You
For the rooms that piled up during a hard stretch, when the whole job looks too big to start.
Coping & Self-Care Strategies
A menu of things that help when a day turns heavy, from breathing and grounding to telling someone.
Long-Term Mental Wellness Practices
The slower habits that keep you well over months rather than hours: boundaries, hobbies, reflection and community.
Reading that goes with it
Doing a Dull Job Without Rushing It
The dishes, the laundry, the same drive again. Why hurrying through them costs more than it saves, how to do one of them with nothing playing, and…
When Nothing Structures Your Day
Nobody expects you anywhere and the day keeps disappearing. Why structure is not the same as discipline, the three anchors that hold up a day, and…
Taking Your Medication Every Day
You believe in the treatment and you still miss doses. Why remembering is the wrong thing to work on, and the small changes that get a daily…
Educational only — not medical advice, diagnosis or treatment. Find a licensed therapist if you want support.