My Mental Health JOURNAL

HYPERLINK TABS DAILY PLANNER

DAILY PLANNER

TO DO LIST

TO DO LIST

FINANCE GOALS

FINANCE GOALS

MOOD TRACKER

HABIT TRACKER

HABIT TRACKER

HEALTH HABITS

MENTAL HEALTH DIARY

GRATITUDE NOTES

TRAVEL

TRAVEL/BIRTHDAY LIST

TRAVEL/BIRTHDAY LIST

FITNESSS

SELF CARE

SELF CARE

SELF CARE

TIPS FOR WAKING EARLY

FITNESS

FITNESS

FITNESS

FITNESS

CHECK IN

FEEL WHEEL

30 DAY SELF CARE

RATE YOUR THINKING

RATE YOUR THINKING

THOUGHT RECORD

THOUGHT RECORD

THOUGHT RECORD

THOUGHT RECORD

THOUGHT RECORD

THOUGHT RECORD

THOUGHT RECORD

THOUGHT RECORD

STRESS MANAGEMENT

STRESS MANAGEMENT

WORDS OF AFFRIMATION

WORDS OF AFFRIMATION

WORDS OF AFFRIMATION

SOCIAL MEDIA DETOX

NOTES

NOTES

NOTES

NOTES

NOTES

NOTES

NOTES

NOTES

BIBLICAL INSPIRATION

BIBLICAL INSPIRATION

BIBLICAL INSPIRATION

BIBLICAL INSPIRATION

BIBLICAL INSPIRATION

BIBLICAL INSPIRATION

BIBLICAL INSPIRATION

BIBLICAL INSPIRATION

BIBLICAL INSPIRATION

BIBLICAL INSPIRATION

BIBLICAL INSPIRATION

BIBLICAL INSPIRATION

BIBLICAL INSPIRATION

BIBLICAL INSPIRATION

BIBLICAL INSPIRATION

BIBLICAL INSPIRATION

YOU

GOT

THIS

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Daily Planner Today's Agenda

Home Work:

8 AM 9 AM 10 AM 11 AM 12 AM 1 PM 2 PM 3 PM 4 PM 5 PM

Brain Dump:

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Daily Planner Note:

M

T

W

T

Schedule

Today's Big Goal

F

12:00 AM 1:00 2:00 3:00 4:00 5:00 6:00 7:00

Breakfast

Lunch

Dinner

Snack

8:00 9:00 10:00 11:00 12:00 PM 1:00 2:00 3:00 4:00 5:00 6:00 7:00 8:00

9:00

Notes

S

S

TO-DO LIST

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TOP PRIORITIES:

APPOINTMENTS:

1 2 3 4 5 6 7

1 2 3 4 5 6 7

TODAY'S TO-DO:

TOMORROW TO-DO:

NOTES:

DOODLE:

TO-DO LIST

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TOP PRIORITIES:

APPOINTMENTS:

1 2 3 4 5 6 7

1 2 3 4 5 6 7

TODAY'S TO-DO:

TOMORROW TO-DO:

NOTES:

DOODLE:

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FINANCIAL GOALS MONTH OF: FINANCIAL GOAL

TAME FRAME

STEPS TO TAKE

FINANCIAL GOAL

TAME FRAME

STEPS TO TAKE

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FINANCIAL GOALS MONTH OF: FINANCIAL GOAL

TAME FRAME

STEPS TO TAKE

FINANCIAL GOAL

TAME FRAME

STEPS TO TAKE

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Mood Tracker

Activity

Notes : S

Wake up earlier Eat healthy breakfast Focus on completing the task Stay hydrated Keep Smiling Sleep early

Month:

T

W

T

F

S

M

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HABITS TRACKER HABITS

MONTH :

M T W T F S S

BE SOCIAL PRODUCTIVE EAT CLEAN

NOTES :

MOOD

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HABITS TRACKER HABITS

MONTH :

M T W T F S S

BE SOCIAL PRODUCTIVE EAT CLEAN

NOTES :

MOOD

HEALTH WEEK MENU

Monday

Breakfast

Tuesday Wednesday Thursday

WORKOUT Exercise

Calori es Burned

Exercise

Lunch Di nner

Calori es Burned

Snacks

Breakfast

Exercise

Lunch Di nner

Calori es Burned

Snacks

Breakfast

Exercise

Lunch Di nner

Calori es Burned

Snacks

Breakfast

Friday

PLANNER

Snacks

Breakfast

Exercise

Lunch Di nner

Calori es Burned

Saturday

Snacks

Breakfast

Calori es Burned

Snacks

Breakfast

Sunday

Exercise

Lunch Di nner

Exercise

Lunch Di nner Snacks

HABI T

OF

Lunch Di nner

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Calori es Burned

WATER

INTAKE

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Mental Health Diary S M T W T F

S

Date:

How I'm currently feeling (AM)

Time I woke up: Breakfast: Lunch: Dinner: Snacks: Screen time:

5 things i did when i first woke up 1 2 3 4 5

To Do List

Movement: Bedtime:

How I'm currently feeling (PM)

Water Intake

GRATITUDE NOTES

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DATE:

S

M

T

W

T

TODAY I'M GRATEFUL FOR

WATER INTAKE

1L

TODAY'S AFFIRMATION

2L

3L

WEATHER

NOTES / REMINDERS

SOMETHING I’M PROUD OF

TOMORROW I LOOK FORWARD TO

F

S

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Travel Planner Itinenary DAY 1

DAY 2

DAY 3

DAY 4

NOTE

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List of participants For My Birthday or Trip

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List of participants For My Birthday or Trip

1.

10

SELF-CARE mood boosters 3.

Go outside for a daily walk

2. 4.

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Journal every morning

Take time to indulge in some pampering

5. Declutter your home 6.

8.

Read more books

10.

Spend more time with family & friends

Schedule time for daily meditation

Practice positive affirmations

7.

Get more sleep every night

9. Take up yoga

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self care Drink Lots Of Water

Bubble Bath

Journal Everyday Meditate

Eat Healthy Food

Social Media Detox

Skincare Routine Listen To Music Take a picture

Get More Sleep Me time

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Self-Care Take some deep breaths Drink a glass of water Do some stretches

Spend 5-minute organising Write down 3 things you are grateful for Say everything will be fine

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4 TIPS FOR WAKING UP EARLY

Set an Alarm

Go to Bed at a Reasonable Time

This may seem obvious, but setting an alarm is the best way to make sure you wake up on time

If you want to wake up early, you need to make sure you're getting enough sleep

Get Up When Your Alarm Goes Off

Use a Sleep Tracker

This may seem like a nobrainer, but it's important to get out of bed as soon as your alarm goes off

You can use a sleep tracking app to get the most out of your sleep and wake up feeling refreshed.

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MY FITNESS GOALS MY MOTIVATION

MY TOP FITNESS GOALS

START Weight

REMINDERS BMI Chest Waist Hips

NOTES Arm Body Fat Muscle

GOAL

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MEASUREMENT TRACKER My Path to Fitness

GOALS

WEEK 1 Weight Chest Arm Waist Hips Thighs

ACTION STEPS

WEEK 2

WEEK 3

WEEK 4

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CALORIES INTAKE TRACKER Breakfast

SUN

MON

TUE

WED

THU

FRI

SAT

Lunch

Dinner

Snack

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FITNESS RESULT BEFORE

AFTER

Chest

Chest

Waist

Waist

Hips

Hips

Arm

Arm

Thighs

Thighs

Weight

Weight

BMI

BMI

Body Fat

Body Fat

Muscle

Muscle

REMINDERS

NOTES

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FITNESS NOTE

Weekly

Meal Planner S

Breakfast: Lunch: Dinner:

M

Breakfast: Lunch: Dinner:

T

Breakfast: Lunch: Dinner:

W

Breakfast: Lunch: Dinner:

T

Breakfast: Lunch: Dinner:

F

Breakfast: Lunch: Dinner:

S

Breakfast: Lunch: Dinner:

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Date :

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QUESTION TO

CHECK-IN WITH YOURSELF 2. ARE YOU RELAX TODAY?

1. WHAT IS EXCITING YOU? 3. HOW WAS YOUR DAY? 4. WHAT DO YOU NEED RIGHT NOW?

5. WHAT DO YOU DO NOWADAYS?

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Rejected

ic t s i m Opti

ed

En th us ia

Am

us

Excit ed

t a S

Ple asu re

d e i isf

Anger

ppy

sti c

Bl iss Joy

g n i pt

Ha

Cheerful

Content

S

g n tro

s s e

e g a R d e y o Ann

d e s u f n Co d e t ra t s Fr u ed t a v e r g g A

Disgust

Bitter Hateful Grum py Jea lou s Pr ou d

Aggressive

Host ile

Irri t

ed in m er d et re D we po l Em l fu sfu ces er d w Suc te Po ec sp t Re ligen ued Intel V al hy Wort Confident Fearless

Focused t n e s Pre t r o f m Co y l l Jo e e l G

r t S

Fea r

Calm

Trusting

Passion

Sentimental

d a S

Fun

Hu rt Re lief Mell ow

xed

e c c A

less Hope

ea W

ful

Isolated m ed Asha d cte gle Ne ly ne k Lo

ed

ed

a ce

Rela

ss

at iv ot

Pe

pp oin t

yed tra Be

le pe Ho

nm U

Di sa

Insecure Anxious Nerv ous Pa n Skep i c tical W or ry Ov Sh erw oc hel k me d Te ns ion Pa ra no id

The Feel Wheel

Im

po rta

ate

nt

d

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30-Day Self Care Challenge Pray

Go to bed on time

Go Outside

Set a mini goal

Explore a new city

Learn a new skill

Start a new hobby

Take a walk

Make some crafts

Play with your pet

Take a bath

Finish a puzzle

Listen to a podcast

Watch the sunset

Sit in nature

Do 30 Sit Ups

Spark some creativity

Watch a movie

Pamper yourself

Be a volunteer

Face massage

Spark some creativity

Turn your phone off

Order Takeout

Do a DIY project

Cook Dinner

Practice gratitude

Drink more water

Take a nap

Write a journal

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RATE YOUR THINKING

LOOK AT THE LIFE AREAS BELOW AND RATE YOURSELF BETWEEN 1-10 WITH HOW SELF-AWARE AND CONFIDENT YOU ARE IN EACH CATEGORY.

BELIEF IN YOURSELF 1

2

3

4

5

6

7

8

9

NOT VERY

10 EXTREMELY

ABILITY TO BE POSITIVE 1

2

3

4

5

6

7

8

9

NOT VERY

10 EXTREMELY

FLEXIBLE ATTITUDE 1

2

3

4

5

6

7

8

9

NOT VERY

10 EXTREMELY

DECISION MAKING 1

2

3

4

5

6

7

8

9

NOT VERY

10 EXTREMELY

ABILITY TO STICK TO GOALS 1 NOT VERY

2

3

4

5

6

7

8

9

10 EXTREMELY

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RATE YOUR THINKING

LOOK AT THE LIFE AREAS BELOW AND RATE YOURSELF BETWEEN 1-10 WITH HOW SELF-AWARE AND CONFIDENT YOU ARE IN EACH CATEGORY.

BELIEF IN YOURSELF 1

2

3

4

5

6

7

8

9

NOT VERY

10 EXTREMELY

ABILITY TO BE POSITIVE 1

2

3

4

5

6

7

8

9

NOT VERY

10 EXTREMELY

FLEXIBLE ATTITUDE 1

2

3

4

5

6

7

8

9

NOT VERY

10 EXTREMELY

DECISION MAKING 1

2

3

4

5

6

7

8

9

NOT VERY

10 EXTREMELY

ABILITY TO STICK TO GOALS 1 NOT VERY

2

3

4

5

6

7

8

9

10 EXTREMELY

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Thought Record

A cognitive-behavioural strategy to capture and identify automatic negative thoughts.

Event What happened?

Feelings

Thoughts

How did it make me feel?

What was I telling myself when the event was happening?

Behaviour What was my response to the situation?

EXTREMELY

Supportive evidence

Non-supportive evidence

Why is my thought true?

DECISION MAKING Why might my thought not be true?

EXTREMELY

ABILITY TO STICK TO GOALS 1 NOT VERY

2

3

4

5

6

7

8

9

10 EXTREMELY

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Thought Record

A cognitive-behavioural strategy to capture and identify automatic negative thoughts.

Event What happened?

Feelings

Thoughts

How did it make me feel?

What was I telling myself when the event was happening?

Behaviour What was my response to the situation?

EXTREMELY

Supportive evidence

Non-supportive evidence

Why is my thought true?

DECISION MAKING Why might my thought not be true?

EXTREMELY

ABILITY TO STICK TO GOALS 1 NOT VERY

2

3

4

5

6

7

8

9

10 EXTREMELY

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Thought Record

A cognitive-behavioural strategy to capture and identify automatic negative thoughts.

Event What happened?

Feelings

Thoughts

How did it make me feel?

What was I telling myself when the event was happening?

Behaviour What was my response to the situation?

EXTREMELY

Supportive evidence

Non-supportive evidence

Why is my thought true?

DECISION MAKING Why might my thought not be true?

EXTREMELY

ABILITY TO STICK TO GOALS 1 NOT VERY

2

3

4

5

6

7

8

9

10 EXTREMELY

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Thought Record

A cognitive-behavioural strategy to capture and identify automatic negative thoughts.

Event What happened?

Feelings

Thoughts

How did it make me feel?

What was I telling myself when the event was happening?

Behaviour What was my response to the situation?

EXTREMELY

Supportive evidence

Non-supportive evidence

Why is my thought true?

DECISION MAKING Why might my thought not be true?

EXTREMELY

ABILITY TO STICK TO GOALS 1 NOT VERY

2

3

4

5

6

7

8

9

10 EXTREMELY

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Thought Record

A cognitive-behavioural strategy to capture and identify automatic negative thoughts.

Event What happened?

Feelings

Thoughts

How did it make me feel?

What was I telling myself when the event was happening?

Behaviour What was my response to the situation?

EXTREMELY

Supportive evidence

Non-supportive evidence

Why is my thought true?

DECISION MAKING Why might my thought not be true?

EXTREMELY

ABILITY TO STICK TO GOALS 1 NOT VERY

2

3

4

5

6

7

8

9

10 EXTREMELY

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Thought Record

A cognitive-behavioural strategy to capture and identify automatic negative thoughts.

Event What happened?

Feelings

Thoughts

How did it make me feel?

What was I telling myself when the event was happening?

Behaviour What was my response to the situation?

EXTREMELY

Supportive evidence

Non-supportive evidence

Why is my thought true?

DECISION MAKING Why might my thought not be true?

EXTREMELY

ABILITY TO STICK TO GOALS 1 NOT VERY

2

3

4

5

6

7

8

9

10 EXTREMELY

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Thought Record

A cognitive-behavioural strategy to capture and identify automatic negative thoughts.

Event What happened?

Feelings

Thoughts

How did it make me feel?

What was I telling myself when the event was happening?

Behaviour What was my response to the situation?

EXTREMELY

Supportive evidence

Non-supportive evidence

Why is my thought true?

DECISION MAKING Why might my thought not be true?

EXTREMELY

ABILITY TO STICK TO GOALS 1 NOT VERY

2

3

4

5

6

7

8

9

10 EXTREMELY

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Thought Record

A cognitive-behavioural strategy to capture and identify automatic negative thoughts.

Event What happened?

Feelings

Thoughts

How did it make me feel?

What was I telling myself when the event was happening?

Behaviour What was my response to the situation?

EXTREMELY

Supportive evidence

Non-supportive evidence

Why is my thought true?

DECISION MAKING Why might my thought not be true?

EXTREMELY

ABILITY TO STICK TO GOALS 1 NOT VERY

2

3

4

5

6

7

8

9

10 EXTREMELY

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Stress Management Effective Way

Keep busy

VS

Ineffective Way

Sleep too much

Healthy lifestyle

Being lazy all day

Indulging in physical exercises

Increasing screen time

Taking a counseling

Taking stress out on others

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Tips to Manage Anxiety and Stress Try these when you're feeling anxious or stressed:

take a time-out. Practice yoga, listen to music, meditate, get a massage, or learn relaxation techniques. Stepping back from the problem helps clear your head.

Eat wellbalanced. Do not skip any meals. Do keep healthful, energyboosting snacks on hand.

Get enough sleep When stressed, your body needs additional sleep and rest.

Exercise daily

Talk to someone. Tell friends and family you’re feeling overwhelmed, and let them know how they can help you. Talk to a physician or therapist for professional help.

to help you feel good and maintain your health. Check out the fitness tips below.

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Words Of Affirmation I am successful. I am confident. I am powerful. I am strong. I am getting better and better every day. All I need is within me right now. I wake up motivated. I am an unstoppable force of nature. I am a living, breathing example of motivation. I am living with abundance.

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Words Of Affirmation

I am having a positive and inspiring impact on the people I come into contact with. I am inspiring people through my work. I’m rising above the thoughts that are trying to make me angry or afraid. Today is a phenomenal day. I am turning DOWN the volume of negativity in my life, while simultaneously turning UP the volume of positivity. I am filled with focus. I am not pushed by my problems; I am led by my dreams. I am grateful for everything I have in my life. I am independent and self-sufficient.

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Words Of Affirmation I have made mistakes, but I will not let them define me.

My soul radiates from the inside and warms the souls of others. I don’t compare myself to others. The only person I compare myself to is the person I was yesterday. And as long as the person I am today is even the tiniest bit better than the person I was yesterdayI’m meeting my own definition of success. Note to self: I am going to make you so proud. I finish what matters and let go of what does not. I feed my spirit. I train my body. I focus my mind. This is my time.

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30 DAY CHALLENGE SOCIAL MEDIA DETOX

DETOX FROM SOCIAL MEDIA FOR 30 DAYS AND WATCH YOUR LIFE CHANGE CIRCLE EACH NUMBER FOR EACH COMPLETED DAY

1

2

3

4

5

6

7

8

9

10

11

12

13

14

15

16

17

18

19

20

21

22

23

24

25

26

27

28

29

30

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M Y

N O T E S

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M Y

N O T E S

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M Y

N O T E S

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M Y

N O T E S

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M Y

N O T E S

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M Y

N O T E S

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M Y

N O T E S

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M Y

N O T E S

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May the God who gives endurance and encouragement give you the same attitude of mind toward each other that Christ Jesus had. ROMANS 15:5

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I lift up my eyes to the mountains— where does my help come from? My help comes from the Lord, the Maker of heaven and earth. PSALM 121:1-2

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When you pass through the waters, I will be with you; and when you pass through the rivers, they will not sweep over you. When you walk through the fire, you will not be burned; the flames will not set you ablaze ISAIAH 43:2

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Have I not commanded you? Be strong and courageous. Do not be frightened, and do not be dismayed, for the LORD your God is with you wherever you go. JOSHUA 1::9

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Be anxious for nothing, but in everything by prayer and supplication, with thanksgiving, let your requests be made known to God; and the peace of God, which surpasses all understanding, will guard your hearts and minds through Christ Jesus. PHILIPPIANS 4:6-7

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For I know the thoughts that I think toward you, says the Lord, thoughts of peace and not of evil, to give you a future and a hope.” JEREMIAH 29: 11

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Peace is what I leave with you; it is my own peace that I give you. I do not give it as the world does. Do not be worried and upset; do not be afraid. JOHN 14: 27

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If we confess our sins, he is faithful and just to forgive us our sins and to cleanse us from all unrighteousness.” 1 JOHN 1: 9

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The righteous cry out, and the LORD hears them; he delivers them from all their troubles.” PSALM 34: 17

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I waited patiently for the LORD; he turned to me and heard my cry. He lifted me out of the slimy pit, out of the mud and mire; he set my feet on a rock and gave me a firm place to stand. He put a new song in my mouth, a hymn of praise to our God. Many will see and fear the LORD and put their trust in him. PSALM 40: 1-3 1 “

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He will never leave you nor forsake you. Do not be afraid; do not be discouraged DEUTERONOMY 31: 8

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It is God who arms me with strength and makes my way perfect PSALM 18: 32

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Am I trying to win the approval of men, or God? Or am I trying to please men? If I were still trying to please men, I would not be a servant of Christ GALATIANS 1: 10

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When the cares of my heart are many, your consolations cheer my soul. PSALM 94: 19

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When you pass through the waters, I will be with you; and through the rivers, they shall not overwhelm you; when you walk through fire you shall not be burned, and the flame shall not consume you. ISAIAH 43: 2

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Come to me, all who labor and are heavy laden, and I will give you rest. MATTHEW 11:28

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U O Y T O G ! S I H T