What made me happiest today? What are the positives in my life? What am I putting off or procrastinating? If I had time, what would I like to be doing? Is there negativity I can remove from my life?
Take time to do things that bring you joy, too, like listening to music, dancing, cooking, reading, or going to a yoga class. Make these things a priority so your week is infused with joy-giving activities. Similarly, taking time to laugh every day can boost your emotional health. Surround yourself with people who make you laugh or try watching a funny movie or stand-up comedian to give yourself some much-needed laughter-therapy.
Manage work stress by checking your email twice a day rather than getting a constant influx of notifications. Turn off your phone when you’re with loved ones so you aren’t distracted from what’s happening in the present. Distance yourself from someone who is emotionally needy and who takes advantage of you. Tell friends to text or call before they come over rather than just popping in.
A great question to ask yourself when you’re trying to decide if you should commit to something is, “If I say ‘yes’ to this opportunity, what am I saying ‘no’ to?”
For example, if you are often stressed because you tend to run late, set an alarm for 10 minutes before you need to leave home. You may not always be able to get yourself out of stressful situations, so focus on the things you can control. For instance, you may not be able to just quit a stressful job, but you can set up boundaries so that your job doesn’t encroach on your time.
If you’re struggling to see your friends because of your schedule, text or call them to let them know you’re thinking about them and want to connect. Maybe you could schedule an early-morning breakfast date before work or even run errands or do homework together.
The internet is a great resource for learning new things. You can find blogs, videos, websites, and books that can teach you about almost anything you’d want to learn. If you start learning something new and find it isn’t for you, that’s okay! Don’t force yourself to continue. Let it go and choose something new to focus on.
For example, if you often find yourself thinking, “I’m stupid, there’s no way I can do this,” try reframing that thought into something like, “It’s okay that this is hard, and I can do hard things. ” If you tell yourself bad things about your body or personality, try instead to focus on the things about yourself that you love or want to love. For example, instead of saying, “I’m so fat and ugly,” say, “My body is capable of wonderful things. I’m grateful to it. ” It can take a long time to stop talking about yourself negatively, so be patient with yourself. Incremental baby steps will eventually add up to a big change in your life.
You could even try out a “mini unplug” where you turn off your phone every evening an hour before bed and don’t turn it on again until an hour after you’ve woken up in the morning.
Asking for help can be as simple as asking someone to help you with finishing a work project, buying groceries, or watching your child so you can have some alone time. If your emotional and mental health is making it hard for you to do your work, get out of bed, or enjoy things you used to, call a professional to schedule an appointment to get the kind of help you need.
If you struggle with fitting in exercise, try scheduling it into your calendar so it is set in stone. Treat it like you would a doctor’s appointment or an important meeting.
Try drinking a glass of water every morning when you first wake up to get your daily routine started.
Try setting an alarm for 30 minutes before you want to be in bed. When the alarm goes off, turn off your electronics and start your bedtime routine so your mind and body can begin to wind down. Keeping your room dark and cool can help you get a better night’s sleep.
If you push yourself when your body is telling you it needs rest, you risk lowering your immune system and making yourself sick. Plus, a tired body and mind won’t be as productive as one that is well-rested.
Dental hygiene: Brush your teeth at least twice a day, floss once a day, and visit your dentist for a checkup once a year. Physical hygiene: Shower or take a bath every 1-2 days and wear deodorant every day. Hand hygiene: Wash your hands after you use the bathroom, touch something dirty, and before and after you handle food.
Try doing something special for yourself once a week so it’s something you can always look forward to.
For example, instead of going outside for a smoke break, take those 5-10 minutes to take a brisk walk instead. Or, start adding in a glass of water between every drink you have to slow down your alcohol consumption. If you have an addiction, talk to a professional to get some concrete steps to help break the cycle.
If you struggle with eating what you want to eat, try making a meal plan for a week at a time. Write out what you want to eat for breakfast, lunch, dinner, and snacks, and then go grocery shopping so you have everything you need. Remember that there is nothing wrong with having a treat, whether that’s a big, juicy burger or a delicious piece of chocolate cake. Just remember to balance the treats with healthy options so your body doesn’t start to feel sluggish.
