Better Mental Health & Well-Being
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This Book Belongs to: _______________________________________
How to Use This Book As you will have noticed, this planner is like no other! With more of a focus on mental health, it gives you the opportunity to see how balanced/unbalanced your life is so that you can take any necessary action. Every day, all you need to do is check off each category when you’ve completed an activity or activities that fall under each category. You don’t have to tick them all—you get to decide what is balanced for you and what will support your well-being. If, for example, you have a job, the “work” box will always be ticked, but if you don’t take any medication, there’s no need to worry about it. You also get to set the parameters for each category by deciding what you need to have done before you can tick the box As another example, you might decide that housework falls under, “work” and that only when you’ve, at the very least, washed the dishes and swept the floor can you tick the box. Ticking the “healthy food” box might mean for some people that they have eaten at least one piece of fruit. For others, they might decide to only tick the box once they have eaten at least two healthy meals. So, before you start, decide on what the parameters are for each category. You can change them whenever you want. The emotions/feelings tracker will help you to build a visual of your emotions each day. It may even help you to see if there is any correlation between how you spend your time each day and how you feel, although this is not guaranteed because there could be many other factors to take into consideration.
The “focus word,” “To-Do,” and “Notes” sections are all self-explanatory. If you get stuck choosing a focus word, check the back of the book for ideas, and you can always stick with the same word throughout the week, if you prefer. The journal section toward the back of the book gives you the ability to write down your thoughts and feelings, or anything else you choose. The best thing about this book is that it’s undated, which means you can start using it whenever you want, and if you stop using it for a while, it won’t matter; you can simply start again by adding the “week beginning” date. IMPORTANT: This planner must not be used as a substitute for professional help. If you are concerned about your mental health, please seek professional help first. If you have mental health problems, this planner may be useful to use alongside any professional help you are offered, so if you’re considering using it, get advice from your therapist, counselor, or health practitioner who will let you know if it would be suitable for you.
Setting Your Parameters Example Exercise:
Minimum 20 minutes of walking or at least 20 jumping jacks / light stretching Family/Friends:
Talk to my cousin on the phone for 5-10 minutes / spend an hour with mom Something fun:
Dance to one of my favorite songs Medication:
Take first thing in the morning Healthy food:
Eat two pieces of fruit and at least one healthy, cooked meal Work:
Get to work on time! Clean the bathroom Self-care:
:D
Use my massage belt on my shoulders or read for 10 minutes... or both! Personal development:
Listen to 30 minutes of something motivational on way to work
What Are Some of Your Parameters? Exercise:
Family/Friends:
Something fun:
Medication:
Healthy food:
Work:
Self-care:
Personal development:
Week beginning:
MON
Today’s Focus Word:
Exercise Family/Friends Something fun Medication
TUE
Healthy food Work/Biz Self-care Personal development
Today’s Focus Word:
Exercise Family/Friends Something fun Medication
SUN
Healthy food Work/Biz Self-care Personal development
Today’s Focus Word:
Exercise Family/Friends Something fun Medication
SAT
Healthy food Work/Biz Self-care Personal development
Today’s Focus Word:
Exercise Family/Friends Something fun Medication
FRI
Healthy food Work/Biz Self-care Personal development
Today’s Focus Word:
Exercise Family/Friends Something fun Medication
THUR
Healthy food Work/Biz Self-care Personal development
Today’s Focus Word:
Exercise Family/Friends Something fun Medication
WED
TO-DO:
Healthy food Work/Biz Self-care Personal development
Today’s Focus Word:
Exercise Family/Friends Something fun Medication
Healthy food Work/Biz Self-care Personal development
NOTES
Emotions/Feelings Tracker Free/Joy/Love Passionate Enthusiastic/Happy Positive/Confident Optimistic Hopeful Satisfied/Content Bored or So-so Pessimistic Frustrated/Irritated Overwhelmed Disappointed Doubt Worried Blaming Discouraged Angry Revengeful Rage Jealous Insecure/Guilty Depressed/Fearful AM
PM
MON
AM
PM
TUE
AM
PM
WED
AM
PM
THUR
AM
PM
FRI
AM
PM
SAT
AM
PM
SUN
Week beginning:
MON
Today’s Focus Word:
Exercise Family/Friends Something fun Medication
TUE
Healthy food Work/Biz Self-care Personal development
Today’s Focus Word:
Exercise Family/Friends Something fun Medication
SUN
Healthy food Work/Biz Self-care Personal development
Today’s Focus Word:
Exercise Family/Friends Something fun Medication
SAT
Healthy food Work/Biz Self-care Personal development
Today’s Focus Word:
Exercise Family/Friends Something fun Medication
FRI
Healthy food Work/Biz Self-care Personal development
Today’s Focus Word:
Exercise Family/Friends Something fun Medication
THUR
Healthy food Work/Biz Self-care Personal development
Today’s Focus Word:
Exercise Family/Friends Something fun Medication
WED
TO-DO:
Healthy food Work/Biz Self-care Personal development
Today’s Focus Word:
Exercise Family/Friends Something fun Medication
Healthy food Work/Biz Self-care Personal development
NOTES
Emotions/Feelings Tracker Free/Joy/Love Passionate Enthusiastic/Happy Positive/Confident Optimistic Hopeful Satisfied/Content Bored or So-so Pessimistic Frustrated/Irritated Overwhelmed Disappointed Doubt Worried Blaming Discouraged Angry Revengeful Rage Jealous Insecure/Guilty Depressed/Fearful AM
PM
MON
AM
PM
TUE
AM
PM
WED
AM
PM
THUR
AM
PM
FRI
AM
PM
SAT
AM
PM
SUN
Journal Section
DATE: __________
DATE: __________
DATE: __________
DATE: __________
This planner was created by Denise, a nut-munching, language-learning-loving, people- and animal-watching, curious, playful, introvert, who also proofreads, loves learning, and hasn't eaten refined sugar since 2016. She loves creating planners to help women in business keep their minds and lives in check. To get in touch with Denise, or to stay updated on her products and services, visit: www.HouseofDenise.online