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Journaling

Goal: Write down one thing you're grateful for or one positive thing that happened during the day.

Why: Gratitude journaling can improve mood and help shift focus from negative to positive thoughts. Starting with just one small thing can make it feel doable.

more Examples of small achievable goals

Coping Skills Practice

Goal: Use one coping strategy (like grounding exercises or positive self-talk) when feeling overwhelmed. Why: Having a set of coping skills is vital for mental health, and practicing them on a sma...

Learn something new

Goal: Spend 5 minutes learning something new, a language, drawing, painting, or doing something creative. Why: Creative outlets are great for processing emotions. Starting with just a few minutes ...

Taking Mini Breaks

Goal: Take a 10-minute break every couple of hours. Why: Mental health issues can make concentrating difficult. Taking regular breaks helps prevent burnout and refreshes the mind, even if it’s jus...

Organising Space

Goal: Tidy up one small area (e.g., your desk or a single drawer). Why: Clutter can be overwhelming, but focusing on a small space can create a sense of control and accomplishment.

Nutrition

Goal: Eat one healthy meal or snack per day. Why: Proper nutrition supports mental health, but it’s easier to start by focusing on one healthy choice a day rather than overhauling your entire diet.

Social Interaction

Goal: Call or text a friend/family member for a 5-minute chat. Why: Social connections are important for mental health, but sometimes reaching out can feel exhausting. Starting small and keeping i...

Sleep Hygiene

Goal: Go to bed 15 minutes earlier than usual. Why: Good sleep is critical for mental health. Gradually shifting your bedtime is a realistic way to improve your sleep habits without making drastic...

Mindfulness and Breathing

Goal: Practice 3 minutes of deep breathing or mindfulness each day. Why: Mindfulness or deep breathing exercises can reduce stress and anxiety. Just 3 minutes is a good way to introduce the practi...

Physical Activity

Goal: Take a 10-minute walk outside each day. Why: Physical activity has mental health benefits, but starting small—like a short walk—can lift your mood and reduce anxiety. Fresh air and sunlight ...

Daily Self-Care

Goal: Brush your teeth every morning and night. Why: Basic self-care tasks can feel overwhelming at times, but keeping up with them can give you a sense of routine and self-respect. Start small an...