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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 can also improve your well-being.

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.

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 thought...

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...

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...