Mental Wellness
Checklist

Planning & Organization Tools

Track the practices that keep your mind sharp
and your stress managed.

Why This Matters

Mental wellness isn't something you notice until it's declining. By the time it surfaces as irritability, distraction, or exhaustion, you've usually been running a deficit for weeks. This weekly checklist tracks the practices research consistently links to sustained cognitive performance and emotional regulation - sleep quality, movement, downtime, connection, and the quieter habits that compound over time.

Checking off items isn't the point. Noticing which ones you consistently skip is.

Most high-performing professionals have no shortage of drive. What erodes is the foundation that drive depends on. A week where you moved your body every day and slept well feels different from one where you didn't - not just in mood, but in decision quality, patience, and creative thinking. The gap is measurable, and it shows up in the work.

How to Use This Checklist

Fill it in at the end of each day - or set a two-minute reminder each evening. Recalling the day is easier when it's fresh.
Mark honestly, not aspirationally. A checkmark means it happened. An empty box is information, not judgment.
Review the full week on Sunday. Look for rows with multiple empty boxes - those are your patterns, not your failures. Use the reflection section at the bottom to name what you noticed and choose one thing to protect in the coming week.