#MindWellMOT checklist and Weekly self-care planner


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We know that we need to do things every day to take care of our physical health, like brushing our teeth or eating our greens. Sometimes it's harder to take the same approach with our mental health.

A car won't keep running without regular maintenance such as fuel top-ups, repairs and an MOT.

In the same way, we need to take time to relax, recharge and nurture our emotional wellbeing each week. This can help keep us feel healthier and put energy in the tank.

Activities we do to look after our physical and emotional health are often known as self-care. Self-care isn't a luxury or something fluffy and it doesn't have to cost lots of money. Building in time each week for self-care rituals and healthy habits can help us to maintain and nourish our sense of wellness. It could also help us be more productive and cope better with life's ups and downs.

Complete the #MindWellMOT checklist

The #MindWellMOT checklist can help you to think about your personal wellbeing needs.

#MindWellMOT checklist (blank form)

#MindWellMOT checklist (with example)

Set your own goals

Once you've completed the #MindWellMOT checklist take a few minutes to set some personal goals using the MindWell self-care goal-setter.

Moving more, eating a healthy diet, sleeping well, taking time to relax, having supportive social networks and using coping strategies can all help to reduce the effects of stress and build resilience.

Remember it's better to start small in your troublesome areas and work gradually towards permanent change. We've created some resources that can help you set goals and find self-care ideas.

MindWell self-care goal-setter (blank form)

MindWell self-care goal-setter (with example)

Daily self-care for everyday maintenance

Self-care for bad days

Self-care for days when your mood needs a boost

Self-care for students

You can then use the planner to build in time each week for your personal self-care priorities.

MindWell weekly self-care planner (blank form)

MindWell weekly self-care planner (with example)

Many of us use digital devices to diary in events, but you might be more likely to stick to your intentions if you write them down. You can print out our planner and fill it in, then it could help to pin it somewhere you can see it, like your fridge or by your desk at work. You can always use your phone to give you reminders as well.

It might feel like there's never a good time to start. There are always so many things to do each day. So why not just start now?

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