B B
bear Madness Madness The Madness
Mental Health Planner
SomeQuickMentalHealthQuestions
WhatemotionsamIfeeling,andwhatmightbetriggeringthem?
Whatthoughtsaretakingupmostofmymentalspacerightnow?
HowwouldIdescribemymentalhealthinafewwords?
What’sonethingthatcanhelpmeimprovemymindsettoday?
WhatamIthinkingabout,andisitsomethingIcancontrol?
Whatmotivatesmetokeepgoing,eventhoughthingsfeeldifficult?
WhatisasmallmentalshiftIcandotoimprovemyday?
t m p h y s i c a l c h e c t m P H Y S I C A L C H E C
t m p h y s i c a l c h e c
H o w d o e s y o u r p h y s i c a l b o d y f e e l ? E x p l a i n b e l o w
D o I f e e l e n e r g i s e d , t i r e d , o r s o m e w h e r e i n b e t w e e n ?
H o w d o e s m y b o d y f e e l w h e n I t a k e a d e e p b r e a t h ?
W h e n w a s t h e l a s t t i m e I s t r e t c h e d o r m o v e d m y b o d y ?
W h e r e a m I h o l d i n g t e n s i o n i n m y b o d y , c a n I r e l e a s e i t ?
A m I l i s t e n i n g t o m y b o d y ’ s s i g n a l s , l i k e h u n g e r & r e s t ?
W h a t p h y s i c a l s e n s a t i o n s a r e c o n n e c t e d t o m y e m o t i o n s ?
D o I f e e l g r o u n d e d , o r a m I h o l d i n g w e i g h t u n e v e n l y ?
B t m s e l f c a r e c h e c k l i s t
Btm SELF CARE CHECKLIST
B t m s e l f c a r e c h e c k l i s t
M o r n i n g s e l f - c a r e c h e c k l i s t :
A f t e r n o o n s e l f - c a r e c h e c k l i s t :
E v e n i n g s e l f - c a r e c h e c k l i s t :
A n y t i m e s e l f - c a r e c h e c k l i s t :
T a k e a M i n u t e
Light your favourite candle Go and take a relaxing bath
Create A vision board Do some yoga and meditate
Call an old friend for a catchup
Have a Cleaning Spree
Spend the day social media free
Do your hair and makeup
Have a chill & films day
Spend time with your pets
Brain dump for 15 minutes
Start journalling every morning
Start a new hobby Set yourself up for therapy
Organise your room
Go on a long nature walk
Have a little shopping spree Try doing something creative
Have a gym session
Sit and look at the stars
Make a superfoods smoothie
Take yourself on a short holiday
Buy yourself some fresh flowers
Do some baking at home
Do some colouring in
Practice saying NO
Plan to meet up with a friend listen to your favourite music
Read a new book
Try a new takeaway
B t m t o - d o l i s t
B t m T o - D o L i s t
B t m t o - d o l i s t
EG: I NEED TO REORGANISE MY ROOM
R e m i n d e r s
R e m i n d e r s
R e m i n d e r s
B t m w e e k l y p l a n
B t m W e e k l y P l a n
B t m w e e k l y p l a n
Ataglance
M o n d a y
T u e s d a y W e d n e s d a y
T h u r s d a y
F r i d a y
S a t u r d a y
S u n d a y
I m p o r t a n t n o t e s
T a s k s T h i s W e e k
T a s k s T h i s W e e k
T a s k s T h i s W e e k
Brokendown
T a s k s T h i s W e e k
T a s k s T h i s W e e k
T a s k s T h i s W e e k
Brokendown
n o t e s
B T M D A I
R O U T I N E
B T M D A I L Y R O U T I N E
B T M D A I R O U T I N E
m o r n i n g
a f t e r n o o n
3
4
I S T A K E S
(things I shouldn’t worry about)
C A N C O N T R O L
W O R R Y I N G A R G U M E N T A T I V E
A V O I D A N C E
I N S O M N I A L O N E L I N E S S b t m M E N T A
N G E R
A b o v e t h e I c e b e r g E x p r e s s Y o u r B e h a v i o u r s A b o v e t h e I c e b e r g E x r e s s Y o u r B e h a v i o u r s A b o v e t h e I c e b e r g E x p r e s s Y o u r F e e l i n g s A b o v e t h e I c e b e r g E x r e s s Y o u r F e e l i n g s
W O R R Y I N G
O V E R W H E L M E D N O M O T I V A T I O N
S A D N E S S E M B A R R A S S E D
b t m W H A T I S Y O U R I C E B E R G ?
b t m W H A T I S Y O U R I C E B E R G ?
b t m W H A T I S Y O U R I C E B E R G ?
A b o v e t h e I c e b e r g E x p r e s s Y o u r B e h a v i o u r s A o v e e I c e e r g E x p r e s s Y o u r B e a v i o u r s
A b o v e t h e I c e b e r g E x p r e s s Y o u r F e e l i n g s A b o v e t h e I c e b e r E x r e s s Y o u r F e e l i n s
5 4 3 2 1
t h i n g s y o u c a n S E E
t h i n g s y o u c a n F E E L
t h i n g s y o u c a n H E A R
t h i n g s y o u c a n S M E L L
t h i n g y o u c a n T A S T E
5
4 3 2 1
r i t e t h e m d o w
W r i t e t h e m d o w
r i t e t h e m d o w
m o n
H
t u e
w e d
t h u r s
f r i
s a t
s u n
b t m S E L F - C A R E C Y C L E
b t m S E L F - C A R E C Y C L E
b t m S E L F - C A R E C Y C L E
Understand how to look after your self care
Try and add more / different self-care tasks everyday
Reflect on these self-care goals everyday
Take a look at how you already practics your self-cars
Think about how you could improve and add more self care into your life
5 m i n u t e t a s k s 5 m i n u t e t a s k s 5 m i n u t e t a s k s
O f T h e D a y
I A M G R A T E F U L F O R I A M G R A T E F U L F O R I AM GRATEFUL FOR
H a b i t T r a c k e r
H a b i t T r a c k e r
H a b i t T r a c k e r
w e e k o n e
H a b i t T r a c k e r
H a b i t T r a c k e r
H a b i t T r a c k e r
w e e k t h r e e
H a b i t T r a c k e r
H a b i t T r a c k e r
H a b i t T r a c k e r
w e e k f o u r
m o o d t o d a y :
I a m g r a t e f u l f o r :
D a i l y P l a n n e r
D a i l y P l a n n e r
D a i l y P l a n n e r
P e r s o n a l T a s k s :
B u s i n e s s T a s k s :
W a t e r I n t a k e :
m e a l p l a n :
O t h e r :
o n t h l y
V i s i o n b o a r d
V i s i o n B o a r D
V i s i o n B o a r d
I N 5 M I N U T E S