Emotional
Controlling your behaviour, attitude and positivity, staying self-aware and coping with challenges instead of reacting to them.
Free download
The Mental Wellness Workbook
You cannot improve what you have never measured. Score eight areas of your wellbeing from 1 to 10, decide what needs your attention next, and track it every month for six months.
17 printable pages · PDF · printer-friendly · completely free
Most people only notice one area at a time
You get your training right and your money slips. You sort your money and your sleep goes. Life feels like it is going wrong when in reality one or two areas have quietly dropped while the rest are fine.
This workbook puts all eight areas in front of you on one page, in your own honest numbers. Once you can see it, you can do something about it.
The eight areas
Environmental
Keeping your surroundings in order: a tidy home, clean car, cared-for garden and space that supports a calm, clear head.
Physical
Movement, balanced nutrition, proper sleep and reducing the habits that are harming you.
Social
Healthy, supportive relationships, connection, belonging and people who keep you accountable.
Occupational
Satisfaction in your work, balancing effort and rest, and aligning what you do with your values.
Financial
Managing your money, reducing pressure, planning ahead and making choices that support stability.
Intellectual
Studying, learning and improving your knowledge of yourself while staying curious.
Spiritual
Meaning, purpose and inner peace, with your actions in line with what matters most to you.
How it works
Step 1
Check in honestly
At the start of each month, score all eight areas from 1 to 10 based on the month as a whole — not your best or worst day.
Step 2
Choose your next move
Write one realistic improvement for each area before your next check-in. Small and repeatable beats big and unrealistic.
Step 3
Reflect at month-end
A full reflection page for every month: your wins, setbacks, triggers and lessons, without being harsh on yourself.
Step 4
See six months of pattern
A final overview page lines up Month 1 to Month 6 side by side so you can see exactly where you are strengthening and where you still need support.
Six months from now, you will have the receipts
Print it, keep it somewhere you will see it, and fill in your first check-in today. Month one starts whenever you do.