52 Simple Goals You Can Start Today for Better Mental Health
Make 2023 your best year ever by setting easy goals now.
I spent much of this last week in tax classes, and that’s just as exciting as it sounds.
I ask myself every day why I’ve chosen this profession.
The instructors did their best to make the material interesting, adding lots of tax preparer humor and dad jokes, but there’s no fun way to cover the tax code or each year’s tax law changes.
Our lives are often a choice between the things we want to do and the things we have to do. Work is something we have to do if we want to keep a roof over our head and food in our belly. And doing your job often means learning things that are of no interest to you, such as the tax code.
But there’s a lesson to be found here.
Having bipolar disorder is probably something else that you don’t want to deal with. Yet, it’s your reality, just like it’s mine. You learn to live with mental illness by doing what you have to do.
Some days are easy, and others are painfully hard.
Yet, you must fight on.
One of the keys to living with bipolar disorder is learning as much as you can about yourself and the illness.
When you are better equipped, you know how to handle the problem. This is one thing that actually gets easier the longer you have bipolar disorder. As you learn your triggers and which places and people set you off, you can make better choices in the future.
You can’t stop all episodes, but you can reduce the number and their intensity.
Just like learning about taxes, it’s not a fun process, but it’s just as necessary.
The positive for me is I’m almost done with all I have to learn for the upcoming tax season. Now it’s a matter of putting everything I know into practice. And that process starts in just a few weeks.
You need to do the same.
Use what you already know about your illness and let that wisdom guide you to better days. You may not have made the sandbox you’re in, but it’s where you have to play.
So do the best with what you’ve got.
Until next time, keep fighting.
Scott Ninneman
All the latest news:
As we tick off the last weeks of the year, many are thinking about goals. This week’s featured post will help you think about your goals and give you positive inspiration to set new ones. Read below.
Positivity Club Members can look forward to these posts this week:
Set Yourself Up for Success
It’s Okay To Fall Down, but Then Get Back Up and Fight
Claim Every Victory
Brody learns something this week that will forever change how he sees the world. Read Episode 21 of The Adventures of Brody Bipolar on Kindle Vella. Everyone can read episodes 1-3 for FREE. Please like each episode to help me out.
Additional Reading
51 Powerful Inspirational Quotes for Living With Bipolar Disorder
Untreated Mental Illness May Explain Why More Men Die From Suicide and Alcohol Abuse
Featured Post:
52 Simple Goals You Can Start Today for Better Mental Health
Raise your hand if you like success.
Achieving a goal or finishing a task makes you feel good. It gives you a sense of value and increases your confidence. When you decide to take an action and then complete it successfully, everything in your world looks a little brighter.
Too often, we get stuck on long-term goals.
Long-term goals are great, but each one can take weeks, months, or years to achieve. When success happens so rarely, it’s easy to believe the feelings of worthlessness bipolar throws at you. But when you reach goals more often, you can believe further success is possible.
To help you set both short-term and long-term goals, here are 52 ideas to inspire you. Save this email/Bookmark this page/ and come back whenever you’re looking to start your next goal.
After the list, you’ll find some tips to make reaching your goals easier.
52 Goals for Better Mental Health
Drink more water (32-48 ounces)
Eat breakfast every day
Eat fruits and vegetables every day
Get up at the same time each day
Go to bed at a consistent time each night
Exercise 2-3 times per week (10-30 minutes)
Schedule more breaks throughout the day
Set aside time for self-care
Write one positive thing about the day every night before bed
Write 1-3 reasons for gratitude each day
Journal every day to express thoughts and emotions
Start learning a new skill or hobby
Set healthy boundaries with people in your life
Limit screen time
Find ways to connect with others safely
Take up yoga or meditation
Explore nature and the outdoors
Challenge negative thoughts and make them positive
Find a healthy outlet for your emotions
Enjoy music, art, or another creative activity
Break old habits that no longer serve you
Allow yourself time to relax and unwind at the end of each day
Set realistic goals for this next year, 5 years, and 10 years
Make time for leisure activities like reading or gardening
Schedule time for friends and family
Find a supportive community or group
Seek professional help or start therapy
Learn to say “no” and set boundaries
Make healthy lifestyle changes (or stop a bad habit)
Take up mindfulness practices like mindful eating or walking
Try new things, even if they seem scary
Start a gratitude and/or mood journal
Give back and volunteer
Make a list of your strengths
Explore different types of therapy (talk, CBT, art, sound, etc.)
Learn to accept mistakes and forgive yourself
Surround yourself with positive people
Recognize triggers that lead to negative emotions
Prioritize mental health over other activities
Learn new stress management techniques
Create a list of calming activities for when you’re feeling overwhelmed
Allow yourself to make mistakes
Focus on the present moment rather than worrying about the future
Develop healthy coping strategies for tough times
Listen to podcasts or audio books that motivate and inspire you
Find a hobby that brings joy and fulfillment
Focus on what you can control instead of dreading the things you can’t
Create a list of affirmations to tell yourself when you’re feeling down
Learn relaxation techniques such as diaphragmatic breathing or progressive muscle relaxation
Make space in your day for spiritual practices like prayer, meditation, or yoga
Set a bedtime routine that will help you destress
Tips To Help You Achieve Your Goals
Intentions are great, but setting goals is only part of the process.
To achieve your goals, you have to make progress, pursuing the target every day.
How can you best reach your goals? Here are a few tips.
Break down goals into smaller, achievable steps
Baby steps are easier than giant strides, but both are progress. Taking one small step towards a goal can be far more beneficial than sitting and wishing for it to happen.
Take action every day
Make an effort to do something related to your goal every day—even if it’s only a tiny step. When you take action, the momentum builds and achieving your goals becomes more likely.
Set deadlines and reward yourself for progress
When you set a deadline, you give yourself a target to aim for. When you meet the deadline, reward yourself. This helps to keep motivation levels high and keeps you focused on your objective.
Be flexible and adjust goals as necessary
Don’t be afraid to adjust your goal if it’s too difficult or not realistic. Give yourself room to change and don’t be too hard on yourself if you miss a deadline or make mistakes.
Find someone to keep you accountable
Accountability can be a great motivator for achieving goals. Find an accountability partner who is willing to motivate and encourage you along the way. This will help keep your progress on track.
Focus on progress and not perfection
No one is perfect, so don’t expect yourself to be. Focus on the progress you make each day and appreciate how far you have come rather than how much farther you need to go.
Celebrate your successes
Achieving an objective can be an amazing accomplishment. Celebrate each success and treat yourself for your hard work. This positive reinforcement will help keep you motivated, making it easier to stay focused on the next goal.
Be kind to yourself
It’s important to be gentle with yourself throughout the process of achieving your goals. Remind yourself that you are capable, strong, and worthy of happiness. Never doubt that you can do anything you put your mind to.
No matter what goals you have, know that there is power in taking small steps each day towards achieving those goals. With the right strategies, focus, and determination, anything is possible.
Now, let’s get to work!
Until next time, keep fighting.