At Skyterra Young Adult, we believe that a healthy mind is the foundation of a vibrant life. Many of us have experienced the ups and downs of trying to maintain our mental well-being. The compounding effect of stress, the expectations we carry, and life’s inevitable challenges, all of which can bring grief and pain, can feel impossible to navigate at times.
Often, we see guests arrive at Skyterra, experience incredible progress, and leave feeling motivated—only to struggle once they return home and life’s challenges begin to pile up again. This is where a structured approach to mental health becomes essential. While we can’t avoid these difficulties, we can control how we take care of ourselves in the face of them.
Mental health isn’t something that can be maintained on motivation alone. Motivation is fleeting; it comes and goes. What keeps us grounded and on track are the routines and structures we build into our lives. These routines—focused on daily, weekly, and monthly practices—act as a safety net, catching us when motivation wanes and guiding us back toward the person we aspire to be. At SYA, we emphasize the importance of building a toolkit of executive functioning skills, which help in creating and maintaining these structures.
We’ve worked with many guests who’ve struggled with setting boundaries, prioritizing their health, and developing effective communication skills. The world often overlooks these basic needs because they often seem too simple to matter. But ask yourself: are you intentionally eating well, moving your body, and getting enough sleep? These daily habits, though simple, create the space for emotional regulation and mental clarity.
To help you maintain your mental health consistently, we’ve developed the checklists below that break down essential practices into daily, weekly and monthly routines.
What to Do Every Single Day for Your Mental Health
1. Practice mindfulness or meditation: Begin each day with mindfulness and meditation. This practice helps you stay grounded and sets a positive tone for the day. Whether it’s deep breathing, a short meditation session, or simply taking a few moments of stillness, mindfulness reduces stress and enhances focus.
2. Engage in physical activity: Physical activity is crucial for both mental and physical health. It doesn’t have to be a rigorous gym routine—something as simple as stepping outside for a walk can be a powerful stress reliever. Aim to move your body every day to release endorphins and boost your mood.
3. Eat nutritious foods: Your diet plays a significant role in your mental health. Focus on eating balanced meals that nourish your body and mind. Incorporate plenty of fruits, vegetables, whole grains and lean proteins into your daily meals.
4. Stay hydrated: Water is essential for maintaining your energy levels and cognitive function. Make it a habit to drink enough water throughout the day to keep your body and mind functioning optimally.
5. Prioritize sleep: Sleep is the foundation of good mental health. Ensure you’re getting enough quality sleep each night, as it’s essential for emotional regulation, cognitive function, and overall well-being.
What to Do Every Single Week for Your Mental Health
1. Connect with others: Human connection is vital for mental health. Make time each week to connect with friends, family and your community. Building and maintaining these relationships provides emotional support and a sense of belonging.
2. Limit screen time: Set boundaries around your screen time. People often fall into excessive screen time when mindlessness and boredom take over, leading them to scroll or watch without intention, simply to fill the void of unoccupied moments. This habit can easily become a default response to avoid confronting feelings of restlessness or lack of purpose. Excessive screen use, especially on social media, can also contribute to stress and anxiety. Dedicate time each week to unplug and engage in activities that don’t involve screens.
3. Engage in enjoyable activities: Make it a point to do something you enjoy each week. Whether it’s a hobby, outdoor adventure or creative pursuit, engaging in activities you love helps relieve stress and brings joy into your life.
4. Practice self care: Self care isn’t just about pampering yourself; it’s about taking intentional steps to care for your physical, emotional and mental well-being. Each week, carve out time for self-care practices that replenish and rejuvenate you.
What to Do Every Single Month for Your Mental Health
1. Set monthly goals: At the start of each month, set specific, achievable goals. Break down large tasks into smaller steps and outline how you plan to accomplish them over the next four weeks. This provides direction and keeps your mind and body motivated.
2. Review your progress: Reflect on your accomplishments at the end of each month. What progress have you made? What obstacles did you encounter? How did you challenge yourself? Use this reflection to adjust your goals and strategies for the upcoming month.
3. Expand your knowledge: Be curious and challenge yourself to learn something new each month. Whether it’s picking up a new skill, reading a book, or exploring a new topic, expanding your knowledge helps foster a growth mindset and keeps life interesting.
4. Practice gratitude: Make gratitude a monthly ritual. Reflect on the positive aspects of your life and acknowledge the good things that have happened over the past month. This practice helps shift your focus from what’s lacking to what’s abundant.
5. Seek support if needed: If you’re struggling, don’t hesitate to seek professional support. Whether it’s talking to a therapist or counselor, getting help is a proactive step toward maintaining your mental health. Monthly check-ins are a good time to assess whether additional support might be beneficial.
Where to Start?
Start with the basics: prioritize sleep, nutrition and movement. These daily habits are at the foundation of our philosophy at Skyterra and are also (not coincidentally) the foundation of mental health. Dive deeper into this topic with this episode of the Inspired Intentions Podcast. If you or a loved one needs more support, consider joining us at Skyterra Young Adult, where we offer structured programs to help you build and maintain a healthy mind and body. And if you’re looking for continued guidance, Skyterra at Home provides ongoing support to keep you on track long after you’ve left the retreat.
Remember, small, consistent actions can lead to profound changes in your mental health. Begin your journey today—your vibrant life awaits.
