These 10 mental health goals will help you improve your wellbeing
Clinically reviewed by Dr. Chris Mosunic, PhD, RD, CDCES, MBA
Learn how setting mental health goals can improve your mental and emotional wellbeing. Plus, 10 examples of mental health goals and how to create your own.
It's easy to feel lost or overwhelmed when setting out to improve your mental wellbeing. Fortunately, setting clear and specific mental health goals can have a profound impact on your overall wellbeing. With the right knowledge and tools, you can empower yourself to create a personal roadmap for your mental health journey.
How does setting mental health goals improve mental wellbeing?
Setting mental health goals is a simple and effective first step toward improved mental wellbeing. Mental health goals provide a focus, whether it's managing anxiety, boosting your mood, or building stronger relationships. This focus is essential in transforming vague aspirations into tangible results.
Setting mental health goals encourages self-reflection. It's an opportunity to understand your needs and desires better. What makes you feel good? What causes you stress? Better understanding yourself and your desires is the first step in setting goals that truly resonate with your personal journey toward mental wellness.
Achieving these goals—no matter how small they are—can boost your confidence and self-esteem. Each goal reached is tangible proof of your ability to influence your own mental state positively. This sense of accomplishment is vital in fostering a more positive self-image and a can-do attitude toward life's challenges.
Setting mental health goals also promotes accountability and discipline. When you commit your goals to paper, you're making a promise to yourself. This commitment is a powerful motivator, pushing you to take consistent actions toward your goals. It's about being responsible for your mental wellbeing and recognizing that you have the power to make positive changes in your life.
Finally, these goals can be incredibly empowering. They remind you that you're in charge of your mental health journey. By setting and working toward these goals, you're actively shaping your emotional world, instead of just reacting to it. This proactive approach is key to feeling more in control and less at the mercy of external circumstances.
Step-by-step guide to setting mental health goals
Creating mental health goals might seem challenging at first, but with a clear, step-by-step approach, you can turn it into an empowering and insightful process. By following these steps, you’re not just dreaming about better mental health—you're achieving it. Remember, the goal is progress, not perfection. Each small step you take is a positive move toward a healthier, happier you.
1. Identify the details of what you want to change
This is your starting point. Take a moment to think about what aspect of your mental health you want to work on. It could be anything from reducing anxiety, improving your mood, to building stronger relationships with those around you. The key is to be specific about what you want to change or improve in your mental wellbeing.
2. Get SMART about your ideas to make them attainable
Once you have an idea of what you want to achieve, it’s time to make your goal specific, measurable, achievable, relevant, and time-bound (SMART). This method ensures your goals are clear and attainable. For example, instead of saying, "I want to be less stressed," a SMART goal would be, "I will practice 10 minutes of mindfulness meditation each day for the next month to reduce my stress levels."
3. Break goals down into smaller steps to avoid becoming overwhelmed
Large goals can be overwhelming. Break them down into smaller, more manageable tasks. For instance, if your goal is to improve your relationships, start with a simple task like spending 10 minutes a day having meaningful conversations with a loved one.
4. Create an action plan to fit changes into your daily life
Now that you have your steps, make a plan to execute them. If your goal is to meditate daily, decide when and where you'll do it. Will it be in the morning before work, or in the evening before bed? Having a clear plan makes it easier to stick to your goals.
5. Write your goals down to keep your motivation levels up
Writing down your goals can make them feel more real. Keep them in a place where you can see them often, like on your fridge door or as a reminder on your phone. This constant visual reminder can be a great motivator.
6. Invite support by sharing your goals
Consider sharing your goals with someone you trust. This can create a sense of accountability and provide you with support and encouragement on your journey.
7. Review and adjust your goals as often as needed—without judgment
Your goals aren't set in stone. Life changes—and so can your goals. Regularly reviewing your goals helps you stay on track and make any necessary adjustments to ensure they continue to be relevant and achievable for you.
10 examples of mental health goals
Setting mental health goals is a personal journey, and what works for one person might not be the best fit for another. However, having some examples can inspire you to think about what goals are most relevant to your life and wellbeing.
Each of these goals can be tailored to fit your unique needs and lifestyle. The purpose of these goals is not to add pressure but to guide you toward a more fulfilling and balanced emotional life. Start with what feels achievable and gradually build from there. Your mental health journey is yours alone, and these goals are simply tools to help you along the way.
Short-term mental health goals
1. Commit to getting to know yourself better through a daily mindfulness routine: Practice mindfulness meditation for 10 minutes each day. This can help you become more aware of your thoughts and feelings and manage stress more effectively.
2. Practice saying, “No,” on a weekly basis in order to establish healthy boundaries: Work on saying no to demands or requests that overextend your emotional capacity, at least once a week.
3. Boost your mood with short, regular busts of physical activity: Aim for a 30-minute walk, or any form of exercise you enjoy, three times a week. Physical activity is a great mood booster.
4. Reduce stress through improving your sleep hygiene: Set a goal to establish a consistent bedtime routine for a week, aiming for 7–8 hours of sleep each night.
5. Understand patterns of behavior through regular journaling for emotional clarity: Spend 10 minutes each day writing down your thoughts and feelings to help you understand your emotional patterns better.
Long-term mental health goals
6. Establish regular quality time to build stronger relationships: Over the next six months, make it a goal to strengthen your connections with family and friends, maybe through regular check-ins or quality time spent together.
7. Develop a support network to make it easier to ask for help: Aim to identify and connect with individuals or groups who can provide emotional support, such as friends, family, or mental health professionals, over the next year.
8. Try new techniques to improve your response to stress: Work on techniques like deep breathing or progressive muscle relaxation whenever you feel stressed, aiming to reduce your overall stress levels in the next three months.
9. Cultivate a more positive mindset by challenging negative thinking patterns: Over the next year, focus on recognizing and reframing negative thoughts.
10. Remind yourself that you’re worth it through regular self-care: Dedicate time each week to activities that rejuvenate you, whether it's reading, taking a bath, or practicing a hobby. This goal is about consistently prioritizing your wellbeing.
Improving mental health: 4 tips to achieve your goals
Achieving your mental health goals requires dedication, patience, and a bit of strategy. By following these tips, you're equipping yourself with practical ways to stay committed to your mental health goals. Each step you take, no matter how small, is a positive move toward a healthier, happier you.
1. Embrace the process—and yourself
Understand that progress is not always linear. There will be good days and challenging days. Accept this as part of the journey and practice self-compassion. Try to be as kind and understanding to yourself as you would be to a good friend facing similar challenges.
💙 Practice the art of Replacing Self-Criticism with Self-Compassion in order to embrace the ups and downs of your journey.
2. Ask questions rather than assigning blame
When things don’t go as planned, instead of getting discouraged, look for lessons in these experiences. Understanding what didn't work and why can be invaluable for future success.
💙 Explore your view of Failure, and how you can more skillfully respond to it.
3. Get support to stay on track
It can be hard to stick to your goals when it gets tough, but persistence is key in achieving long-term success in mental health improvement. Don’t hesitate to reach out to friends, family, or professionals for support. Sharing your goals and struggles can provide encouragement and accountability.
💙 Jay Shetty explains why relying on your Support System, especially during times of struggle, is the most important thing you can do.
4. Track your progress and mark your achievements
Monitoring your progress is vital in maintaining momentum toward your mental health goals. This could involve journaling your experiences, setting regular check-ins with yourself, or using apps to track your habits. Tracking your progress is not just about ticking off completed tasks. It's about understanding your journey, recognizing your growth, and making adjustments as needed.
Additionally, take time to acknowledge and celebrate your progress, no matter how small it might seem. This reinforces positive feelings and encourages you to keep going.
💙 Use the Daily Check-ins in the Calm app to help you track your day-to-day progress and celebrate your achievements.
Mental health goals FAQs
What is an example of a mental health goal?
An example of a mental health goal is setting a target to manage stress better by practicing mindfulness meditation for 10 minutes every day. It focuses on developing a habit that contributes positively to your mental wellbeing.
In addition, the goal should be SMART:
Specific (mindfulness meditation)
Measurable (10 minutes daily)
Achievable (a realistic time frame)
Relevant (addresses stress management)
Time-bound (every day)
What are SMART goals for mental health?
SMART goals for mental health are objectives set in a way that makes them specific, measurable, achievable, relevant, and time-bound. For instance, if you aim to improve your sleep quality, a SMART goal would be, “I will establish a bedtime routine and go to sleep by 10pm each night for the next month.” This approach to goal-setting enhances clarity and increases the likelihood of success.
What are 3 good mental health practices?
Three effective mental health practices include:
Regular physical activity: Engaging in physical exercises like walking, jogging, or yoga can significantly boost mood and reduce symptoms of anxiety and depression.
Balanced diet: Eating a nutritious diet rich in fruits, vegetables, lean proteins, and whole grains can positively impact your mental health.
Mindfulness practices: Incorporating mindfulness techniques, such as meditation, deep breathing, or guided imagery can help in reducing stress and improving overall emotional wellbeing.
How to improve your mental health?
Improving your mental health can be achieved through various methods, tailored to your personal needs and lifestyle. Some strategies include setting and working toward specific mental health goals, seeking professional help if necessary, maintaining social connections, and engaging in regular self-care activities like exercise, adequate sleep, and hobbies. Additionally, developing a positive mindset and learning to manage stress effectively are important aspects of enhancing your mental health.
Calm your mind. Change your life.
Mental health is hard. Getting support doesn't have to be. The Calm app puts the tools to feel better in your back pocket, with personalized content to manage stress and anxiety, get better sleep, and feel more present in your life.
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