Mental Health Goals and Examples for Productivity and Balance

Nov 12

You should have goals that center around YOU. Career and professional goals are a dime a dozen. However, having all your goals serve someone else will leave your cup forever empty.

In this blog, we'll explore how establishing mental health goals can enhance your life and work, provide examples to inspire you, and offer practical strategies for making these goals a part of your daily life.

Why Setting Mental Health Goals Matters for Your Productivity and Work/Life Balance

Many people are seeing their productivity drop as they inch toward burnout, not realizing that this slump is a sign of their incoming burnout. In a culture that prioritizes productivity and profits over people, it’s easy to lose yourself in the endless hustle of tackling a never-ending to-do list.

Instead of setting yet another career goal, try setting mental health goals—this is the key to unlocking your true productivity. Being well-rested and having a fulfilling life outside of work will bring the satisfaction you’ve been seeking.

How to Define and Set Mental Health Goals That Work

Defining and setting your mental health goals starts with a quick audit—no need for a complex seven-step system; a gut check will do. Reflect on an emotion you want more of. Is it peace, novelty, or maybe excitement? Build your mental health goals around expanding that part of your life.

Avoid goals focused on avoiding emotions. For example, while 'I want to be less stressed' may sound like a great goal, the ways to avoid stress can be numerous and may even lead to self-sabotaging behaviors, like drinking to ‘numb’ the feeling. Instead, focus on cultivating a positive emotion, like experiencing “more peace after the workday”, which can lead to constructive behaviors, such as creating a relaxing evening routine.

In regards, to setting your mental health goals. Use the SMART framework which stands for “specific,” “measurable,” “attainable,” “relevant,” and “time-bound.” Using this framework will allow you to set reasonable goals and measure your progress easily.

The key to setting mental health goals is to balance accountability with self-compassion. Aim for consistency and progress, but remember that life happens, and obstacles beyond your control are no reason to berate yourself. When the unexpected happens, adjust and keep moving forward.

28 Effective Mental Health Goals to Inspire You

Universal Mental Health Goals Examples

These are goals that everyone can benefit from to support their mental health and productivity.

Set Realistic Goals for Yourself—Both Personal and Professional
Break down big goals into smaller, achievable steps to stay motivated and balanced.
Reframe Negative Thoughts to Neutral Thoughts
Challenge negative thoughts by reframing them into neutral, more manageable statements. It can be hard to see the positive in the heat of the moment; however, neutralizing your thoughts can help you self-regulate and process more quickly.
Commit to Practicing Self-Compassion Daily
Replace self-criticism with understanding and kindness toward yourself.
Use a Daily Affirmation to Center Yourself
Choose affirmations that help you focus on emotional resilience and set a positive tone for the day.
Practice the 'Pause and Breathe' Technique
Pause and take deep, slow breaths when emotions start to feel overwhelming.
Commit to One Self-Care Activity per Day
Prioritize activities that nurture your body and mind, such as exercise, reading, or self-care rituals.
Build an Emotional Regulation Toolkit
Gather helpful resources like calming apps or playlists, and add new items to your toolkit each week.
Set a Weekly Reflection Time
Spend 20 minutes each week reflecting on your emotional experiences to gain insights and improve emotional regulation.

Short-Term Mental Health Goals Examples

These mental health goals can be implemented quickly over a weekend and provide you with extra support throughout your career for the ultimate bang for your buck.

Find a New Hobby to Help You Reset on Sundays Before Work
Explore relaxing activities like painting or journaling to recharge before the workweek.
Find a Pomodoro Alternative That Works for You
Test different Pomodoro work/rest time intervals to see what keeps you focused and balanced.
Write Out Your Self-Care Routine
Create a plan for activities that support your mental health, such as skincare, stretching, or meditation.
After Waking Up, Limit Tech for the First 12 Minutes
Start your day with mindfulness or calming activities, avoiding immediate screen time.
Create a Gratitude Board
Dedicate a space where you can post things you’re thankful for, reinforcing a positive mindset.
Create a 'Get Up 10' Playlist
Inspired by the saying “Fall down 9 times but get up 10” curate a playlist of songs that motivate you to bounce back after a setback.
Search for Your Top 5 Walking Trails
Find peaceful nature spots to walk, helping you reset and connect with nature on your breaks or weekends.
Learn and Use Grounding Techniques
Practice exercises like the "5-4-3-2-1" technique to stay anchored during moments of stress.
Practice Daily Progressive Muscle Relaxation
Spend 5–10 minutes tensing and releasing different muscle groups to relieve physical stress.
Celebrate Small Emotional Wins
Reflect on moments where you managed your emotions well, reinforcing positive emotional growth.

Long-Term Mental Health Goals Examples

These are more in-depth goals that require ongoing practice and commitment for personal and career success.

Set a Goal to Notice Body Sensations
Regularly check in with your body to detect signs of stress and tension, helping you manage it before it escalates.
Set a Weekly Check-In with a Supportive Friend
Connect with a friend weekly to discuss your emotional ups and downs, gaining support and new perspectives.
Practice Labeling Emotions in the Moment
During the day, pause and identify what you're feeling to increase emotional awareness and manage triggers.
Challenge Yourself to Observe Before Reacting
Before reacting to strong emotions, observe and assess how you feel, which helps you respond thoughtfully.
Practice a ‘Letting Go’ Exercise Before Bed
Release lingering worries each night, helping you clear your mind and sleep peacefully.
Learn to Detect Your Stress Levels
Tune in daily to your body and mind, recognizing early signs of stress to prevent burnout.
Journal Your Emotions for 10 Minutes a Day
Write daily to process your emotions and triggers, helping you develop healthy emotional outlets.
Create a 'Cozy Corner' for Self-Soothing
Designate a space with calming items for when you need to de-stress and regain emotional balance.
Write Down a 'Dopamine List'
Curate a list of enjoyable activities that help boost your mood and make them part of your daily routine.
Set a Daily Gratitude Goal
Each evening, write down three things you’re grateful for to foster a mindset of positivity and emotional resilience.

How to Make Mental Health Goals a Part of Daily Life

Health is more than exercise and protein shakes, mental health has to be included in your health routine so you have the capacity to grow in your career.

Journal on the Why behind your goals
Taking time to reflect on what led you set your goal will help you stay consistent. Envision how your life will improve in the morning to reinforce your commitment to making the right decisions throughout the day.
Integrating Goals with Existing Routines
Habit stacking is when you layer new habit on top of existing habits. For example listening to a self-help audiobook while brushing your teeth. Linking new routines to your old ones increases the chances of success.
Adapt a mindset that makes Progress Enjoyable
In order to reach your goals, you need to make the journey there enjoyable. Focus on creating sustainable practices. Gamifiy your routine and celebrate small wins. The whole point is to enjoy life, so make sure your mental health goals dont send you spiraling..

Tips to Stay Motivated and Achieve Your Mental Health Goals

Staying motivated throughout your mental health journey is crucial for success. Here are some tips to keep you inspired and committed:

Celebrate Small Wins to Boost Confidence
When you are a dreamer looking toward big ideas and big goals, small wins can seem inconsequential. However, big wins start with small wins. Therefore, every step you take toward your mental health goals is worthy of is own sing-out-loud celebration.
Find Accountability Through Community or Friends
Being alone makes tackling your mental health goals harder. Share your mental health goals with a supportive friend or join a community with similar interests. Having accountability partners provides encouragement and motivation to keep you on track
Learn to Overcome Obstacles Without Judgment
Falling on your Always Sweet Seat (A.S.S) is hard enough. There’s no need for 'I should,' 'I wish,' or your favorite moping thoughts. Challenges are part of the process—they help you iron out the kinks in your plan. So, take the lessons and keep moving forward.

How to Track and Adjust Your Mental Health Goals

Monitoring your progress and making necessary adjustments are vital for achieving mental health goals. Here's how to do it effectively:

Approach with Trial and Error
Be open to experimenting with different approaches to achieve your goals. Not every strategy will work the first try, so be willing to try new methods and learn from your experiences. Trial and error lead to creating the perfect routine for you and your mental health.
Journaling as a Tool for Reflection
Regularly journal about your mental health journey. Use your journal to reflect on your progress, identify patterns, and gain insights into your thoughts and feelings. Journaling is a valuable tool for self-awareness and personal growth.
Using a Habit Tracker to Maintain Progress
Consider using a habit tracker to monitor your progress consistently. Habit trackers provide visual reminders of your achievements and motivate you to maintain momentum. Tracking your efforts reinforces positive behaviors and encourages future success.