MindWell MOT - self-care goal setter

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Well done! You’ve completed the MindWell MOT! It only takes a few minutes and can really help you to think about your personal wellbeing
needs. Next comes the exciting bit. Taking a few small steps can really help to make a big difference. Have a look through our self-help ideas
and pick a few to get started using our Weekly self-care planner. Remember it’s better to start small in your troublesome areas and work
gradually towards permanent change.

Battery recharge Movement Fuel Fluids & exhausts Weekly maintenance

Create a bedtime Move more - build more Make time to cook Drink 6-8 glasses of Cut down on using digital
routine to help movement into your day, nutritious meals from water per day. devices - try switching off
you wind-down take the stairs at work or scratch - planning your devices 30-60 mins before
- and get tips for go for a walk outside at weekly menu and shop can Try to limit tea you go to bed. Build up to
a good night’s meal breaks. really help. Do it on days& coffee to 2 taking a whole day screen-
sleep: you know you have time. cups of coffee & free.
www.mindwell-leeds.org. People 4 cups of tea a
uk/sleep aged 19-64 Cut down on sugar and day. Don’t drink Take a regular
are advised processed foods - prepare caffeine after 6pm. Try walk outside
Find ways to relax to do 150 some healthy snacks such herbal teas or water - find a green
that work for you - try mins of moderate aerobic as nuts and carrot sticks instead. www.mindwell- space like one
breathing techniques or activity such as cycling or instead. leeds.org.uk/caffeine of Leeds’ parks.
mindfulness. You could brisk walking every week.
keep a gratitude journal, www.nhs.uk/live-well/ It’s safest not to drink Plan some social time
use a meditation app or exercise more than 14 units a to meet up with family
try yoga, whatever works week - get tips to cut or friends - join a club or
for you: www.mindwell- down or find help: www. group & meet new people
leeds.org.uk/relax mindwell-leeds.org.uk/ with a shared interest.
alcohol

www.mindwell-leeds.org.uk
 Take time Find an activity you enjoy Eating a rainbow of Get help & support to Volunteering, learning
for ‘me- - like swimming or join vegetables can help you help you quit smoking. something new or
time’ every a walking group: www. to eat different vitamins & It will give your getting creative - can all
day - book mindwell-leeds.org.uk/ minerals & health a boost give you a great boost to
in 15 mins exercise 5 fruit/veg is great. www. and save you your wellbeing. Remember
to do something you mindwell-leeds.org.uk/eat- lots of money: there are lots of free things
enjoy, just for you, without healthy www.mindwell- to learn online.
a screen. Listen to your leeds.org.uk/ www.mindwell-leeds.org.
favourite music, sit in Book in time to sit down stop-smoking uk/volunteer
a cafe, read a book or & eat with family, friends www.mindwell-leeds.org.
magazine. or colleagues - leave your uk/learn
devices/phone in your www.mindwell-leeds.org.
bag. uk/creative

Set your own goals

Battery recharge Movement Fuel Fluids & exhausts Weekly maintenance

www.mindwell-leeds.org.uk