30 Day Mental Health Reset Journal

Feeling a bit stuck, frazzled, or just not quite yourself lately?

This 30 Day Mental Health Re-Set is a gentle, do-able way to start taking care of your mind, body and mood; without needing a full life overhaul or hours of free time.

I created this as a counsellor after noticing that the biggest change doesn’t happen in session, it happens in the small things you do every day. This journal pulls those “small things” together into one simple, supportive place so you don’t have to think about it… you just follow the pages.

What’s inside

✨ Clear, simple goals section

Gentle guidance on:

• Vitamins & supplements that can support mental health
• Water & sleep habits
• Meditation / quiet time
• Daily movement (yoga or exercise)
• Journalling & gratitude

🧠 25+ “Daily Challenge” ideas

Pick one challenge a day – from “go for a walk” and “phone-free evening” to “do something that scares you (in a good way!)” or “take yourself on a date”. Plus 5 blank spaces to add your own.

📖 Daily Check-In Pages (30 days)

Each day you’ll track:

• How you feel morning & evening
• Which challenge you completed
• 30 mins movement
• 15 mins meditation / quiet
• Water intake
• Vitamins/supplements
• Hours of sleep
• A short reflection on how it all felt

📝 Daily Journal Pages (30 days)

Space each day to brain-dump, reflect, rant, dream - whatever you need.

💬 Bonus: Journal Prompts

A full page of prompts if you’re staring at the blank page thinking “I don’t know what to write”. From self-compassion to values, fears, memories and future hopes.

This is for you if…

• You’re overwhelmed and want one simple structure to follow for a month
• You like a mix of mindset, body care, and small acts of courage
• You want something realistic - where missing a day doesn’t mean you’ve failed
• You’re ready to put yourself back on your own priority list, even just a little

Important bits

• Digital PDF - download and use instantly
• Print at home, at a local print shop, or use on a tablet/notability app
• 30 days of guided support, but you can repeat it as many times as you like

This challenge is a lot, and it’s not about doing it perfectly. Some days you’ll smash it, some days you’ll just manage one small thing… and that still counts. Every tiny action is you choosing yourself.

If you’re ready to gently reset your mental health and actually see your progress on paper, this journal’s for you 💚