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The 10 Step Mental Health Checklist

When is the last time a doctor or someone else said to you, “I really want you to work on your mental health and here’s how”?

Probably never. They’ll tell you to work on your physical health and how to do it. But that’s it.

In fact, we obsess over physical health and ignore mental health.

In our society, if you have no mental illness, then you have mental health.

We don’t encourage or teach exceptional mental health in our culture, and this is a detriment not only to ourselves individually but also to society.

We also confuse intelligence with mental health.

We all want to learn, become very smart, etc. This is what our education has been developed to do. The other part of our knowledge is a skill set to produce value to receive money and make a living.

Where is the part of our education that focuses on mental health?

It’s missing.

Yet everything in your life that you create, that you do, and that you feel comes from the way you think. This means your mental health is the most important thing. Everything flows from your mental health.

The more mentally healthy you are, the better life you’re going to have.

I’ve dedicated my life’s work to teaching mental health in a framework that you can apply to your life. This is what I do in Self Coaching Scholars, my monthly coaching program.

Self help books are amazing, but they’re missing a framework for applying this in your daily life. That’s the work I do with my students in Self Coaching Scholars, my monthly program for practicing and improving your mental health on a daily basis.

I’ll explain the 10 step checklist for improving your mental health below, but before I do, click the box below to get exclusive access to my free video training and worksheet, which will help you put this information into action right away.

Mental Health Checklist

Here are the signs of mental health.

1. Future plans

You have future plans for your life that excite you.

This doesn’t refer to vacations or how full your calendar is with events that you’ve scheduled. Instead, future plans means how you’ve intentionally designed your future based on your values and what you want most in life.

2. Emotional balance

You allow positive and negative emotions and experience them.

You don’t avoid, resist, or react to your emotions. You’re aware and accept that life is full of positive and negative emotions, and part of being human means accepting the full spectrum of emotions without attempting to be happy all the time.

3. Low or no buffering

You’re not seeking false pleasure to escape your emotional life.

You don’t use buffering—overeating, overdrinking, overworking, over (fill in the blank)—as a substitute to real well being.

You experience your emotions—the good and the bad—instead of escaping them.

4. Take action

You don’t just think and talk about it—you do it.

Instead of learning and consuming all the time, you balance that with taking action. You know that to get results in your life, you must take action, so you do.

Obstacles, fear, and doubt don’t stop you from taking action.

5. Internal control

You don’t try to control other people, the past, or circumstances.

Instead, you control your internal self. By doing this, you are at peace with the world, despite what’s going on around you.

6. Self coach

You self coach yourself to understand what’s going on in your brain and in your emotional life.

You know why you’re taking action, why you’re not acting, and why you’re reacting in certain ways.

This is what I teach my students how to do in Self Coaching Scholars. It’s what I do every day in my own life, too.

7. Contribution

You are contributing to your life through creating value.

This doesn’t mean you’re building homes in a third world country. It doesn’t have to be that grand. It means you are contributing in your own way—even if it’s just to your own life.

By contributing to your own life, you are contributing to humans and making the world better.

8. Unconditional self love

You love yourself unconditionally, despite your mistakes and imperfections.

When you love yourself, you aren’t mean to yourself. You don’t beat yourself up. You prioritize your life over other people’s lives. You take great care of yourself.

9. Time management

You understand and respect the time you have on this planet such that you use your time in a way that serves you.

This doesn’t mean you’ve mastered your day planner. It means you have a big picture view of your life and what you want to do with your time. Not only do you know it, but your actions are in line with how you want to spend your time.

You don’t feel like you’re at the mercy of time and that life is passing you by. You are intentional with your time.

10. Money management

You manage your money consciously where you think and utilize money to increase your mental health.

You create money from abundance and don’t limit yourself.

Having and creating money is usually the effect of strong mental health. When you have good mental health, money naturally flows as a side effect.

When you use these tools in your life, you will optimize your mental health. It’s not enough to read and learn about mental health. You have to apply the tools to your life.

Join me right now in this training, where you can download your free worksheet and learn how to use the 10 step checklist in your life.

To learn more about my monthly coaching program, visit