Do you have a weekly recipe for success? Just like following a recipe in the kitchen, taking care of your health and well-being works best when you follow a clear, intentional structure. You likely already know the habits and routines that would support your health goals—so why aren’t they a regular part of your life?
The answer often lies in the everyday demands that compete for your time and energy. It’s not that you don’t want to prioritize your health; it’s just that life has a way of pulling us in multiple directions. That’s why having a weekly health and wellness checklist can be a game-changer.
This well-being checklist is a simple, effective tool to help you stay aligned with your goals. By tracking your daily and weekly behaviors, you can build consistency, stay motivated, and better understand how your habits influence your mental and physical well-being. Explore using this checklist over the next month. If it helps you feel more balanced and in control, consider making it a long-term habit. You can even customize the checklist to fit your unique goals and values.
Why Use a Checklist?
The checklist is grounded in Cognitive Behavioral Therapy (CBT) principles, which emphasize the connection between your thoughts, behaviors, and emotions. When you become more aware of your daily actions, you gain powerful insight into how they affect your overall mood and motivation. Consistency is key when it comes to building healthy habits—and that’s where using both a daily and weekly wellbeing checklist can make all the difference. Your daily checklist helps you stay mindful and accountable for small, repeatable actions that support your physical, emotional, and mental health—like drinking enough water, practicing gratitude, or taking time to breathe. Meanwhile, your weekly checklist gives you the bigger picture. It helps you reflect on patterns, celebrate your progress, and make adjustments based on what worked (and what didn’t) over the past seven days. Together, these tools offer a structured, flexible way to build sustainable habits that align with your goals and values. They work hand in hand to support your ongoing journey toward balance and wellness—one day and one week at a time.
Benefits of Using the Weekly Well-being Checklist:
- Helps identify patterns that affect your mental and physical health.
- Encourages consistent self-care and goal tracking.
- Supports long-term behavior change rooted in reflection.
- Offers flexibility to personalize based on your needs.
Download Your Weekly and Daily Well-being Checklists
The checklists below are available for you to print or fill out digitally. Use them as a weekly and daily guide to support your mindfulness and well-being journey. There’s even blank spaces included, so you can add and track personalized goals for yourself.
Need Extra Support?
If you’re interested in learning more about how CBT can help support your well-being, our team is here for you. Call the Avance Behavioral Health wellness coordination line at 919-874-5443, or click here to visit our Behavioral Health page to schedule an appointment with one of our behavioral health therapists.
