Twenty different pathways into better mental health.
If the Activity Book is the starting point, these are the ideas behind it.
Good Vibes is built around a diverse set of 20 evidence-informed wellbeing tactics. The point is not to do all of them. The point is to explore, notice, and build a version of mental health care that feels workable for you.
1. Face your fears
Pick something slightly uncomfortable, not overwhelming, and take one small step toward it today. Send the email, ask the question, or start the task. Growth happens just outside your comfort zone.
2. Gratitude
Write down or tell someone one thing you genuinely appreciate about them or your day. Make this a daily habit to train your attention toward what's going well.
3. Self-understanding
Spend a few minutes reflecting on what you enjoy, what drains you, and what you're good at. Use those insights to make one small decision that better fits who you are.
4. Having fun
Do one activity today purely because it's enjoyable. No productivity angle required. Fun is not a reward, it is part of staying mentally healthy.
5. Change your thinking
Notice one negative or unhelpful thought and ask, "Is there another way to look at this?" Try replacing it with a more balanced or realistic perspective.
6. Seek help
If something has been weighing on you, reach out. Send a message, book an appointment, or talk to someone you trust. You do not have to figure everything out on your own.
7. Expressive writing
Write freely for 5 to 10 minutes about something that has been on your mind. Do not edit, just get it out. This helps process emotions and make sense of experiences.
8. Forgiveness
Think of a situation where you are holding onto resentment and consider what it might look like to loosen your grip on it. Forgiveness is about freeing yourself, not excusing the other person.
9. Productivity
Pick one important task and work on it with full focus for a short, defined period such as 25 to 30 minutes. Aim to work smarter by removing distractions and being intentional.
10. Meaning & purpose
Ask yourself what matters to you and how you want to contribute to the world. Take one small action today that aligns with that direction.
11. Healthy lifestyle
Do one thing that supports your body and mind. This could be sleep, movement, nutrition, or a break. Small, consistent habits build a strong foundation over time.
12. Awe
Pause and take in something bigger than you, such as a sunset, music, nature, or a powerful idea. Let yourself fully experience that sense of wonder for a moment.
13. Kindness
Do something kind for someone today. Send a message, help out, or offer encouragement. Small acts of kindness benefit both you and the other person.
14. Future orientation
Imagine the kind of life or person you want to become, then identify one step you can take today toward that future. Big visions are built through small actions.
15. Deliberate practice
Choose a skill you want to improve and practice a specific part of it with focus and feedback. Improvement comes from targeted effort, not just repetition.
16. Time in nature
Spend at least 10 to 20 minutes outside. Walk, sit, or study in a natural environment. Even short bursts of nature can reset your mood and stress levels.
17. Connection
Reach out to someone. Have a conversation, check in, or spend time together. Strong relationships are one of the most powerful supports for mental health.
18. Compassion
When things go wrong, talk to yourself the way you would talk to a friend. Acknowledge the difficulty and respond with kindness instead of criticism.
19. Teaching
Share something you have learned with someone else. Explain a concept, give advice, or show a skill. Teaching reinforces your own understanding and builds connection.
20. Meditation & mindfulness
Take a minute to focus your attention. This could be your breath, your surroundings, or what you are doing. When your mind wanders, gently bring it back.
Send a grateful message.
Text or message someone who makes your life better and tell them why.
Picture your future self.
Imagine a version of you in a few years from now doing well. What helped you get there?
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