Mental Wellness Checklist for Retirees

1) Your Weekly Focus

Tip: Focus on 1–2 priorities this week. Progress beats perfection.

2) Master Checklist

Total: 0 Done: 0 Getting Started

3) Social Connection

Strong relationships protect against loneliness and depression. Schedule small, consistent touchpoints.

Call or video chat with a friend/family member Attend a club, class, faith group, or meetup Plan a coffee/lunch walk with someone Send a thoughtful note or message

4) Movement (Mind & Body)

Aim for ~150 minutes/week. Choose activities you enjoy—walking, yoga, tai chi, water aerobics, dancing.

20–30 min walk (3–5x this week) Strength & balance (bands or bodyweight) Stretching or yoga for flexibility

5) Mindfulness & Stress Relief

Short daily practice lowers anxiety and improves sleep. Start with 5–10 minutes.

Guided meditation or breathwork Mindful walk or body scan Journaling (gratitude, reflection)

6) Hobbies & Lifelong Learning

New skills spark purpose and cognitive health. Schedule practice blocks you’ll look forward to.

Creative time (art, music, writing, crafts) Skill learning (language, course, workshop) Share or teach what you learned

7) Purpose: Volunteering or Mentoring

Giving back boosts mood and meaning. Start small: 1–2 hours/week.

Identify one organization or person to support Schedule time (on calendar) Confirm role and accessibility needs

8) Daily Routine Builder

Light structure reduces stress. Anchor your mornings and evenings.

Time	AM Anchors	PM Anchors
Mon
Tue
Wed
Thu
Fri
Sat
Sun

9) Sleep & Rest

Target 7–8 hours. Keep a consistent schedule and a calm wind-down.

Fixed bedtime/wake time (±30 min) Screen/caffeine cutoff 2 hours before bed Cool, dark, quiet bedroom setup 20–30 min nap max (if needed)

10) Nutrition for Mood & Brain

Prioritize whole foods: leafy greens, berries, fish, nuts, olive oil. Hydrate throughout the day.

Plan 5+ servings fruits/veg daily Include omega-3 source 2x/week Limit alcohol & ultra-processed snacks Keep a water bottle nearby

11) Professional Support

If sadness, worry, or sleep problems persist >2 weeks, check in with a professional.

Primary care appointment scheduled Therapist/coach referral list made Consider telehealth options Join a peer support group

12) Gratitude & Positive Focus

Noticing small wins rewires the brain for optimism. End each day with 3 good things.

Day	Three things I’m grateful for
Mon
Tue
Wed
Thu
Fri
Sat
Sun

13) SMART Goals (This Week)

14) 7-Day Mood Tracker

Rate your overall mood each day (1 = low, 5 = great). Add notes about triggers or bright spots.

Day	1	2	3	4	5	Notes

15) Connections & Support

Name	Role	Phone / Email

Tip: Ask a trusted person to be your weekly check-in partner.