Monthly Check-In: 7 Ways to Get Rid of Mental & Emotional Stress [Free Worksheet]

Updated December 2020 | by Livv Mills | This post may contain affiliate links

As apart of my journey to self, I have decided to do a Monthly Mental Clarity Check-In….whew, say that 3 times fast.

The former me would always put work and external priorities at the top of my list when planning at the beginning of the month. The more emotionally aware me is making mental clarity and self-care THE top priority…because if the mental ain’t right, the body and mind will fight (I freestyle in my free time…don’t judge, I said “free time” not full-time).

I created this template to stay focused on the 7 areas I want to check-in on each month. Join me and grab this template from the Freebie Library!

This month the 7 areas we're focusing on include:

  1. Inspiration

  2. Affirmations

  3. Gratitude

  4. Looking Forward To

  5. Dreading

  6. 3 Ways to Make This Month Great

  7. The Clarity Assessment


One component of the monthly check-in will always be an inspirational quote.

October presented many challenges for me, so I thought that November’s quote would inspire me to move past my own issues.

I thought this was a pretty powerful quote by Matt Haig.

“Your problems don’t define who you are. They are something you experience. You walk in the rain and you feel the rain, but, more importantly, You are not the rain!”


This isn’t a new term for most people, but it is useful when challenging negative thoughts and emotions.

Said with confidence, affirmations can be a great tool to help you make meaningful changes in your life.

I can honestly say that affirmations are among the many tools that helped get out of my funk last month.

October ended up being one of the worst months I’ve had in a really long time. I’m talking about the hum drums, y’all…I don’t know what came over me, but I needed to take some serious TLC time.

Not the biggest-selling-girl-group-of-all-time….I’m talking about tender-love-and-care-time.

Fortunately, I was able to get out of that funk and see brighter days, but this month, I want to make sure that I don’t fall prey to thoughts of self-doubt and uncertainty….it’s a killer on the happiness scale.


Although I express gratitude verbally every morning and I write it weekly in my self-discovery planner I want to include it in every monthly check-in from here on out.

This may be surprising to hear, but numerous studies have been done on the benefits of expressing gratitude.

One such study involved two control groups where one group was tasked with writing 5 things they are grateful for every day. The other group of participants was told to write down the five things that were a burden to them every day; both groups were assigned these tasks for 10 weeks.

Unsurprisingly, the group tasked with expressing gratitude every day reported feeling optimistic and more satisfied in their lives!

Gratitude and an appreciation for life have always been a big part of why I maintain a high level of happiness as often as possible.

Just last month, I started expressing gratitude for things we ALL take for granted all the time, i.e., being able to take in deep breaths, having fully-functioning eyesight, even my sense of smell and taste.

Give it a try and think of some little things that you can express gratitude for!

Looking Forward To:

If you don’t see the light at the end of the tunnel, use your flashlight.

It’s possible that someone notable and profound said this, but I’m going to take credit for it because I don’t recall reading it anywhere :).

The goal of this area is to find a way to create excitement in your life each month.

With so much negativity going on in the world, it’s important to have some good things slip through the cracks every once in a while, right?


This month, I am so excited to visit my sister for her 29th birthday.

It will be a soiree for ladies only; we get to dress up in our sexiest lingerie, drink wine, and just have a fantastic time while looking good and feeling good!

What are you looking forward to?


You can’t have the good without the bad; unfortunately, this is a fact of life and it’s unavoidable.

I so wish that life would only be filled with rainbows and wine and sunshine and WINE ONLY!!

But it’s not.

Anyway, the purpose of this section is to train yourself to recognize, accept and deal with the unavoidable and dreadful parts of life.

I sometimes have a hard time accepting the things that make me uncomfortable because I try to ignore them and let them escape to the back burner of my mind.

But this method hasn’t always been the best way for me to deal with all the crap in my life.

The moral of the story is…sometimes folks, you just have to accept what is….

Just like I have to accept Jury Duty next month 😣

Que sera sera, am I right!

3 Ways I’ll Make This Month Great:

Now on to my second favorite section in the template, planning for the good things!

This part is so important because if you nosedive into each month, head first, without a plan…you can most likely count on having some turbulence along the way.

October ended up being so shitty for me because I dropped the ball when it came to planning.

This month I wanted to do things a bit differently and ensure that I set myself up for mental success as well.

So, we are not only planning for the most critical priorities, but we are also planning to make this month as great as our budgets will allow :)

Clarity Assessment:

And last but not least, the assessment. This is definitely my favorite section in the template because it quantifies my progress and my feelings.

Throughout my self-discovery journey, I realized that one of the best things I can do for myself is to ‘SEE ME IN NUMBERS.’

I’m sure you’re thinking, “Livv, what the hell does that mean?” Well, folks, I’m happy to explain.

I’m sure you’ve heard the saying, “the numbers don’t lie.” Well, I like to take that concept and apply it to my emotions and life circumstances.

The mind can be a fickle place and it is often filled with contrary ideas, thoughts, and feelings…thus, it can be hard to make up your mind.

This happens to me a lot, and when it does occur, I need some quantifiable assistance to help me make the decision.

Even simple things like, “how did you sleep last night?”

My immediate answer is most likely the actual answer, but if I let my mind wander too much, then I start to spiral into comparing my sleep to other nights, determining whether I went into REM sleep or not, or I try to think about that one crazy part of my dream that woke me up in the middle of the night and on and on and on.

Then the next thing you know, I’m not sure how well or not well I slept.

See what I mean?

Let’s Sum This Baby Up!

All in all, we all need to make a reservation with our minds every now and then.

Not just when you’re feeling sad or angry or when your head feels like it’s about to explode.

Check-in to “Hotel Clarity” a few times a month, go down to the spa, get some peace and quiet, and check-out when you're ready.

Sidebar: That kind of sounds like a legit hotel :)

Gain some clarity this month and download your template from our Freebies Library!

And while you’re there, check out some other great printables!