Practical exercise
Begin the 30 day mental health check in habit
Knowledge of mental health turns into care for mental health only through repetition. For 30 days, every day, you spend five minutes at the same time answering the same four questions in the same place. By day 30 the questions feel automatic and the data tells you things about yourself you did not know. This is not a journal in the traditional sense. It is a daily diagnostic for your own walk.
Now try it
Begin the 30 day mental health check in habit
Stretch
If you ever go to a counsellor or psychiatrist, bring this 30 or 90 day log with you. Pakistani mental health professionals see hundreds of patients who have no self observation data; the patient who arrives with a written log gets diagnosed faster, treated more accurately, and recovers sooner. The logbook is one of the most useful gifts you can give your future self.
Goes into your portfolio
Your 30 day check in log (as a photographed notebook scan or digital export, fully anonymised if you wish) plus the day 30 one page summary. The artifact does not need to be public; the proof for the cohort is the existence and continuity of the log, not its contents.