Manhattan Beach

31 Things to Consider in the Last 31 Days of 2021

Written by: Neuro Wellness Spa

December is for us, as it is for nature, a time for internal work: meditation, containment, concentration & the storing of energy. Consider these 31 activities to foster rest and gather of strength for the year ahead, but don’t forget to personalize! The activities below are simply a starting point for your month of internal work and mental wellness. It's important to listen to your body and meet yourself where you are. For some, that might mean trying everything on the list. For others, try picking one or two items to focus on. Practice self-compassion and do your best. 

  1. Take a day for yourself & practice self-care
  2. Start a mindfulness practice
  3. Reread your favorite novel
  4. Spend a day to deep clean & declutter one area of your home
  5. Call someone you haven’t connected with as much in the past year to let them know you’re thinking of them
  6. Set some goals for the upcoming year
  7. Plan your budget for the new year
  8. Commit to staying hydrated
  9. Try a new workout
  10. Get your health in order by booking a doctor’s appointment, therapy session or by even taking some daily vitamins
  11. Start a new year’s resolution or work on new habits you want to build early to help take off some of the “new year’s pressure”
  12. Spend a day outdoors
  13. Try something a new food, activity or hobby
  14. Check your PTO & take a break from work
  15. Put something fun on the calendar
  16. Spend a whole day without your phone
  17. Sort through your emails
  18. Take a day to get caught up with your to-do list
  19. Do one thing you have been putting off
  20. Finish something you’ve left undone
  21. Cook a meal for a friend or family member
  22. Volunteer
  23. Make a gratitude list
  24. Send out “Thank You” cards
  25. Donate something to those in need
  26. Let go of any resentment
  27. Let go of self-criticism
  28. Read through and reflect on this year’s journal & start a new journal
  29. Make a plan for one thing didn’t get to do this year
  30. Reflect on this past year
  31. Celebrate your wins & accomplishments from this year


It can be easy to overlook the small things that have a big impact on your wellbeing. In addition to the 31 activities above, it can be helpful to hone in on the following strategies for mental wellness as you approach the new year.

Start Your Day with Water

Hydrating your body improves your physical and mental health in many ways. Multiple studies have found a link between water consumption and lower risk of anxiety and depression, likely by preventing dehydration's effects on the body and brain. Aim to drink half of your body weight in ounces each day, spread throughout the day. If you have a hard time drinking enough water, try an app like Waterlogged or Daily Water that sends you reminders to drink throughout the day.

Get Outdoors

Spending time outdoors has been linked to both cognitive benefits and improvements in mood, mental health and emotional wellbeing. Just a few moments in nature can lower stress, improve attention, promote self-control and increase attention span. Recent research has even suggested that nature might make us nicer—to other people as well as to the planet.

Eat Mindfully

Positive attitudes about eating and mindful food choices support your brain, body and soul and have the power to prevent or reverse many diseases, from dementia & depression to cardiovascular disease & cancer. Listen to what your body and mind need. Aim for color variety in the plant foods you choose. Strive to cook or prepare your meals whenever possible. And remember, little changes in the foods, drinks and ingredients you choose can have big health benefits.

Aim for 7.5 Hours of Sleep

High quality sleep improves both physical and mental health including the ability to exercise, eat well, handle stress, pay attention, build new memories, deal with tough emotions and interact with others. You can help your body have a more restorative night by creating the perfect atmosphere for sleep— soft, ambient lighting, low temperatures, minimizing noise, setting a screen 'curfew', and creating a calming bedtime ritual like listening to a calming playlist or podcast can help you sleep better.

Journal for Wellness

One strategy for developing healthy habits within each dimension of wellness is to record your thoughts, feelings, and experiences in a journal. Try journaling to track your progress. Write down your goals for each dimension of wellness. Track the strategies you try, monitor your progress and reflect on how new healthy habits make you feel.

Written by Neuro Wellness Spa

Neuro Wellness Spa is on a mission to improve lives using the most innovative, established treatments— and to make it exceedingly easy to access exemplary mental health care.

Founded in 2009, we are proud to be Southern California’s first private practice treatment center offering Transcranial Magnetic Stimulation (TMS) therapy, an FDA-cleared, non-invasive therapy for the treatment of Major Depressive Disorder and other mental health conditions. Since opening our doors, we have provided over 40,000 TMS treatments and maintained a remission rate high above the national average.

We believe in personal, high-quality mental health care for all. Our world-class care team is devoted to helping you achieve your breakthrough today.


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