A month of more good days, together

May 1 – The 3 Ps (pleasure, peace, and pride)

Taking time to notice what brings us pleasure, peace, and pride can help us feel more grounded when the world feels out of control. Use this interactive tool to explore the activities and memories that help you feel good.

May 2 – Neutral gratitude

Searching for big positive moments can sometimes feel hard. Start small and list three ordinary things that happened today that were simply okay. For example: “The shower was hot,” “I liked my lunch,” or “Traffic wasn’t bad.”

May 3 – Writing for well-being

Journaling can help you process your experiences. Try it out today! Grab some paper or a nice new journal and use one of our prompts for more good days. Notice how you feel when you’re done.

May 4 – Be Seen in Green

Go green! Start a Be Seen in Green fundraiser to support mental health and help more people find their way to more good days.

May 5 – Self check-in

Check in on your own mental health. Take a mental health test at mhascreening.org. It’s free, anonymous, and confidential.

May 6 – Affirmations

Affirmations can improve people’s overall well-being, help them feel better about themselves, and reduce anxiety. Pick a supportive phrase and repeat it today, like “I can grow at my own pace,” or choose one from this list of affirmations.

May 7 – Identifying feelings

Pause and name what you’re feeling right now. Labeling emotions can help you respond with care. If you feel stuck, this worksheet can help you identify how you’re really feeling.

May 8 – Social media cleanse

“Comparison is the thief of joy.” – Theodore Roosevelt

Take time today to mute or unfollow one social media account that makes you feel “less than.”

May 9 – Looking for good

We all face tough times at some point. Try finding one small positive or lesson in a hard situation you’ve been through recently. This worksheet can help you look for the good, step by step.

May 10 – Mother’s Day

Mother’s Day can bring many emotions. Pause and notice what your body and mind need today, and make time to care for your whole self.

May 11 – Sleep

Try one new sleep habit tonight — set a bedtime for the rest of the week or turn off screens early. Learn more ways to support better sleep.

May 12 – Lifestyle change

Most of us know there are things we could do to be healthier or happier, but making lifestyle adjustments can feel overwhelming. Use this worksheet to help you get started in making changes for more good days.

May 13 – Eating for well-being

What you put into your body affects how you feel and function, and even small changes can have an impact. Try something simple: drink a full glass of water before you have any caffeine, or aim to eat one “whole” food item today, like a piece of fruit, raw veggies, or a handful of nuts.

May 14 – Movement matters

Move your body for 10 minutes today — walk, stretch, or dance. Even small movements can boost mood. Learn more about the benefits of movement for mental health, and why it doesn’t have to look like exercise.

May 15 – Mental Health Action Day

Today is Mental Health Action Day! Check out our latest action alerts to find out more about how you can support mental health advocacy efforts.

May 16 – Listen to your body

When stress builds up, many people experience physical symptoms without realizing they might be connected to their mental health. Learn more about the strong connection between your mind and body.

May 17 – Connection is protection

Think about a time when you’ve felt connected or like you belonged. Use this worksheet to reflect on connections that matter to you and set one small goal to support your social life.

May 18 – More good days, together

At some point during the day, ask one person, “What’s one small thing you’re looking forward to tomorrow?” Now you’re both looking for a “good day.”

May 19 – Companionship beyond people

Spend a few minutes playing or relaxing with a pet today. Animals can help ease loneliness and stress, along with other mental health benefits.

May 20 – Reach out to a friend

Busy schedules and long distances can make friendships as adults look different than when you were younger. Send a text or call a friend today just to check in. Small moments of connection can make tough days feel lighter.

May 21 – Advocacy

“Never doubt that a small group of thoughtful, committed citizens can change the world; indeed, it’s the only thing that ever has.” – Margaret Mead

Take one step to advocate for mental health today — share a resource, contact a policymaker, or join an effort near you.

May 22 – Give for a good day

Give back, feel better! Helping others reminds us that we are caring, that we aren’t alone, and that we have the power to make things better. Consider giving to MHA today.

May 23 – Finding community

Community isn’t just where you live. Look for connection through hobbies, sports, faith, or online groups with shared interests. Finding your people can help protect against loneliness.

May 24 – Finding awe

Take an “awe walk.” Slow down and notice something vast, old, or detailed in nature. Exploring connection to something outside of ourselves can calm our minds and help us find meaning.

May 25 – Is it okay to be an introvert?

Spend some quality time with yourself. Find some quiet time for reading, walking, or just being alone for a bit to help you relax and recharge.

May 26 – Hobbies

Set aside 15 minutes today to try out a new hobby or rediscover an old one. Creating art, gardening, writing, or engaging with music can support good mental health.

May 27 – Choosing the right care for you

We all can use a little help with our mental health from time to time. Use this worksheet on care options to explore which practices, treatments, or supports are the best fit for you.

May 28 – Feeling good about yourself

Choose one small thing that helps you feel more like yourself today — a piece of clothing, hairstyle, or accessory you enjoy — and wear it proudly. Even small choices can boost confidence.

May 29 – Causes you care about

Make a gift or share MHA’s mission with someone in your network before Mental Health Month ends. Your support helps MHA reach others.

May 30 – Music for your mind

Listen to one song that used to be your “anthem” and really pay attention to the lyrics. How does it make you feel now? Is it worth putting back on your playlist?

May 31 – Treat yourself

Making a point to work toward more good days for a whole month is a big achievement! Treat yourself to a Good Day Box or find another way to celebrate your efforts and keep the momentum going.