Plan for Good Mental Health

As we approached the new year, I saw a few jokes about how it was now time to buy the annual notebook that would change your life. Now, as the calendar turns to February, I see posts suggesting that many people have already abandoned their planners—and their goals—for the year. It’s easy to conclude that planning doesn’t work and that you might as well give up on the life you desire.

Here’s the good news: you can start working toward good mental health just as effectively in February, April, July, or even December as you can in January.

Planning as a Tool for Mental Health

At Upward, our therapists regularly help clients use a beautiful notebook, an online calendar, or a planner to create a year that focuses on living their values—and feeling calm and organized rather than scattered. Planning can be a powerful support for mental health, and we’ve found it to be an effective component of many of the therapies we provide.

We’re also thrilled to partner with Heather from Sprouted Planner. Heather shares her own story of how the Sprouted Planner was born during a very challenging time in her life, and how she has used planning to support herself through different seasons. I loved getting to talk with Heather about her planning journey and how planning can serve us in different stages of life and in different ways. You can watch our video discussion on YouTube to hear more.

When Life Doesn't Go According to Plan

Of course, many things in life don’t go according to plan. My January certainly didn’t. Like many of you, we navigated illnesses affecting multiple family members, a root canal, a plumber visit, and two school closures.

And yet, planning still helped. It allowed me to identify the most important needs for the month and stay aligned with my values and intentions for the year. Planning helps us control what can be controlled so that we can live in a way that reflects our deepest values.

I currently use the daily Sprouted Planner, and I’ve used the weekly version in the past. There are also monthly and hourly layouts available, allowing people to choose what works best for their needs.

Starting Small (and That’s Enough)

I recently saw an Instagram post that read:

“You can put anything on a to-do list. I put wake up and drink coffee on mine, and here I am—already killing it for the day.”

For many of our clients, starting small is exactly the point. If you’re dealing with heavy depression or prolonged grief, getting out of bed and taking a short walk outside may be the full plan for the day. For clients experiencing autistic burnout, planning may focus on small strategies to support regulation and allow the nervous system to recover. Planning can also help autistic individuals pace themselves appropriately.

For example: 

- Ella from Huntsville, Alabama, who loves comic books, enjoys attending Comic Con. 

- Jessica from Tuscaloosa, Alabama wanted to attend an office happy hour but struggles with crowds and social events.

Both realized they would need to intentionally schedule downtime and soothing activities afterward. Planning made participation possible—and sustainable.

The Power of the DONE! List

Depression often tells us that we haven’t accomplished anything. That’s why I’m a big fan of the DONE! list—taking a few minutes at the end of the day to write down what you did, rather than what you didn’t.

Laura from Montgomery, Alabama deeply values spending positive time with her children, but depression and anxiety left her feeling irritable and distracted. She and her therapist worked together to plan brief, present-focused daily activities with her kids. Reviewing her planner during therapy became a moment of celebration: her depression told her she “never did anything right,” but her planner told a very different—and more accurate—story.

Planning for Anxiety and Sleep

One of my favorite memories as a training supervisor comes from a CBT for Insomnia group. A participant from Birmingham, Alabama shared that he struggled to fall asleep—or return to sleep—because he worried he would forget something important the next day.

When my intern suggested using a calendar, he replied, “That doesn’t work for me. It works better to keep everything in my head.” She paused and gently asked, “Does it?”

Often, we find that avoiding a planning system isn’t actually working as well as it feels. Anxiety—and anxiety-related insomnia—frequently involve fear. Planning can help you go to bed with a calmer mind, confident that what needs to be remembered has been captured and scheduled.

Planning and ADHD

Many clients with ADHD have what they jokingly refer to as a planner graveyard—a closet full of abandoned notebooks and a lot of shame about not being able to make them work. Some give up entirely, while others keep buying new planners or apps, hoping the next one will finally be “the right one.”

Executive functioning coaching for ADHD can be immensely helpful in creating and maintaining a planning system that actually works with your brain, rather than against it.

Planning for What Matters Most

Planning doesn’t have to be limited to appointments and boring to-do lists. Ideally, it should include reflection on your values and space for what brings meaning and joy.

Alongside work-related goals, my planner includes: 

- A Decades Reading Challenge, where I read a book set in a different decade each month (January’s pick was The Beautiful Snow, set in the 1880s) 

- Training for a late-March half marathon, complete with a mapped-out schedule

Your goals might look completely different—and that’s the point. 

- Cindy and Timothy in Vestavia Hills want to visit a new place in Alabama each month. 

- Eliana in Mountain Brook plans to create a new piece of art every month.

Planning and Relationships

Relationships are another area where planning and organization can make a meaningful difference. Podcaster and author Sarah Hart-Unger refers to this as planning privilege.

· James in Nashville, Tennessee wants to take on more of the mental load at home. He’s working with his therapist to complete work tasks between 8 and 5 so he can be fully present with his family in the evenings.

· Sarah in St. Louis, Missouri appreciated the support her parents provided while she took a break from college during autistic burnout. Now feeling stronger, she’s ready to take on more responsibility for her daily routines and long-term goals, and is working with her therapist to build a system that supports her independence.

You Can Start Anytime

Whether it’s January or July, whether your plans are ambitious or incredibly small, planning can be a compassionate tool for supporting your mental health. It’s not about perfection—it’s about intention, values, and creating systems that help you live the life you want, one page at a time.