A Simple Tool for Self-Care: The Healthy Mind Platter

BY MATTHEW SHIMA, LMFT (he/him/his)

When I read about practicing self-care, I think to myself, “Yah, taking care of my mental health sounds like a good idea…ok, now what?” I can’t go to therapy every day, nor would it be a balanced approach anyway. So how do I take care of my mental health in a proactive and balanced way?

I found that The Healthy Mind Platter is a great tool to check in on self-care practices. Dr. Daniel Siegel and David Rock developed The Healthy Mind Platter to highlight 7 keys areas that promote connectivity and integration in the brain and relationships*. The idea is that if we make sure to have a regular balanced diet of these “mental nutrients”, we will be able to have a balanced and healthy mind. To make it easy to track mental health habits, I put together a very simple habit tracker using the 7 mental nutrients from The Healthy Mind Platter. The way to use this tool is to track when you’re nourishing those areas of life and when you’re not. This information can help guide you to the areas that need more attention.

The Mental Nutrients of The Healthy Mind Platter:

Physical Time - Moving your body in an active way, (aerobically if possible)

Connecting Time - Connecting with people and nature (in person if possible)

Time In - Reflecting and becoming aware of thoughts, feelings, and sensations in the present moment

Play Time - Playfully engaging in new, creative, and spontaneous activities

Focus Time - Focusing on goal-oriented tasks such as work or study

Down Time - Relaxing and doing nothing in particular, letting your mind wander

Sleep Time - Resting and recharging to allow the brain to recover and integrate experiences from the day

How To Use A Habit Tracker

A habit tracker is a simple way to record data about any habit you are working on. For each day of the month on the left, mark the corresponding block for each mental nutrient you spend time on that day. Remember, you don’t have to worry about giving time to each area every day. Instead, see about keeping an overall balance. Have fun with it! This is your life and your mental health!

Download Habit Tracker HERE.

More information on The Healthy Mind Platter can be found at: https://www.drdansiegel.com/resources/healthy_mind_platter/

*If interested in how relationships play into brain science and mental health, please look into the field of Interpersonal Neurobiology.