Physical and mental health worksheet

What is the theory behind this Physical and mental health worksheet?

Various researches have established a positive link between physical activity and reduction in symptoms associated with depression and anxiety as well as improvement in overall mood and self esteem. This worksheet is based on behaviour modification through the goal-setting technique which will help introduce physical activity as a daily part of the client’s  life with the aim of improving mental health and alleviating distress.

How will the worksheet help?

This worksheet can help an individual develop the habit of engaging in a physical activity of their choice on a daily basis. It will help them  identify and track their goals over a period of four weeks.

They will also be required to evaluate their feelings and emotions after each week. They can choose how and when they plan to exercise. It is meant to serve both as a daily record and a motivator to reach one’s desired level of physical activity. 

How to use the worksheet?

Instruct the client to choose the type and duration of any physical activity that they can commit to for four weeks. They should aim to progressively increase the duration and/or difficulty level of their chosen physical activity. They have to make sure the goals they set are specific, achievable and realistic. 

The worksheet is to be placed where it is easily visible so that it can serve both as a daily tracker and a motivator to achieve desired goals. Instruct the client to evaluate their feelings about their progress at the end of the week, 

Physical and mental health worksheet

  • Choose a physical activity that you can easily commit to.
  • Make your weekly goals specific about the duration or difficulty level of the physical activity
  • Make your weekly goals realistic and achievable.
  • Divide your weekly goal into smaller daily goals such that they get progressively harder/challenging. 
Specific goal for the week(for e.g 20 minutes on the treadmill, 2 laps  around the park, 30-min cardio workout etc)








Did you achieve your goal? How do you feel?
Week 1

Week 2

Week 3

Week 4


Kaylani, B. (2017) The Effects of Exercise on Mental Health: A Research Review. Honors College Theses. 36

Epton, T., Currie, S &  Armitage, C. (2017). Unique Effects of Setting Goals on Behavior Change: Systematic Review and Meta-Analysis. Journal of Consulting and Clinical Psychology. 85. 1182-1198. 

You can download this worksheet here.

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