Physical, Mental, Emotional and Spiritual checklist:

Physical, Mental, Emotional and Spiritual checklist written by Heather Matranga

Feeling overwhelmed, stressed, depressed, hurting and full of brain fog and anxiety?

Ask yourself these questions:

Physical, Mental, and Emotional Checklist:

1) Did you get at least 8-10 hours of sleep last night?

2) Have you consumed half your body weight in ounces of water?

3) Have you eaten three meals of REAL food today?

Protein, unprocessed carbohydrates, fruit and vegetables?

4) Have you taken your supplements?

5) Have you gone outside today to ground yourself in nature and get at least 20 minutes of sunshine (for the necessary vitamin D)?

6) Have you exercised or walked today for at least 30 minutes?

7) Have you taken a few minutes to stretch?

8) Have you spent some time relaxing, focusing on inhaling and exhaling deeply?

9) Have you given yourself a break from your screens for several hours today?

10) Did you charge your phone across the room last night? (Don’t sleep with your phone nearby.)

11) Have you organized your living space for a clutter-free environment?

12) Did you exercise discipline this morning by making your bed?

13) Did you spend 15 minutes picking up and cleaning today?

14) Have you practiced mindfulness (taking some time to think about the good things in your life), and have you worked on managing your emotions today?

15) Are you surrounding yourself with safe people who speak life into you?

16) Have you made sure to set appropriate boundaries in all your relationships today?

17) Before going to bed, did you shower (unless you shower in the morning), change into pajamas, wash your face (for women: take your makeup off), and brush your teeth?

18) Have you opened blinds, windows, and curtains to let natural light into your living spaces?

19) When was the last time you just sat and watched a sunrise or sunset?

20) Do you need to re-evaluate your priorities?

21) Have you done something you enjoy today that promotes relaxation and rest?

22) For women: Where are you in your cycle? Could hormones be affecting your mood?

Spiritual checklist:

1) When you woke up this morning, did you say hello to God?

2) When you got dressed this morning, did you put on your spiritual clothes/armor on? (Ephesians 6:10-18 “the armor of God”)

Don’t leave your house without your armor.

3) Have you read your Bible today?

4) Have you prayed today?

5) Have you spent time worshipping God today and simply sitting in His presence?

6) Have you practiced gratitude today? (1 Thessalonians 5:18)

7) Have you renewed your mind with God’s word (Romans 12:2) and taken every thought captive that exalts itself above the knowledge of God?

(2 Corinthians 10:5)

8) Have you spent time being still before God and listening to His voice?

9) Are you doing anything that would break God’s heart?

(Ezekiel 36:26)

10) Do you need to repent for any sins? Sin separates us from God.

(Isaiah 59:2)

11) Have you spent time meditating on scripture?

(Matthew 6:34)

12) Have you done any devotionals lately or a Bible plan online?

13) Have you laughed today?

(Proverbs 17:22)

14) Have you declared your daily confessions and affirmations over yourself?

15) Have you spent a few moments thinking about the good things in your life?

(Philippians 4:8)

Armor of God Ephesians 6:10-18

“Finally, be strong in the Lord and in the strength of His might. Put on the full armor of God, so that you will be able to stand firm against the schemes of the devil. For our struggle is not against flesh and blood, but against the rulers, against the powers, against the world forces of this darkness, against the spiritual forces of wickedness in the heavenly places. Therefore, take up the full armor of God, so that you will be able to resist in the evil day, and having done everything, to stand firm. Stand firm therefore, having girded your loins with truth, and having put on the breastplate of righteousness, and having shod your feet with the preparation of the gospel of peace; in addition to all, taking up the shield of faith with which you will be able to extinguish all the flaming arrows of the evil one. And take the helmet of salvation, and the sword of the Spirit, which is the word of God. With all prayer and petition pray at all times in the Spirit, and with this in view, be on the alert with all perseverance and petition for all the saints,”

Ephesians 6:10-18

CLICK HERE FOR SCRIPTURES TO READ ON THE HARD DAYS