Identify what works for your mental wellbeing
Reflect on why those actions work for you
Plan to do them regularly to strengthen your mental wellbeing
Ready to set your PACE?
Take action across these four areas to strengthen your mental wellbeing.
Pause
In a world that can feel overwhelming, sometimes taking moments to pause is essential. Take the time you need to rest and reflect. To practice self-care. To engage in positive self-talk.
Act
Taking action is about doing the things that help you feel good and thrive. This might come from caring for your body or taking positive steps towards a goal. These actions could be small, big, or somewhere in the middle.
Connect
Having a sense of connection can help you feel safe, grounded and valued. Think about how you invest in your relationship with others or with your community. With nature or spirituality. Or with something else.
Enjoy
Think about the things that you know help spark joy in your day, whether big or small. Embrace them by making time for them. Or try something new.
Cheatsheet
These suggestions are backed by research, and a good place to get inspiration to add to the things that work for you.
Pause
- Reflect on my week
- Meditate
- Check my thinking is helpful
- Challenge unhelpful thoughts
- Have a shower or bath
- Journal
- Say no to something
- Stretch
- Practice self-compassion
- Speak to myself positively
- Make space for unpleasant feelings
- Have a rest day
Act
- Eat a healthy meal
- Drink enough water
- Celebrate an achievement
- Clean my space
- Do some yoga
- Wake at the same time each day
- Dance at home
- Go to sleep early
- Cook a meal from scratch
- Go for a walk
- Complete a small task
- Take a break from alcohol
Connect
- Go on a nature walk
- Volunteer
- Spend time with pets
- Do a kind act for someone
- Join a community group
- Do some gardening
- Call family or a friend
- Practice spirituality
- Spend time with friends
- Say hello to a neighbour
- Spend time with people who share my culture
- Connect to country
Enjoy
- Play word games
- Watch a favourite show
- Learn a new skill
- Read a good book
- Watch a feel good movie
- Watch sports
- Do a puzzle
- Visit a gallery or museum
- Learn a new hobby
- Make a playlist
- Learn about land and country
- Join a class or course
Here’s a list of prompts that can help jog your memory and ignite the spark of motivation. Simply think about something you’ve listed that works for you, then complete one of these phrases:
Positive memories of taking this action
- Remember when…
- Remember how it sounds…
- Remember how it feels…
- Remember how it smells…
How it impacts your actions
- It is good for me because…
- It makes me…
- It feels good because…
- It helps me to…
What personal effect it has
- I am at my best when…
- I get excited when…
- I do this and it will…
- I love it when…
When planning your actions, it’s useful to think about realistic patterns or routines that will work for you.
Try not to stress about definitive goals like ‘every day’ or being hard on yourself when you fall short.
In the end the most important part is making a commitment to your mental wellbeing.
PACE Plan
Coming soon in 2026.
