Each chapter of Rainbows includes simple tools to help your mood or just entertain.
R / E / C / I / P / E / S _ < click+download > It/s time to unplug:) Those screens aren/t good for us so instead let/s bake something good_ I asked friends to share sweet family recipes/ handwritten treasures that turn analog into antidote_
G / O / O / D _ J / O / B _ < click+download > Stock up on gold stars from the stationery aisle and use this chart to remember < and reward yourself > for taking your vitamins_ Add an inspiring image at the top/ visual treats like a favorite work of art/ vintage illustrations/ inspiring quotes/ etc_ Or/ do what I did and choose someone sexy_ Whatever you choose/ make it omgg yess hott motivating cuz it will work better this way_
S / E / C / R / E / T _ F / I / L / E / S _ < click+download > Actually these files will seem the opposite of /secret/ as you/ll share them with a few special people_ What makes the files /secret/ is they will reveal magic mental health healing powers that were secret and unknown/ even to you_ Until now_
T / I / M / E _ M / A / C / H / I / N / E _ < click+download > It wasn/t easy to develop the super secret rainbow technology responsible for this ground–breaking portable device – the haters said it couldn/t be done! – but I just kept my focus_ I/m gonna do whatever it takes to get you headed towards the true future you deserve_ Sometimes all you need is a little plan and a little help_ Uh_ Ok_ Truth serum time_ The time machine still has some glitches but it *will* work/ I swear!
D / R / A / W _ S / O / M / E / T / H / I / N / G _ < click+download > Have you ever kept a diary on a 7–sided polygon before? Didn't think so. Let's do this! Trim this odd–shaped form and hang with a pin or magnet in the center_ With each passing day of the week add a quick drawing of something that happens, big or small. Don't try and make the thing perfect >> the wonkier, the better. Add a line of text below each image if you desire and try filling the inner lines of the heptagon with text as well_ Your week is pretty much my fave new graphic novel_
F / O / O / D _ D / I / A / R / Y < click+download > Not a calorie counter – not interested in that – but instead let's slow down the day and see what it tastes like. How colorful is the food you eat? Does it offer energy? Comfort? When did you last try something new? Stay curious about the day–to–day and you'll learn a lot about what makes you happy.
S / L / E / E / P _ D / I / A / R / Y _ < click+download > Without a doubt, lack of sleep – as well as too much sleep – has negative effects on your mood. Good sleep hygiene is considered as important as working with a therapist – even medication – to improve your mental health. Aim for consistent sleep/wake times as well as a duration goal of around 7–8 hours of rest. These sleep diary cards will help you consciously prioritize your schedule towards improved consistency and quality of Zz. < gnight >
A / T _ T / H / E _ M / O / V / I / E / S _ < click+download > I find movies especially helpful when I'm depressed. There's just something about them, a magic combination of being in a room full of people, the unique quality of dark and light plus the classic plot construct of conflict to resolution. Even though I hate blockbusters, for example, when I'm down I can't help but be motivated by characters who just won't quit. I study close, try to learn something from them. Up the stakes of this game and become a movie critic using the tools to the left. You'll learn even more the closer you look. And also it's fun.
S / P / E / L / L _ I / T _ O / U / T _ < click+download > You can use these micro letters to throw a pity party or – maybe a little more fun? – trim and assemble /em into a simple word or phrase that can keep you motivated_ Spell check something meaningful
to you/ then hang a tiny banner in a visible spot like a mirror/ a doorknob/ a lamp as a reminder of your superpowers_
W / E / E / K _ O / F _ G / R / A / T / I / T / U / D / E _ < click+download > Print this out and place it beside your bed_ In the evening before sleep take a breath and look calmly at the day that has passed_ Write down five things / people / places / moments /etc that you are grateful for_ It/s hard to feel gratitude when you are down but that/s exactly why you/ll try_ Even when things look impossible there is someone or something that can help you through_ Look for it_
M / O / O / D _ M / A / N / A / G / E / R _ < click+download > Use this simple score card to examine your daily < even hourly > emotional state_ The numeric range has your highest ideal of life–changing happy at level 1 while the worst feeling of upset/pain ever experienced is at 20. Consider your math honestly and carefully. Yes, mood is nuanced, difficult to quantify with a mere number of stars, and it/s often hard to know if things are improving. A study like this gathers measurable data.
E / X / P / E / N / S / E _ L / O / G _ < click+download > Just for fun / no stress / see how tiny changes in your daily spending can result in big $$_ Your mood is just the same_ Begin with small efforts and they/ll add up_ Also/ my secret message to you here is wayyy too obvious/ right?