Mental Health Tune-Ups Are Essential Skills For Life

Mental Health Tune-Ups Are Essential Skills For Life

Mental Skills for Life

I’m a tune-up specialist for your mind.

And many people are running their mental motors with some kind of faulty system. They have faulty wiring and poorly functioning pistons. And some are on the verge of blowing a head gasket!

In the interest of full disclosure, I’m not a mechanic and know nothing about fixing cars. But we all know how important it is to keep up your regular servicing. Plus, if your suspension is not working properly, then you’re in for a rough ride.

And the reason we know it’s important to stay on top of these minor maintenance issues is if you don’t, you’re likely to have a major breakdown, which will cost you more money in the long run.

What’s more…

The big breakdown often happens when we can least afford it and usually causes major disruptions to our lives.

Here’s the thing…

It’s the same with our mental health and wellbeing. We have seen clients who got back on track, stopped coming to counselling, didn’t practice their new mental skills and then a little ways down the track, they struggle with another major setback.

Then we have clients like the examples on the left of and below this page who invest in themselves and a good mental health maintenance program. These clients see the value in having the support to stay on track rather than waiting until it becomes too much.

So, why not join these proactive clients and take care of yourself now and for the future? Sign up for our maintenance program today…



John and Sarah have been together for 13 years and have 2 children. They generally attend counselling on a monthly basis. But sometimes as things come up, they attend more frequently. This allows them to nip little issues in the bud early. The issues they deal with include communication, parenting, disappointments, and addiction. One of the biggest benefits is it gives them the space to devote time to their relationship.

take action with self care strategies for health, happiness and prosperity


Erika tragically lost her husband to a heart attack. It was unexpected and left her feeling lost and alone. Following this, she felt increasingly dissatisfied in her workplace (eventually retiring), her much-loved dog also passed away, and COVID caused her to feel more isolated than ever before. Throughout the early days, Erika attended counselling on a weekly basis. And then over the years, she reduced the sessions to fit around key dates (when she felt particularly low). Through lots of pscyhoeducation and cognitive restructuring, Erika now attends counselling approximately every 6 – 8 weeks and uses the sessions more in a life-coaching context.

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Harry has been a long-standing client for over 5 years. He finds great solace in attending fortnightly or monthly sessions. After a long career in various positions in policing, he started to experience anxiety and depression symptoms. Harry comes to get guidance and have a laugh with Brad while they continuously develop his mental strength and resiliency skills. Harry also needed to breakthrough the negative symptoms, transition into a new career and redevelop relationships with his loved ones. And even with his new lease on life, Harry understands the value of regular mental health maintenance.

mental tune ups are skills for life


Glen first started seeing Brad to manage his intense anxiety and panic attacks. Through clever cognitive behavioural therapy strategies, Brad and Glen were able to overcome the main challenges. Through the sessions, Glen recognised his desire to retrain for his career, went on and studied a whole new profession at university, and has secured himself several desirable positions in large academic organisations. All the while, Glen has continued to see Brad on and off to help him get back on track and stay on track as needed.

Find your career direction and your competitive advantage while avoiding stress and burnout at work

Looking After Yourself Are Skills for Life

Why should you look after yourself? Because if you don’t, then no one else will 😉

I’ve been helping thousands of people for over 20 years achieve their potential and helping thousands of others who were just lost, depressed, struggling with relationships, or not functioning at work and just feeling down.

My passion is unblocking obstacles faced by my clients. That’s why I’ve studied the power of the mind for over 30 years and spent hundreds of thousands of dollars… so I can pass the answers on to you. I’ve also lectured on these topics and overcome personal adversity which has helped formulate my unique teaching methods.

Now I want to provide you with immediate action for your obstacles using the unique specialised program I personally developed into an 8-part series called Wellbeing Mastery. Want to know more? Chat to Monique today on 0408749015.

May you have an on track day!

Brad Everton

Registered Psychologist and International Author

P.S.  Here’s a testimonial from one of our happy participants…

“I found Wellbeing Mastery really good. When you offered it to me, I was in a spot where I was very stressed. It actually came at the right time because I was so worried about my wife who had some health issues that landed her in hospital. It really has helped me to destress and get back on track. Even my wife has noticed I’m a lot more calm and positive.

Going through the Wellbeing Mastery program been really beneficial and I’ve gotten a lot out of it. I found the worksheets great tools to use when you feel yourself going off track. The most important thing I got from the course is that I am focusing on how to take proper care of myself… because I always put my family first when it comes to that sort of thing. But this has allowed me to realise I am just as important as everyone else. It was definitely money well spent. And there are a lot of things in the Wellbeing Mastery program that are going to help me throughout my life.”


FIFO, Sunshine Coast

P.P.S.  You can check more stories from our participants here >>>  

Self Care Strategies Series for Health Happiness and Prosperity Part 2

Self Care Strategies Series for Health Happiness and Prosperity Part 2

Part 2:  Discipline Issues

In Part 2 of the Practising Self Care for Health, Happiness and Prosperity series, we will focus on the second part of why people don’t practise self-care and the importance of self-care. This article follows Part 1 of the series about taking things for granted and focuses on self-discipline. 

Another reason people don’t practise self-care is that they don’t have self-discipline around it. We practise self-discipline in many areas of our lives, and it’s a big concept (check out my self-discipline tip sheet here). But in this case, we’re talking about self-discipline in relation to self-care.

Self-Discipline Check In for Health Happiness and Prosperity

We need to regularly check in with ourselves about how good our self-discipline is. One way of doing that is by asking ourselves some relevant questions, such as:

  • How good are you at practising your self-discipline for your self-care? 
  • If you were to rank yourself for your self-discipline, what ranking would you give yourself? 
  • Would you be proud of your ranking, or would you be disappointed?

You see…

Both our physical and mental muscles need training. And we can look at self-discipline as a muscle. Is it weak or is it strong? Does your self-discipline muscle need strengthening? If it is weak and needs strengthening, what do you need to do to strengthen it? And… Is your self-discipline working for you or working against you?

There’s an easy way to answer these questions – simply base your answers on results and consequences. 

If your wellbeing is not where you want it to be, is it the consequence of not practising good self-discipline with your self-care? Whereas, if you are getting your desired results in the different areas of your wellbeing, it’s likely that your self-discipline is working for you.

Here’s something else you can try… Answer this question:

“If you could talk to your self-discipline, would it back you up?”

(Imagine talking to a good friend)

Would your self-discipline say things like:

  • We’re on solid ground
  • We’re losing touch
  • Our friendship isn’t looking good, or
  • We don’t speak anymore


If your self-discipline had a personality, what would it be?

  • Would it be an uncaring type of personality?
  • Would it be a motivational type of personality?

If it is a motivational type of personality, it would have an inspirational type of attitude. But if it’s uncaring, it would simply take the attitude of disinterest.

Keep in mind that this is about our self-discipline and our wellbeing. Therefore, it ties into our self-care. And we do need to consider if we are on track or off track with our self-care. 

It’s food for thought.

3 Simple Solutions to Achieve Self-Discipline for Your Health Happiness and Prosperity

In a moment I’m going to share a couple of solutions with you on how to achieve self-discipline for your self-care. But first, consider this…

Wouldn’t it be fantastic if we could just manifest things instantly, with a simple click of our fingers? The thing is… if we could do that, there’d be no challenge, no lessons, and hence, no growth in our lives. Without challenges, we have no goal. It might also mean we have no commitment, and if there’s no commitment, it doesn’t allow us to develop our passion. 

You see…

No lessons = no growth

No challenge = no goals

No commitment = no passion

So, back to how we can develop self-discipline for our self-care?

Self-Discipline Solution #1

The first solution I’ll suggest is in terms of strengthening your self-discipline. And to do this I encourage you to turn it into habitual behaviour. A great way is to create a list of self-care activities and schedule them into your calendar. Then you cross them off your calendar each time you complete them. This is a great way to see if you’re on track or off track. 

health happiness and prosperity solution 1 for self discipline

Self-Discipline Solution #2

The second self-discipline solution is to strengthen your self-discipline with the following concept:


The cool thing is you can read the alphabet letters backwards or forwards and it still says the same thing!

The alphabet letters stand for:

“Do What You Say You Will Do” – James M. Kouzes

In his article 5 Ways to Do Exactly What You Say You’ll Do, Paul Jarvis shares the following tips that can help to implement this concept:

  1. Only agree to things you are 100% sure you can (and want to) do
  2. Say no to anything you can’t or aren’t really interested in
  3. Schedule your commitments into your calendar and set reminders to keep you on track
  4. Take on full accountability – even if you weren’t at fault, do what it takes to make it right
  5. Be honest even if it’s hard to admit to others and yourself

And to be candid…

Becoming serious about your self-care starts with self-discipline (making a deliberate decision that it’s now or never – and it’s never too late). And the truth is it continues as your personal duty until it finally becomes your delight.

I like these words:

“If we don’t discipline ourselves, the world will do it for us.” – William Feather


Make it your duty to discipline yourself to become serious about your self-care.

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Self-Discipline Solution #3

A third solution is to find yourself an accountability partner who will hold you accountable for taking care of yourself. What you do here is find someone you trust, like and respect who has your best interests in mind. Then you share your goals with them and ask them to check in with you to keep you on track. 

This works two ways:

  1. you push yourself to do what you have set because you don’t want to let them down, and
  2. your accountability partner keeps you on track by encouraging you toward your goals

Of course, to set up these goals with your accountability partner, you first need to be clear about what you want to accomplish. And you must also know what success with your goal looks like.

self discipline solution 3 for health happiness and prosperity

Consider Our Interactive Health Happiness and Prosperity Program to Guide Your Self Care

If you’re wondering about the easiest way to put the solutions above into action, then our On Track Wellbeing Mastery program is the answer. Here’s why…

The 3 solutions above are taken care of in our program in a seamless and simple process including:

  • setting your wellbeing goals
  • developing your personal wellness plan
  • identifying your motivation for success (this is crucial otherwise you’re bound to fail)


  • the tools to commit (it’s all about behaviour and action to get the results you want)

Keep in mind the reason why self-discipline is so important is to get better outcomes and results (and that’s what we all want).

We run our wellbeing program both online and face-to-face as a full-day workshop. And we’ve received great feedback from our participants who are achieving wonderful results. You can check their stories out here >>>  

We run the online version of the workshop over four weeks (longer time frames available on request). And one of the best components of the course is that I love to hold you accountable! Over those four weeks, you’ll get exclusive access to me as part of the program. During the program, I answer your questions and guide you with the tools, tips, and strategies within the program. To see what it’s about, click here:

I trust you’ve got good value from this article along with tips and strategies for how to practise self-discipline with your self-care. But more importantly, I hope you also got a good understanding and some ideas on how to check in for whether your self-discipline is working for or against you when it comes to taking care of you.

May you have an on track day!

Brad Everton

Registered Psychologist and International Author

P.S.  If you missed Part 1 of our self care series, you can find it here:  

Self Care Strategies Series for Health, Happiness, and Prosperity

Self Care Strategies Series for Health, Happiness, and Prosperity

Part 1:  Don’t Take Your Wellbeing for Granted

This is Part 1 of our five-part self care strategies series. This first article focuses on the reasons why people don’t take self care seriously and the benefits of self care.

The Value of Self Care Strategies

One of the things I want you to keep in mind when it comes to not taking self care seriously is that we often don’t value self care.  We don’t often see the benefits associated with it. Unfortunately, sometimes we think self care is just a fad – it’s like another diet or something that’s just popular for the moment.

In many respects, we often don’t see simple self care practices as the valuable life skills they are.  But self care very much IS a life skill that can benefit us for the rest of our lives, particularly if we turn it into habitual behaviour and adopt consistent self care strategies. The thing is… this also means we need to actually prioritise taking care of you; we need to see the value in it.

Not practising self care ties into the concept of not prioritising it; we don’t see the importance of it.  We can take our wellbeing for granted and so we don’t put the time and energy into our health, happiness and prosperity that we should. Often our mindset goes along the lines of:  “If it’s not broken, why fix it?”  And we tend not to take a preventative approach.

Don’t worry if this is you, because the fact is most human beings take an all or nothing approach. So to put that into context… when things are going good with our health, wellbeing and our relationships, we will often de-emphasise it – we don’t value it, we don’t appreciate it and don’t pay it any attention

valueing self care creates health happiness and prosperity

The Consequences of Taking Self Care for Granted

For example, do we sit down with our partner and work through the things that we need to do to take our relationships to the next level? Or do we tend to take it for granted when things are going great and when it all stops, we try to kickstart it again. And the question we need to ask ourselves is:

“What happens when we continue taking things for granted?”

What happens when the relationship has soured or deteriorated?  What happens when our health has declined? Well, what happens is we usually go into ‘fix-it’ mode or damage control.  But we need to avoid getting to this point in the first place. Instead, we should be focusing on maintaining the good.

It doesn’t matter what it is…

“If we take things for granted, we may get away with it over the short term; however, over the long term, it will catch up with us.”

It will often end in negative outcomes and results and negative emotions such as disappointment, frustration, anger, despair, and powerlessness. And that’s not what we’re looking for. Instead, we need to look for better outcomes and results.

The key lesson here is to never take self care for granted.

ask these questions to improve your self care

 Self Care is Bigger Than Most People Realise

Most people don’t realise there are many aspects to self care.  Which is where we like to educate you on the different areas and how to improve each one.  For instance, in our On Track Wellbeing Mastery Program we break down self care into 6 key areas:

  1. Mental self care

    Training our mind to think in the right way (our goal is optimal mental health)

  2. Emotional self care

    Regulating and managing your emotions (how you feel matters and we want to become masters of our emotional wellbeing)

  3. Physical self care

    Create mental cues to get active and increase your motivation (moving your body is essential for health and quality of life benefits)

  4. Relationship with oneself

    How to nurture the most important relationship of them all (understand how to have a happier relationship with yourself)

  5. Self care in your relationships

    Both your personal and professional relationships are important (after all… life satisfaction is measured by quality relationships) (Kaufman, Rodriguez, Walsh, Shafranske, & Harrell, 2022)

  6. Self care in your career

    Strategies to make your work life even better (find the value in what you do)

We help you build your own personal self care plan, find out what does self care mean, provide you with self care suggestions, and share ways for how to improve self care. We share with you the psychological tools to stay on track in every one of these areas.  We also share how to get back on track when you get off track in each of these areas.  But the best part of this workshop is you will have a personalized and completed self care plan in every one of these areas (and the tools to put it into action).


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Take Action to Ensure You Are Practising Self Care and Valuing Yourself

So, I want you to check in with yourself and ask yourself honestly:

“Do I take my wellbeing for granted?”

And if so, then ask yourself:

“What are the small things that I can do today to take care of myself so that I don’t take my self care for granted?”

Here’s the thing… self awareness is that starting point. Now that I know I’m taking myself and my self care for granted, what am I going to do to fix it? What am I going to do to put things in place so I practice self care and keep valuing myself?  Because, remember, we know that if we take it for granted, it will catch up with us and end in negative outcomes and emotions.

So if you are guilty of taking your self care for granted, or even if you are practising good self care, what can you put in place to take it to the next level? And if you’re a parent or role model, how can you lead by example? How can you share this with your kids or those you mentor and encourage them not to take their self care for granted? And in leading by example by practising self care and promoting self care, you are gifting others the opportunity to dramatically transform their lives.

So that’s the question we unpacked for today – why people don’t practise self care consistently? Because they take some of the important core areas of their lives for granted.


health, happiness and prosperity self care strategies

Self Care Strategies Will Reduce Your Chances of Becoming an Ill-Being

Fact is…

Your wellbeing is no longer a luxury, but a necessity.  And if taken for granted, it could lead to the condition of becoming an ill-being; low or no wellbeing leads to higher and more ill-being.

The definition of ill-being according to Merriam-Webster Dictionary (Merriam-Webster, n.d.) is:

“A condition of being deficient in health, happiness, or prosperity.”

As you can see, it’s way more than just health, which is why our On Track Wellbeing Mastery Program is so unique and covers way more than any other wellbeing program.

If you enjoyed these self care tips be sure to read Practising Self Care for Health, Happiness and Prosperity – Part 2 where we talk about the importance of self discipline for self care.

This is Brad Everton, psychologist and international author… thanks for engaging and may you have an on track day!

P.S. “Wellbeing is not a goal.  Wellbeing is a responsibility for success.  As a matter of fact:  Better Wellbeing = Personal and Professional Success.”

For more information about our On Track Wellbeing Mastery Program, go to

take action with self care strategies for health, happiness and prosperity


Kaufman, V., Rodriguez, A., Walsh, L. C., Shafranske, E., & Harrell, S. P. (2022, March 5). Unique Ways in Which the Quality of Friendships Matter. Journal of Happiness Studies, 18. Retrieved from file:///C:/Users/bradl/AppData/Local/Microsoft/Windows/INetCache/Content.Outlook/E97OZ770/quality%20of%20friendships%20matter%20for%20life%20satisfaction.pdf

Merriam-Webster. (n.d.). Ill-being. Retrieved August 23, 2022, from Dictionary: