The department that lies about its own metrics. Monitor externally.
Mental health deterioration is invisible from the inside. The brain that's struggling is the same brain evaluating whether it's struggling. External signals matter more than self-report.
Canceling plans, not responding to messages, preferring isolation. Not introversion — behavioral change.
Significant changes in either direction. The body's protest signals.
Things that didn't bother you 3 months ago now provoke disproportionate reaction.
Things you used to enjoy feel flat. Not boredom. Loss of reward signal. Clinical marker.
This is not aspirational. This is the minimum viable maintenance schedule. Everything above this is upside.
| Cadence | Action |
|---|---|
| Daily | 10min outside. Sunlight on face. Movement. These are not optional. |
| Weekly | Social connection — real, not digital. One conversation with someone who knows you. |
| Monthly | Mood self-assessment. PHQ-9 if you want a number. |
| Ongoing | Therapy if accessible. Not because something is wrong. Because calibration is maintenance. |
Cadence: Monthly (therapist) or as needed
Trigger: Persistent low mood >2 weeks, suicidal ideation (immediate), functional impairment at work/relationships
Therapist for processing. Psychiatrist for medication evaluation. These are different roles. Most people need the first. Some need both. Neither is failure.
Maintaining this department doesn't just prevent failure. It compounds into measurable gains.
Pick one signal. Make it visible. Track it for 30 days. That is the entire protocol.
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