Use these to prioritize mental, emotional, and physical well-being. These tools can guide daily routines, weekly planning, and long-term self-care strategies.
Purpose: Ensure essential self-care activities are part of your daily routine.
| Activity | Completed (?/?) | Notes/Details |
|---------------------------------------------|---------------------|------------------------------------|
| Drink at least 8 glasses of water | | Use a water-tracking app or bottle. |
| Eat balanced meals with fruits and vegetables | | Include whole, unprocessed foods. |
| Take 15–30 minutes for relaxation or mindfulness | | Meditation, deep breathing, or journaling. |
| Get 7–9 hours of sleep | | Keep consistent bed and wake times. |
| Move your body (e.g., walk, yoga, exercise) | | Aim for at least 30 minutes. |
| Limit screen time and take breaks | | Follow the 20-20-20 rule for eye health. |
| Do one thing that makes you happy | | E.g., read, listen to music, or call a friend. |
| Practice gratitude | | Write down 1–3 things you’re grateful for. |
Purpose: Plan self-care activities for the week to ensure balance across mental, emotional, and physical well-being.
| Day | Physical Self-Care | Emotional Self-Care | Mental Self-Care |
|--------------------|-----------------------------|-----------------------------|-----------------------------|
| Monday | [E.g., 20-min yoga session] | [E.g., Call a friend] | [E.g., Read a new book] |
| Tuesday | | | |
| Wednesday | | | |
| Thursday | | | |
| Friday | | | |
| Saturday | | | |
| Sunday | | | |
Purpose: Set and track personal self-care goals for improved well-being.
| Goal | Why It’s Important | Steps to Achieve It | Deadline | Progress |
|--------------------------------|-----------------------------|-----------------------------------|-----------------------|------------------------|
| [E.g., Meditate daily] | [E.g., Reduce stress] | [E.g., Use a meditation app] | [Insert Date] | [E.g., 50% complete] |
| | | | | |
Purpose: Reflect on your well-being and identify areas for improvement.
| Question | Your Response |
|--------------------------------------------|--------------------------------------------|
| How am I feeling today (physically, mentally, emotionally)? | [Write your thoughts] |
| What went well this week? | [E.g., “I prioritized sleep and felt rested.”] |
| What challenges did I face this week? | [E.g., “I skipped exercise due to work stress.”] |
| What is one thing I can do better next week? | [E.g., “Schedule exercise in the morning.”] |
Purpose: Track and maintain daily and weekly self-care habits over time.
| Habit | Mon | Tue | Wed | Thu | Fri | Sat | Sun |
|--------------------------------|---------|---------|---------|---------|---------|---------|---------|
| Drink 8 glasses of water | [?/?] | [?/?] | [?/?] | [?/?] | [?/?] | [?/?] | [?/?] |
| 30 minutes of exercise | [?/?] | [?/?] | [?/?] | [?/?] | [?/?] | [?/?] | [?/?] |
| Write in a gratitude journal | [?/?] | [?/?] | [?/?] | [?/?] | [?/?] | [?/?] | [?/?] |
| Screen-free time before bed | [?/?] | [?/?] | [?/?] | [?/?] | [?/?] | [?/?] | [?/?] |
| Spend 15 minutes in nature | [?/?] | [?/?] | [?/?] | [?/?] | [?/?] | [?/?] | [?/?] |
Purpose: Start your day with a positive and energizing routine.
| Activity | Completed (?/?) | Notes |
|---------------------------------------------|---------------------|-------------------------------------|
| Wake up at a consistent time | | Aim for a time that allows enough rest. |
| Hydrate with a glass of water | | Add lemon for extra refreshment. |
| Stretch or do light movement | | E.g., yoga, walking, or stretching. |
| Eat a nutritious breakfast | | Include protein and healthy carbs. |
| Set your intentions for the day | | Identify 1–3 priorities or goals. |
| Practice gratitude | | Write down one thing you’re grateful for. |
Purpose: Identify go-to self-care activities for when you’re feeling overwhelmed.
| Need | Activity |
|---------------------------------------------|--------------------------------------------|
| If you’re feeling stressed: | [E.g., Take deep breaths, meditate, or take a walk.] |
| If you’re feeling overwhelmed at work: | [E.g., Step away for 5 minutes, stretch, or refocus with a to-do list.] |
| If you’re feeling tired or burned out: | [E.g., Take a power nap, drink water, or relax with soothing music.] |
| If you’re feeling lonely: | [E.g., Call a friend, join a support group, or spend time with family.] |
Purpose: Evaluate your self-care progress and set new goals.
| Question | Your Response |
|--------------------------------------------|--------------------------------------------|
| What self-care habits worked well this month? | [E.g., “Morning journaling helped me feel calmer.”] |
| What challenges did I face? | [E.g., “I skipped workouts when my schedule got busy.”] |
| What is one new self-care activity I’d like to try next month? | [E.g., “Join a yoga class or take evening walks.”] |
| How do I feel compared to last month? | [E.g., “Less stressed and more focused.”] |
Purpose: Track expenses for self-care activities to prioritize your well-being without overspending.
| Category | Activity | Cost | Frequency | Notes |
|-----------------------------|--------------------------|---------------|---------------|-------------------------------------|
| Fitness | [E.g., Gym membership] | [Insert Cost] | [E.g., Monthly] | |
| Wellness | [E.g., Massage session] | [Insert Cost] | [E.g., Quarterly] | |
| Mental Health | [E.g., Therapy session] | [Insert Cost] | [E.g., Weekly] | |
| Recreation | [E.g., Painting class] | [Insert Cost] | [E.g., One-time] | |
Purpose: Provide a quick list of self-care ideas to pick from when needed.
| Category | Activities |
|-----------------------------|----------------------------------------------|
| Physical Self-Care | Go for a walk, stretch, take a bubble bath. |
| Mental Self-Care | Read a book, solve a puzzle, learn a new skill. |
| Emotional Self-Care | Write in a journal, talk to a loved one, watch a comforting movie. |
| Social Self-Care | Meet a friend for coffee, join a hobby group, volunteer. |
| Spiritual Self-Care | Meditate, pray, spend time in nature. |