In our fast-paced world, self-care isn’t just a luxury – it’s essential maintenance. This comprehensive checklist will help you prioritize your wellbeing across all dimensions of life. Remember: self-care isn’t selfish; it’s necessary for showing up as your best self.

Mental & Emotional Wellness

SAVE IT!

Mental self-care helps manage stress, process emotions, and maintain a healthy mindset.

  • Practice mindfulness (5-10 minutes daily)
  • Journal your thoughts and feelings
  • Set healthy boundaries with work and relationships
  • Disconnect from screens for at least 1 hour daily
  • Celebrate small wins and acknowledge your progress
  • Seek therapy or counseling if needed
  • Read something that inspires you
  • Learn something new weekly

“Almost everything will work again if you unplug it for a few minutes, including you.” – Anne Lamott

Physical Wellness

SAVE IT!

Your body is your temple – treat it with care and respect.

  • Move your body for at least 30 minutes daily
  • Drink water (aim for 8 glasses daily)
  • Prioritize sleep (7-9 hours nightly)
  • Eat nourishing foods that fuel your body
  • Take stretch breaks if you sit for long periods
  • Schedule regular health check-ups
  • Get outside for fresh air and sunshine
  • Take deep breaths when feeling stressed

Social Wellness

SAVE IT!

Healthy connections sustain us through life’s challenges.

  • Connect with a loved one daily
  • Schedule time with friends regularly
  • Join a community with shared interests
  • Ask for help when needed
  • Set boundaries with people who drain your energy
  • Practice gratitude for your relationships
  • Give back through volunteering or small kindnesses

Spiritual Wellness

SAVE IT!

Nurture your connection to something greater than yourself.

  • Spend time in nature
  • Practice meditation or prayer
  • Reflect on your values and purpose
  • Engage in activities that bring you joy
  • Create space for silence and stillness
  • Express gratitude daily
  • Connect with your community or tradition

Environmental Wellness

SAVE IT!

Your surroundings affect your mental state.

  • Declutter your living space
  • Create a cozy corner for relaxation
  • Bring nature inside with plants
  • Adjust lighting to create calming ambiance
  • Clean regularly to reduce stress
  • Reduce noise pollution when possible
  • Organize your workspace for productivity

Professional Wellness

SAVE IT!

Find balance in your work life.

  • Take regular breaks throughout workday
  • Set clear work/life boundaries
  • Use your vacation time
  • Learn new skills that interest you
  • Connect meaningfully with colleagues
  • Celebrate accomplishments at work
  • Create an ergonomic workspace

Making Your Self-Care Checklist Work For You

  1. Start small: Choose 1-2 items from each category to begin.
  2. Schedule it: Block time for self-care in your calendar.
  3. Track your progress: Notice how different activities affect your wellbeing.
  4. Adjust as needed: Your self-care needs will change over time.
  5. Be gentle with yourself: Consistency matters more than perfection.

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Weekly Self-Care Planning Template

Category

Monday

Tuesday

Wednesday

Thursday

Friday

Saturday

Sunday

Mental

Physical

Social

Spiritual

Environmental

Professional

Remember: Self-care isn’t selfish – it’s essential. By taking care of yourself, you’re better equipped to care for others and show up fully in all areas of your life.

What self-care practices will you commit to this week?

Share this checklist with someone who might need a reminder to prioritize their wellbeing. We’re all in this together!

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