Life demands a lot from you.
Between your career, responsibilities at home, and your social life, stepping back and creating time for yourself can get pushed to the bottom of your to-do list. But everything is connected — you can’t thrive professionally, personally, or socially if you don’t take care of yourself.
Self-care isn’t just about getting a facial or enjoying a leisurely meal (although indulgence is nothing to shy away from). It means building routines that encourage self-love and appreciation for your mental, emotional, and physical health.
You likely have several wellness areas you’d like to improve, like building a more positive mindset or embracing a healthier lifestyle. Creating a self-care checklist can help transform big objectives into small, daily habits, ensuring sustainable steps toward a more fulfilling life.
What’s a self-care checklist?
A self-care checklist is a personalized guide for prioritizing and engaging in activities that nourish your well-being. It should consider your physical, emotional, and mental health needs, outlining specific self-care practices to help you feel better across every facet of your life.
Self-care has no set definitions. It all comes down to finding the practices that make you feel nourished, healthy, and cared for. For example, if you have a hard time disconnecting from work, your self-care checklist might look something like this:
Begin with 30-minutes of positive affirmations, mindfulness, and self-reflection in the morning
Take a one-hour lunch break to recharge during your workday
Set boundaries with a difficult team member at work
Shut off work notifications on evenings and weekends
Read one non-work related book a month
Establish a designated weeknight for spending quality time with family or loved ones
Why is self-care important?
When you don’t give yourself time to rest, recharge, and connect with your inner self, you run the risk of burnout. Even chronic, low-level stress can disrupt your ability to relax and increase your chances of serious health problems like depression, anxiety, and high blood pressure, according to the National Institute of Mental Health.
Hustle culture teaches us that we need to be productive constantly. But self-care is a form of love that promotes better health and happiness. And with consistent dedication, you can bring your Whole Self to every area of your life, whether that’s being more productive at work, thinking more creatively, or connecting more deeply in your interpersonal relationships.
How to make a self-care checklist
The first step to building a self-care checklist is defining your current needs and short- and long-term wellness goals. Here’s how to get started:
1. Identify your needs
Your wellness is the sum of many parts. Your physical health, sense of community, and self-esteem all contribute to your overall health, making it vital to find a balance across all areas of your life.
Maslow’s hierarchy of needs is a popular psychological theory that outlines the necessary conditions to feel happy and healthy. Even if you have a wellness objective in mind, taking time to self-evaluate can ensure you cover all your bases:
- Physiological needs: Sleep, water, and food are all basic requirements for survival. Yet a busy work schedule might make you forget to properly hydrate or get enough sleep each night. If you feel disconnected or unfocused, consider improving your sleep schedule, upping your physical activity, or prioritizing nutrition.
- Safety needs: Your sense of safety extends beyond your physical body — stability also stems from your financial, mental, and physical health. Think hard about what makes you feel taken care of. This might mean contributing money to your 401k, finding a job with robust health benefits, or counting on supportive work relationships.
2. Define your basic self-care checklist
Like any other self-care action plan, your checklist should create realistic expectations and milestones built around your strengths, weaknesses, and current capabilities. Slow steps rather than giant leaps will help you focus on your top objective: taking better care of yourself. Here are a few questions to ask yourself:
- Are you planning for your future health? Healthy habits contribute to long-term wellness. A balanced diet, proper sleep, and regular doctor visits are tips for aging well that will keep you feeling your best now and down the road.
- What makes you happy on a daily basis? Simple routines can have big rewards. Think about the small moments that bring joy — something like a regular phone call with a beloved family member or thirty minutes to enjoy a book can lighten your mood and keep you motivated.
- What are your emotions telling you? Feelings of joy and frustration are clues to how you should go about improving your wellness. If you feel uneasy around a coworker, you may need to improve communication and set boundaries. Likewise, if you can’t wait to meet up with your friends after work each week, this could be a sign that you need to spend more time socializing — so continue to strengthen your relationships and seek better work-life balance.
Wellness is a lifelong investment. You don’t have to improve everything at once — and trying can be counterproductive and demotivating. Prioritize your unique needs, build a plan, and start slowly. You can always check in with yourself and reorganize your checklist as you progress.
Self-care checklist examples and ideas
Now that you have the tools to reflect on your needs, here are some examples to help you build yours. Remember: your self-care checklist won’t look like anyone else’s. Feel free to mix and match items to find the right fit for you.
Daily self-care checklist
A daily self-care checklist encourages you to build intentional daily habits that bring out your best self. Here are some goals you can focus on each day:
Weekly self-care checklist
A weekly self-care checklist can help you build consistent routines and strike a productive balance across the different areas of your life. Here are some example items:
- Participate in a weekly class
- Consistently get 7–9 hours of sleep
- Reflect on personal growth and set weekly goals
- Attend therapy or counseling (if needed)
- Socialize with friends and family
- Cook a new recipe that aligns with your nutrition goals
- Focus on a personal hygiene routine
- Treat yourself to a relaxing bubble bath or massage
Monthly self-care checklist
A monthly self-care checklist is a good opportunity to advance long-term goals and practice activities that require more time, like building boundaries with a coworker or reading a book. Here are some options to consider:
- Learn a new professional skill
- Attend a professional workshop or networking event
- Review and adjust your monthly budget
- Schedule necessary medical appointments
- Take a weekend getaway with your family, friends, or partner(s)
- Start a new physical fitness routine
- Renew necessary prescriptions
- Send a thoughtful message to someone you appreciate
- Incorporate more sustainable environmental practices into your life
Self-care day checklist
Turn self-care into a special day all to yourself — or bond with a close friend. You deserve to carve out time to rest and recharge, so don’t shy away from a full day of rest and recharging. Here are a few ideas to explore on your day off:
- Sleep in or take a refreshing nap
- Enjoy a leisurely meal with your favorite foods
- Treat yourself to a massage or facial
- Enjoy a walk somewhere you’ve never been before
- Watch your favorite movie or TV show
- Attend a class that interests you
- Spend time gardening
- Declutter and reorganize your space
- Give yourself a treat or small gift as a gesture of self-love
- Conclude your day with reflection and gratitude for the day’s experiences
Mental health self-care checklist
Positive emotional health requires thoughtful daily practices and regular self-reflection. Here are a few ways to practice better daily mental health self-care habits:
- Try out an entire day of digital detox
- Seek help from a mental health professional (depending on your needs)
- Hire a coach to help you reach your goals
- Maintain a consistent sleep schedule
- Focus on positive affirmations
- Practice good nutrition and hydration habits
- Spend time in nature
Personal care checklist
Your self-care routine should include small habits that prioritize your body and mind. Here are a few ideas to add to a self-care routine checklist:
- Drink a glass of water when you wake up
- Go on regular walks
- Develop a daily skincare routine
- Engage in regular exercise you enjoy
- Create a comfortable living space
- Take social breaks to recharge your energy
- Engage with art to inspire and relax
- Actively work toward long-term dreams and aspirations
- Prioritize activities that create joy and fulfillment
Self-love checklist
Self-love means finding ways to appreciate and celebrate yourself each day — and expecting the same care to be reflected in your relationships. Here are a few ways to practice deep and productive emotional self-care:
- Start a gratitude journal
- Focus on forgiveness and letting go
- Nurture self-compassion in your daily routines
- Celebrate personal achievements and milestones
- Set boundaries and advocate for your needs
- Cultivate a supportive and loving social network
- Explore therapy or counseling to understand and love yourself more deeply
- Make conscious choices that reaffirm your values
- Volunteer and do some good in your community
- Avoid comparing yourself to others
- Revisit past achievements and proud moments
- Consistently prioritize yourself and your well-being
- Disengage from relationships that bring you down
Make a list and stick to it
Although you may have a long list of things you’d like to improve, self-care doesn’t have to be overwhelming. A self-care checklist empowers you to break down big goals into daily to-dos, creating a sense of progress and accomplishment even when you tackle the smallest item.
Start by reflecting on your current needs, strengths, and limitations — knowing where you stand is the key to prioritizing your goals and building a sustainable routine.
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