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Self-Care Checklist: Identifying Needs

Self-Care Checklist: Identifying Needs

Published: Apr. 8, 2021Updated: Jan. 20, 2023

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Identify the areas where you aren’t getting your needs met with a check mark. Note that self-care needs are unique to each person, and this checklist is not exhaustive. Feel free to add other areas that are important to you. (Inspired by “How to Make a Self-Care Checklist That Actually Works for You” by Crystal Raypole)

Physical Needs

Sleep (7 to 9 hours each night)

Healthcare (annual checkups, including dental work)

Nutrition (eating a balanced and nutritious diet, eating mindfully, and staying hydrated)

Physical activity (30 minutes per day, five days per week)

Mental Needs

Stress reduction

Time for things you want to do (setting boundaries and making time for activities you enjoy)

Cognitive abilities (learning something new, reading, doing crossword puzzles or other games that involve the brain)


Mental relaxation (taking technology breaks)

Emotional Needs

Emotional awareness (meditation, journaling, sitting with your feelings)

Companionship (interacting with others in meaningful ways)

Affection (emotional support through friends, family, and/or pets)

Personal time (private relaxation time, time for hobbies)



Physical Needs

Mental Needs

Emotional Needs

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