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)
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)
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)
Counseling/therapy
Mental relaxation (taking technology breaks)
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)
Save your favorite resources and access a custom Roadmap.
Get Started
