How To Make A Self Care Checklist That Works For You

Life doesn’t go on smoothly. Your emotional health becomes disturbed when you face difficult challenges in life. This is especially true when you already have a different type of health issue. It’s often easier to navigate stressors in productive and healthy ways when you feel emotionally and physically well. People name it self care as it promotes body and mind wellness, which is very important for health. Despite what the internet tells you, no one size fits self care checklist for all.

So how do you know what is best for you? Self care is uniquely working to meet those needs which are currently going unmet. Your specific habits, conditions, and time considerations are reflected with a substantial self care checklist. You’ll find this investment entirely worth it in the long run as it might take a little effort to develop.

woman eating healthy as part of her self care checklist

Questions you need to ask yourself:

Use these questions relevant to your needs and help keep your plan workable as you get into self care checklist specifics.

Do finances factor in it?

Let’s suppose to exercise more you join an expensive gym. Instead of getting recharged from the excessive activities, you might feel stressed due to the gym’s cost which you are paying. Hence, it is necessary to spend money on the things that work for you.

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Trying to cook is a better option than getting takeout on a work night. But if you can afford it and it allows you to spend more time with your family, then it can be worth it. Keep in mind that It doesn’t affect what you purchase; the cost shouldn’t increase your stress.

Do I see myself using this approach?

If you don’t put your self care plan into action, it won’t benefit you. Maybe you want to start gardening after reading the benefits of gardening, but you don’t like grubs, dirt, and worms. As an alternative, you can use an indoor garden of easy-care plants or succulents.

Do I have time?

Best practice means regular practice when it comes to self care and boost wellness. It is not only needed when you feel stressed, but it should happen all time. You can reach a high level of self care by regularly tending to needs. Try to make goals that you can manage alongside your responsibilities and work.

Am I trying to do too much?

For self care, you can burn yourself out. If you overload your schedule with activities to boost wellness, you can’t. Your stress can be increased with too many commitments since this leaves you without time to process your thoughts.

What’s worked in the past?

Go back to your late adolescence or childhood and think of a time when you feel relatively positive and happy about life. Perhaps it was the sense of playfulness or absence of responsibilities that you can’t access now. As you identify actions and critical moments that helped you find peace, explore ways to include them into your current life phase.

Start with your physical needs for your self care checklist:

You can help keep your body function well by taking care of physical self care plan needs. Identify the needs you have when considering physical self care. Emphasize all the changes you want to make in your self care plan.


Good self care can involve getting any concerns checked out promptly and setting aside your dread of the doctor’s office. When you’re uninsured, you may not see the point of an annual checkup if you generally feel fine and haven’t noticed any problem.

You can catch health concerns early by regular visits with a health provider before they become serious. Issues can affect your appetite and sleep because they start small and quickly get worse.


7-9 hours of sleep is ideal. Regularly if you do not get quality sleep, your concentration, mood, and health will be affected. It’s essential to enhance sleep quality and get the right amount of sleep as it is common not to get enough sleep.


It is ideal for getting 150 minutes of exercise daily for adults. When you don’t like doing exercise, you’ll feel it as an unpleasant chore. If you want to practice, then it feels recreational and fun for you. Hence it is better to choose those exercises which you feel pleasant. It’s better to investigate in roller skates if you hate running.


The type of food you eat is not only involved in nutrition. Try to choose food that nourishes you and is considered a balanced diet that provides you full nutrition and helps protect your health.

Physical Intimacy:

People often consider sex as intimacy. But it plays a vital role in your wellness. Touch starvation can have health consequences because touch is a basic human need. To the full your touch needs, here are some strategies:

  • Hugging yourself or hugging a loved one
  • Getting a massage
  • Volunteering to pet sit or get a pet
  • Finding a cuddle buddy


This guide is not exhaustive as self care needs vary from person to person. You’ll probably discover some other important considerations along the way as you evaluate your personal needs.

There are chances that you are already meeting your needs by taking practical steps. Note what you’re doing when you feel at your best. For self care, you need to know what’s best for you.



What are some examples of self care?

  • Aim for a healthy diet
  • Develop a regular sleep routine
  • Go for a walk at lunchtime.
  • Take lunch breaks
  • Use your sick leaves.
  • Go for a walk after work.
  • Get some exercise after/before work regularly.

How do I write a self care plan?

  1. Determine your stress level
  2. Learn about the importance of self care
  3. Identify how you typically cope with stress.
  4. Identify your stressors
  5. Commit to self care
  6. Create your self care plan
  7. Evaluate your self care plan

What are the areas addressed by the self care plan?

It delineates and proposes six life domains:

  • Professional
  • Physical
  • Emotional
  • Relational
  • Spiritual
  • Psychological

All these domains require attention in each person’s self care practice.