How to make a self-care checklist (and 7 examples)

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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 e very 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:

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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:

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.

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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:

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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:

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:

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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:

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:

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:

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:

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.

Understand Yourself Better:

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Understand Yourself Better:

Big 5 Personality Test

Learn how to leverage your natural strengths to determine your next steps and meet your goals faster. Take quiz