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Best Weekly Self Care Checklist {+17 Free Printables 2022 }

weekly self care checklist template

Start the Free Self-care Routine Checklist Today!

There’s no doubt about it. Stress levels have been at all-time highs, and the unknowns of our larger world haunt us if we let them.

So, if there was ever a time to take exceptional care of yourself. It’s now.

“You yourself, as much as anybody in the entire universe, deserve your love and affection.”

Buddha

Today, I’ve got an easy way to do it – with a self-care routine template!

First, What is a Self-Care Checklist?

And why does a weekly self care checklist help us so much?

self-care routine checklist printable

There are three HUGE reasons you need a self-care routine checklist!

It Keeps You Accountable

First, a weekly template helps you see the bigger picture. Often, our days vary and it’s difficult to know what gets done from one day to the next. This weekly self-care checklist is perfect because it helps you visually see how you’re doing on a large scale.

Also, the great thing about a checklist is that it’s black and white. You either did it, or you didn’t. There’s no hiding from data.

It Keeps You Consistent

It’s easier to skimp on your commitments to yourself than to other people.

But with the self care checklist pdf, if it’s Thursday and you realize you’re not following through on certain activities, you’ll change course. It gives you a clear way to stay constant.

In fact, I guarantee you’ll take better care of yourself with it than without.

It Gives You a Sense of Accomplishment

Finally, checklists are best at helping you feel like you’re making progress.

Sometimes, the benefits of self-care don’t hit us like a train right away, so it’s nice to have something to remind you that your body and mind will thank you later.

weekly self care checklist printable

Before we get to the download, let’s delve into what should go in your weekly self care actions!

What are the Four Categories of Self-care?

An easy way to think about your wellness needs is to picture the body, heart, mind, and soul. Then, keep reading to see a few bonus categories that help you feel your best too.

Physical (Body):

Any self-care activities in this category include actions that help your body feel its best.

  • getting consistent exercise
  • drinking plenty of water
  • stretching
  • vitamins or supplements
  • personal hygiene
  • going to doctor’s appointments and check ups
  • resting when you are tired and sick

See this post on small steps to be healthier in 2022 for more.

Emotional (Heart):

These actions keep your emotional wellbeing stable:

  • going on vacations and trying new experiences
  • spending quality time with loved ones
  • doing something that makes you laugh
  • learning stress management techniques
  • participating in support groups (and social interaction)
  • Having an outlet for your worries, fears, and resentments

Psychological (Mind) :

These self-care activities promote learning and growing.

routine template
  • learning something new
  • reflecting on growth
  • going on a new adventure or challenge
  • doing something creative that you wouldn’t normally do
  • working on a new habit

Spiritual (Soul):

Next, these actions connect you with your deepest self and the bigger picture of life. Examples include:

  • going to church
  • practicing yoga
  • praying
  • reflecting on life (identifying what gives your life meaning)
  • deciding what your highest morals, priorities, and values are
  • time in nature
  • participating in causes you believe in
  • spending time alone

Social Self-Care

Studies show that the happiest people in the world are that way because they have close, connected relationships. To build yours, check out these self-care activities.

  • enjoying meaningful conversations with loved ones
  • going on vacations and taking trips with friends and family
  • spending time with people who lift you up, and avoiding those who don’t
  • asking for and offering help to others
  • smiling and saying “hello” or “good morning” to strangers

Professional Self-Care

Finally, these actions for your self-care checklist with help with your overall satisfaction and happiness in the workplace.

  • improving in your craft and learning new things
  • setting work boundaries and limits to prevent burnout (work-life balance)
  • keeping your workspace uncluttered and organized (which relieves mental strain)
  • attending conferences and business development opportunities
  • doing work that you find rewarding and internally satisfying
  • building relationships with coworkers (and learning how to deal with difficult people too)

Of the six, what are you getting on a weekly or daily basis? What are you lacking?

See 100 Quick Self Care Ideas for today for more specific examples and this article HERE for more on the different self-care elements.

How do I start basic self-care?

how to make a self-care routine with your weekly checklist for self care printable pdf

Now, the list above gave you lots of ideas. Next, here’s how you create your customized self-care routine.

How to use your self-care checklist pdf plan:

1. Use the list of activities to fill in your free self care checklist. Stick to actions that you want to do often and that give the most benefit. These will go on the left side of your printable.

self-care checklist activities for your template pdf printable for mental health

2. Brainstorm when the best time to do the activities is. Then, decide how you can make following through as easy as possible.

3. Put your weekly self-care checklist in a place that you see often (your refrigerator, on top of your desk, etc.) If you want to make it re-usable, put it in a page protector or picture frame and write with a dry erase marker.

4. Check each evening whether you followed through.

By the end of the week, you’ll have a solid picture of how well you did with each action.

Check out the video for how the weekly self-care checklist works for me!

Then, keep reading for where to get your template and helpful tips for success.

Get your Weekly Self Care Checklist Template Pdf

Click here or below to grab access to your checklist.

weekly self care checklist template

6 Tips for Following Through on Your Self Care Plan

Want to get the most out of the self-care checklist routine? Consider these tips!

Plan Ahead

First, schedule the time ahead!

Get up early, make an evening hour non-negotiable, or schedule in meetings with friends weeks ahead of time. The more you find the time for self-care beforehand, the easier it will be to follow through.

Combine it With a Daily Self Care Checklist

I found the daily checklist particularly helpful when my kids were very young.

So, if you’re at a time of life where routine is hard, or you just need the extra satisfaction, check out the daily checklist in the free self-care toolkit or see the epic 59-page self-care planner for LOTS of ways to skyrocket your progress!

self care planner

Incorporate it Into Your Daily Routine

It’s much easier to be consistent with healthy habits if they are incorporated into a routine that we already do. So, be sure to sandwich your self-care between activities that you do automatically for best results.

For example: Read a chapter from a book after your shower and before your first cup of coffee.

Related Post: 15 Wellness Routines of Successful Women

Time Block it Into Your Day

personal care plan and tracker

Use the time block template below and block off a daily time to devote to your self-care. By having a consistent pre-determined time, you’re much more likely to follow through on an everyday basis.

Print the Free Time Blocking Template to Revive Your Days

Try Self Care Days

Too busy to care properly for yourself during the week?

Instead, invest in more time over the weekend to do what your body and mind need. Try a self-care day where you spend a larger chunk of time or an entire weekend recharging.

See more at: How to Do a Self Care Day or How to Create a Self Care Sunday

Commit to a Challenge

Perhaps you need a running start? Check out this 12 day holiday self care challenge that can be adapted to any time of year! Or this 30 day challenge that will have you going for a month straight.

Once the challenge is over, you’ll be on a roll!

More Free Self-Care Checklist Templates Around the Web

Now, perhaps my design isn’t what you’re looking for. Or you’d like to try something different. No worries! Here are more free self-care checklist printables for you!

HHI Daily Self-Care Checklist

First, don’t miss out on the other free printable on this site. This self-care checklist pdf has 10 habits that make for an amazing day – both for happiness and for productivity.

daily self-care checklist pdf

You can grab the daily checklist on this site here along with tons of other free self-care goodies.

Pretty Self Care Checklist

Next, this template is colorful and fun! It has lots of actions to consider if you’re looking to customize your own list too.

daily checklist

Via Snacking in Sneakers

Blue Self-Care Checklist

This daily self-care checklist gives you great habits in a simplistic blue printable.

Via Postermywall

Customizable Template Checklist

This self-care checklist has sections for gratitude, growth, and 8 different areas of self-care.

Via Learning to Be Free

Quarantine Self-Care Checklist

This particular free printable was created during quarantine. It could make for a great set of activities if you’re stuck inside.

Via Positivity is Pretty

Weekly Self Care Tracker

This template is a little bit different, but I love that it has a blank spot for a brain dump. Sometimes, we need to get those churning thoughts out of our heads.

weekly tracker

Via Unexpectedly Domestic

Self-Care Assessment

This checklist is divided by the basic categories of self-care, so you can see where to put your focus. For more help becoming aware, see this self-care assessment quiz.

Via Our Mindful Life

Free 12 Days of Christmas Self-Care Checklist

The holidays are a difficult time of year for our mental health. Battle back with the amazing Christmas self-care challenge and checklist!

self-care routine checklist

Self-Care Checklist for Nurses

This checklist was made specifically to help nurses take better care of themselves. How cool!

Via Nurse Clara

Self-Care Checklist for Busy Mums

So many of the readers here are busy moms. I love that it features simple things like “take a shower.” Because sometimes, it’s the simple things that make a big win for a mom.

Via Big Family Organized Chaos

Free Self-Care Guide (4 Pages)

This site offers an entire guide with checklist, journal prompts, and more in a 4 page free bundle. (You can find positive self-love journal prompts here too)

Via Undoubted Grace

Free New Year’s Checklist

Finally, this self-care checklist for the New Year is so cute! If you are a more visual person, this one is perfect!

Via Mommy R & R

To Consider With Weekly Self Care

“I have come to believe that caring for myself is not self-indulgent. Caring for myself is an act of survival.”

Audre Lorde

Take the above quote to heart. Take care of yourself as you would a prized possession. You wouldn’t abuse an object you cherish or someone you care about, so don’t do that to yourself.

Because you ARE worth it.

Have you used a weekly self care checklist? What did you think?

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Free Self-Care Routine Checklist Printable

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