30 Day Self Care Challenge Worksheet
This 30 Day Self Care Plan can be started any time of the year!
Why Do We Need Self Care?
Life moves at such a rapid pace these days. Being busy is worn as a badge of honor. It sometimes seems like no one wants to admit that have a moment to spare to relax. Taking time to crash on the couch with a good book…how often do any of us really do that?
Sometimes, when we think of self-care, our mind goes to fun and indulgent ideas like a spa day, vacation or a shopping trip. But, while all of those things are really nice, we need to make sure we are covering the basics of caring for ourselves.
Self care daily habits like drink enough water, spending a time putting the phone away, talking to a family member of friend are just some of the essentials we need in order to thrive. Most self care ideas do not cost any money!
By taking care of ourselves, we are able to:
- Sleep Better
- Stay Healthy
- Maintain Healthy Relationships with Ourself and Others
- Have a Positive Outlook
- Improve Mental Health
Daily Self Care Checklist
For the next 30 days, I am challenging you to join me in a Self Care Challenge! You can decide what you want your self care goals to be! I suggest focusing on some simple (but meaningful) healthy goals.
These are my personal goals for a self care routine. Your self care list will probably look different from mine…and that is okay!
Daily Yoga Practice
I started a daily yoga routine while on vacation last week. I have always found yoga to be a great stress relieving activity yet I do not make the time for it very often. Perhaps I had more time on vacation (nice to not have to keep a house clean all week..among a lot of other things!) to spend time doing yoga. But I am planning to incorporate 15-20 minutes of yoga into my morning routine. Sometimes I follow a YouTube video and other times I just “go with the flow” 🙂
Drink 2 Glasses of Water Before Morning Coffee
Write in Gratitude Journal
10,000 Steps Per Day
Stick to a Meal Plan
When in doubt, plan it out:) There will be a lot of busy evenings this month with sports and other activities. So, I want to be sure to stick to a weekly meal plan. We eat better and save a lot of money when we eat at home. I’ll be following our weekly dinner themes to stay on track.
Schedule Two Date Nights
It is easy to let date nights slide when you are running the kids around all week. I want to get two date nights set on the calendar.
What are Some Self Care Activities that I can Practice Daily?
- 30 Minutes of Exercise
- Daily Meditation
- Write in Gratitude Journal
- Alone time
- Evening Bath
- Adequate Sleep
- Proper Nutrition
- Drink 1/2 your body weight of water in ounces per day
- Spending Quality Time with Friend or Family Member
- Time to Work on Hobby
- Time to Pursue Goal or Passion
- Scheduling Routine Medical Appointments for Yourself (Dentist, Eye Doctor, Primary Care, Skin Checks)
Self Care Worksheet Free Printable PDF
Great ideas! It is the craziest month for us too! 🙂
What a wonderful idea, Jaclyn! May is truly a crazy month and it’s important to take care of ourselves so we can better care for our family. Love this!
I was actually thinking about getting a gratitude journal. I suffer from depression and get down in the dumps a lot but I have so many things to be thankful for. My daughter is 9 and she sure is a blessing!
The 10000 step challenge is a great one here too! I work from home as a blogger and I love unplugging and taking my dog for very brisk walks. I wear a FitBit ALL THE TIME and 10,000 steps is my daily goal.
Such great ideas for this busy month of craziness! My goal is basically not to stress out!
Going on some extra long walks to get my 10,000 steps a day has def helped me a lot!
This is so cute and super helpful. I have been trying to be more intentional about my self-care and this would be a great help.
This is an awesome idea! I really like your planner because if you leave it to happen whenever it won’t happen. Even as a mom of adult kids it seems there still isn’t time!
What a fabulous idea!!! I need to keep working on my self care! I always put myself last!
Great tips and these are practical enough to implement! The weekly meal planning is so hard for me but in the end so helpful