Self Care Planner
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Self Care
Planner
DATE : M T W T F S S
TODAY’S PLAN TODAY’S FOCUS
8
am
10
11
12 SELF-CARE CHECKLIST
1
5
pm
6 REMINDERS
10
ONE LINE LOVE LETTER TO MYSELF
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Self Care
intention
PHYSICAL PlannerEMOTIONAL
SOCIAL SPIRITUAL
QUOTE OF THE DAY
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Self Care
ideas
1. Take a warm bath. 16. Connect with loved ones.
2. Meditate or breathe deeply. 17. Use essential oils.
3. Walk in nature. 18. Unplug from screens.
4. Read a book. 19. Bike or hike.
5. Write in a journal. 20. Set new goals.
6. Try a new hobby. 21. Get a manicure.
7. Enjoy your favorite snack. 22. Be creative.
8. Do yoga or stretch. 23. Use affirmations.
9. Listen to calming music. 24. Volunteer.
10. DIY spa day. 25. Explore your city.
11. Get a massage. 26. Join a class.
12. Declutter your space. 27. Cook a meal.
13. Watch a movie. 28. Listen to podcasts.
14. Take a nap. 29. Rest your eyes.
15. Practice mindfulness. 30. Celebrate success.
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Self Care
Check-in
DATE :
How am I feeling today?
Did I get enough sleep?
Did I eat healthy today?
Have I moved my body today?
Have I connected with someone I love?
What have I done today that brought me joy?
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mental health
Check-in
DATE : M T W T F S S
I WOKE UP FEELING : I AM GOING TO BED FEELING :
WELLNESS GOALS OF THE DAY MORNING MINDFULNESS
AFTERNOON MINDFULNESS
TODAY I AM GRATEFUL FOIR
EVENING MINDFULNESS
QUOTE OF THE DAY
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stress tracker
DATE :
STRESS FACTOR STRESSFUL THOUGHTS
DATE :
STRESS FACTOR STRESSFUL THOUGHTS
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Confidence Goals
TARGET DATE :
WHAT I WANT TO ACHIEVE?
CHALLENGES/OBSTACLES
WHAT INEED TO DO ?
RESULT
LESSON LEARNED
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Mood Tracker
WEEK OF :
TIME OF THE DAY M T W T F S S
Early Morning
Morning
Afternoon
Evening
Night
LEGEND MOOD PATTERN
NOTES
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Triggers
DATE : M T W T F S S TIME :
TIMES OF TRIGGERS/FREQUENCY WHAT WAS MY TRIGGER
EMOTIONS FELT WHAT DID IT TRIGGER
INTENSITY
1 2 3 4 5 6 7 8 9 10
THOUGHTS HOW DID I COPE
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Anxiety log
DATE :
ANXIETY PROVOKING THOUGHTS
WORST OUTCOME LIKELY OUTCOME
BEST OUTCOME
TO COUNTER YOUR ANXIOUS THOUGHTS..............
Take deep breaths
Relax your muscles
Talk to someone
Walk for 10 minutes
Let it pass, you can not control everything
Practice Yoga
Meditate
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Affirmations
DATE :
DATE :
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Positive thoughts
DATE :
WHAT GOOD THINGS HAPPENED TODAY?
WHEN DID I FEEL THE HAPPIEST?
THINGS THAT MADE ME SMILE ARE...
5 THINGS I AM GRATEFUL FOR TODAY THINGS I WANT TO ACHIEVE TOMORROW
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Procrastination
WEEK OF:
THINGS I ‘VE BEEN PUTTING OF WHY DONE
WEEK OF:
THINGS I ‘VE BEEN PUTTING OF WHY DONE
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Focus plan
DATE :
TASKS TO ACCOMPLISH
BREAKDOWN OF TASKS TIME
SCHEDULE OF EACH TASK NOTES/REMINDERS
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New Habits
MONTH :
HABITS TO TRY THIS MONTH
PHYSICAL EMOTIONAL
SOCIAL SPIRITUALITY
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Meditation Tracker
WEEK OF:
DATE TIME MEDITATION DOSAGE
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Workout plan
GOAL : WEEK OF:
MORNING AFTERNOON EVENING
MONDAY
TUESDAY
WEDNESDAY
THURSDAY
FRIDAY
SATURDAY
SUNDAY
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meal plan
WEEK OF:
Breakfast Lunch Dinner
MONDAY
TUESDAY
WEDNESDAY
THURSDAY
FRIDAY
SATURDAY
SUNDAY
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Food diary
WEEK OF:
Food/Drink Quantity Cookies
MONDAY
TUESDAY
WEDNESDAY
THURSDAY
FRIDAY
SATURDAY
SUNDAY
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Appointments
DOCTOR’S VISITS
DATE : M T W T F S S TIME:
DOCTOR:
LOCATION:
PREPRATION:
REASONS TO VISIT QUESTIONS
SYMPTOMS PERSCRIPTION
NOTES NEXT APPOINTMENT
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fitness goal
MY MOTIVATION
START DATE DURATION START DATE DURATION
STARTING WEIGHT FINAL WEIGHT STARTING BMI FINAL BMI
MEASUREMENTS
BAD HABITS TO CUT
START END
ARMS
CHEST
WAIST
HIPS
GOOD HABITS TO BUILD
THIGHS
CALVES
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walking log
WEEK OF:
DATE DISTANCE
CALORIES SPEED NOTES
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Sleep Tracker
MONTH:
from to hours of sleep from to hours of sleep
1 19
2 20
3 21
4 22
5 23
6 24
7 25
8 26
9 27
10 28
11 29
12 30
13 31
14
15
16
17
18
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Workout tracker
DAY EXERCISE TIME REPS
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Walking Schedule
DATE :
WEEK MON TUE WED THU FRI SAT SUN
am am am am am am am
pm pm pm pm pm pm pm
am am am am am am am
pm pm pm pm pm pm pm
am am am am am am am
pm pm pm pm pm pm pm
am am am am am am am
pm pm pm pm pm pm pm
NOTES
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Vitamin Tracker
VITAMIN/SUPPLIMENT WEEK OF:
M T W T F S S
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Therapy notes
DATE : TOPIC :
IMPORTANT
TO DOS WHAT I LEARNED IN TODAY’S SESSION
NOTES
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Screen Time
DOWN TIME DATE :
What did you notice during the downtime?
TO FROM DURATION
What did you feel after the downtime?
TOTAL DOWN TIME:
TASKS TO DO DURING DOWNTIME
BRAIN DUMP
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SElf-reflection
1. What do I value most in life? 21.What makes me happy?
2. What am I really good at? 22.What am I really good at doing?
3. What can I improve about myself? 23.What can I do better?
4. Am I doing things I love? 24.Do I like what I'm doing every day?
5. How do I handle tough times? 25.How do I handle tough times?
6. What scares me the most? 26.What scares me?
7. What are my short and long-term goals?27.What do I want to achieve soon?
8. Am I managing my time well? 28.Do I use my time wisely?
9. Do I take care of myself enough? 29.Do I take care of myself enough?
10. Who are my best friends? 30.Who are my closest friends?
11. Do I make time for my friends? 31.How do I keep my friendships strong?
12. How do I balance work and life? 32.How do I balance work and free time?
13. How do I deal with stress? 33.How do I manage stress?
14. What does success mean to me? 34.What does success mean to me?
15. Do I listen to advice from others? 35.Am I open to advice from others?
16. What habits make me feel good? 36.What habits help me feel good?
17. What do I want to learn? 37.What do I want to learn next?
18. How do I help others? 38.How do I help people around me?
19. Any regrets or things to fix? 39.Are there things I wish I could change?
20. How can I think more positively? 40.How can I be more positive in my thinking?
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notes
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