Self care

Self care
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Index

This is me Self care

Self care plan Daily journal
Self-acceptance letter Weekly journal
Vision board Self-care calendars
Soul stuff Gratitude list
Life balance wheel Affirmations
Bucket list Routines
Letter to future self Meditation
Positive thinking
Mental health
Year in colors
Therapy notes
Medication tracker Notes
Anxiety tracker Quotes
Mood tracker Resources
Sleep tracker Notes
 This is me
“ Th e re a re t h re e t h i n g s e x t re m e l y h a rd :

steel,a diamond, and to know one’s self ”

Self-care plan Mind Body

Mental health Soul Selfcare I m p r o ve m e n t

Mindfulness & St i m u l a t i o n Basic hygiene & E x e rc i s e , s l e e p
& self knowledge & fulfillment & b o d y c a re & healthy food

Goals for my mind & soul

Goals for my body

Good rules & habits I want to live by

Notes
Self acceptance letter
You are on your very own journey to self-acceptance. I hope that, one day, you will be able to read this letter to yourself
with absolute conviction and sincerity. Fill out these prompts in any way you like and sign with your name.

I, , promise that I will take care of myself and will work on

making myself happy every day of my life. I will invest and believe in my myself. I vow to stand up

for myself and I deserve .

I believe in living a , .

and life. I will not let or

. get me down. I will thank myself every time I get up after I’ve fallen.

I promise to stop and fight back. I admit that I

am not . I am .

I am , I am not .

I am and that is okay.

I want the people in my life to see a and

person. I want them to to see a heart

and a home. The people who are important are the ones who

love me for me. I am okay with the fact that I am not perfect.

I want to discover and ,

and not be afraid of .

I want to love myself, because I need to and because it is

what is best for me. I am more than enough.

Signed with love,

Vision board Who are you? Write your name in the center. Collect your
dreams, your life goals, your interests and values on this page.
Add doodles or pictures. Visualize your unique life here.
Soul stuff Your favorite activities & things to fall back on those not-so-good days.

Things I can do when I am sad Things I can do when I am bored

This year I’m looking forward to My favorite movies

My favorite TV shows

My favorite books

Delux pampering checklist

My favorite songs

My favorite games

My favorite movies
Nice to meet me Complete the sentences below to share more about yourself.

My full name is

I love

I a m i n s p i re d b y

A little thing in this world that I can change is

I am happiest when

I c a n’ t w a i t t o

My happiest memory is

My favorite meal to cook is

I have never

I believe in

I love to listen to

I j u s t c a n’ t g e t e n o u g h f ro m

A thing I often forget is

I am thankful for

I f e e l p re t t i e s t w h e n

I l i ke t o c o m p l i m e n t o t h e r s o n

My best quality is

M y f a v o r i t e c o l o r s a re

I c a n’ t s t a n d

The most beautiful thing I have ever seen is

I hate

I c a n’ t s t o p t h i n k i n g a b o u t

My favorite smell is

I ’ m l o o k i n g f o r w a rd t o

O n e t h i n g t h a t m i g h t s c a re o t h e r s , b u t d o e s n’ t s c a re m e i s
 t Car
Res eer

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Fi
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Environment

Body
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Ro

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Fa m ial
ily Soc

Category My priorities

Career and business

Finances

Body

Pe r s o n a l g r o w t h

Social

Fa m i l y

Romance

Home environment

Fu n a n d p l a y

Rest and relaxation

Bucket list
Bucketlist for
Dear future self
Writing a letter to your future self is a fun exercise that lets you reflect on your current life as well as your goals and
dreams. Decide how old you want your future self to be when you read this letter and store it somewhere save until then.

My best friends are

My favorite song

My favorite TV show

My favorite book

My fears

My hopes for the future

My wish for myself

Self care
“ All there really is to do now,

is to be in the present moment ”

Daily journal Today’s focus
Date

Hours slept

To do My schedule

Selfcare checklist

My notes & thoughts

Meal plan Vitamins & supplements Water

Breakfast

Snack

Lunch

Snack

Dinner

Dessert/snack
Weekly journal Week

My schedule To do Hrs. of sleep

Monday

Tuesday

Wednesday

Thursday

Friday

Saturday

Sunday

Checklist for body & basic care M T W T F S S Notes & thoughts

Checklist for mind & soul M T W T F S S

Self care calendar for the mind & soul

1 2 3 4 5
Wr i t e a Wa t c h a Clean up Do a 10 min. M a ke a
list of TED talk your social breathing playlist based
priorities media feeds exercise on your mood

6 7 8 9 10
Set aside Get rid of Turn off Ta ke p h o t o s Wr i t e d o w n 3
time for a thing you your phone of things that t h i n g s y o u a re
c re a t i v i t y d o n’ t u s e immediately i n s p i re y o u grateful for
after work

11 12 13 14 15
B ra i n s t o r m Clean out Clean out Give yourself M a ke a
new things a junk drawer your e-mail a compliment m o o d b o a rd t o
to try inbox visualize
your goals

16 17 18 19 20
Buy yourself Define what Sing your Wa t c h y o u r Re f re s h
your favorite gives you heart out favorite movie y o u r c o m p u t e r ’s
flowers s t re s s wallpaper

21 22 23 24 25
Go though Re a d a Listen to Pu t o n y o u r S e t a re m i n d e r
your photos personal- a podcast pajama early every few hours
f ro m l a s t y e a r g ro w t h b o o k today to check in on
yourself

26 27 28 29 30
Wr i t e d o w n Te l l s o m e o n e Go for a Ce l e b r a t e Declutter your
5 things to be something that walk and eat a small work space or
happy about is bother you your lunch achievement computer desk
right now on a bench
Self care calendar for the body

1 2 3 4 5
S t re t c h a l l Pu t o n a Give your Fo l l o w a y o g a Fo c u s o n
your muscles face or body 3 or meditation chewing your
hair mask compliments v i d e o o n Yo u t u b e food during
a meal

6 7 8 9 10
Give Dance! Re p l a c e a n Co o k y o u r Wr i t e d o w n 5
yourself a old toothbrush favorite meal things you love
foot massage or hair comb about your body

11 12 13 14 15
M a ke a f r u i t Eat a D r i n k m o re Go for Do 25
salad with your vegetarian water today a walk jumping jacks
favorite fruits meal i n n a t u re

16 17 18 19 20
Buy yourself a C re a t e a n d Ta ke a Fo l l o w a n Re m o v e a d d e d
luxurious taste your own long shower i n t e n s e w o r k- o u t s u g a r f ro m y o u r
body wash or healthy salad or bubble bath session diet today
shower gel

21 22 23 24 25
Sleep in or Have a Indulge in Tr i m a n d p a i n t Tr y a
go to bed homemade your favorite your nails n e w ro u t e
early spa session t re a t on your walk

26 27 28 29 30
Run in place Re p l a c e Get a Drink a Listen to a
for 2 min. o l d m a ke - u p massage cup of guided
every 2 hours and brushes g re e n t e a re l a x a t i o n
Kindness calendar f o r t a k i n g c a re o f o t h e r s

1 2 3 4 5
Fe e d a Praise someone Donate old Fo r g i v e Te x t a f r i e n d
wild animal on something clothes, toys someone y o u h a v e n’ t
( b i rd , s q u i r re l s , t h e y w o r ke d or food today s p o ke n t o i n a
etc.) h a rd o n while

6 7 8 9 10
Le a v e p o s i t i v e Ask someone Give somebody Ask a M a ke d i n n e r
comments on about a handmade colleague if for someone
social media their day gift they need help

11 12 13 14 15
Te l l a f r i e n d Give a hug Organize a Pick up S h a re a
why you to someone b o a rd g a m e n i g h t trash funny video
a d m i re t h e m with friends

16 17 18 19 20
C re a t e a Ask Send flowers Tre a t s o m e o n e Send a
playlist for questions to someone to a coffee p o s t c a rd
a loved one

21 22 23 24 25
Le n t s o m e o n e S h a re y o u r Le t s o m e o n e Cuddle Te l l s o m e o n e
your favorite f a v o r i t e t re a t go first in line with a pet w h a t t h e y ’ re
book or movie with everyone at or in traffic good at
home or work

26 27 28 29 30
Host a Co m p l i m e n t Wr i t e a Ask someone S p e a k w o rd s
movie night someone thank you note how their o f a p p re c i a t i o n
w e e ke n d w a s today
Gratitude list
I am grateful for... Date

I am grateful for... Date

I am grateful for... Date

I am grateful for... Date

I am grateful for... Date

Affirmations
Affirmations are positive statements, spoken as words of fact. They keep you focused and, most importantly, make your subconsioness
believe it is true. That thing that you really want for yourself? Put it into an affirmation and repeat it at least once per day.
Tip 1 Words such as ‘can’t’ or ‘won’t’ have a negative effect, use positive words only. Tip 2 Affirmations are written in the present tense.

My affirmations

Examples of affirmations for health Examples of affirmations for happiness Examples of affirmations for work
• I am healthy and energetic • Happiness always seeks me • My coworkers love being around me
• Day by day my health is improving • Each day of my life is filled with joy and love • I am rewarded for doing my best
• I crave healthy, nutritious foods • I see others as good people who are trying their best • My boss values the work I do

Examples of affirmations for succes Examples of affirmations for love Examples of other affirmations
• I’m deserving of a life full of luxury • I am loving and lovable • I find opportunities to be kind and caring
• All of my problems have solutions • Life is full of love and I find it everywhere I go • I am present in every moment
• Success loves me and always seeks me • My partner is ompassionate and understanding • People treat me with kindness and respect
Routines
Basic hygiene & body care

Daily Weekly Sporadically

Mon
Morning

Tue
Wed
Afternoon

Thur
Fri
Sat
Evning

Sun

Mental health & soul

Daily Weekly Sporadically

Mon
Morning

Tue
Wed
Afternoon

Thur
Fri
Sat
Evning

Sun
Meditation
My meditation goals

Date Meditation exercise Total time

Positive thinking
Tips on how to handle negative thoughts and self-doubt:
• Take a moment to recognize that a strong emotion is present
• Observe and name your thoughts without letting them drive your actions
• Take action based on what you feel in your heart rather than old habits
• Forgive yourself for having bad thoughts, you deserve kindness
• Talk to someone, you might gain a new insight or perspective
• Take a rest, meditate or go for a walk to calm your mind

Negative thought Positive thought

Negative thought Positive thought

Negative thought Positive thought

Negative thought Positive thought

Negative thought Positive thought

Year in color
Jan Feb Mar Apr May Jun Jul Aug Sep Oct Nov Dec

10

11

12

13

14

15

16

17

18

19

20

21

22

23

24

25

26

27

28

29

30

31
Mental health
“ Not all storms come to disrupt your life,

some come to clear your path ”

Therapy notes Date

Discussed topics

Notes

H e l p f u l t i p s a n d e x e rc i s e s Fo r n e x t s e s s i o n
Medication tracker
Description Dosage

I take it for Start date

Date Weekday Breakfast Lunch Dinner Bedtime Notes

10

11

12

13

14

15

16

17

18

19

20

21

22

23

24

25

26

27

28

29

30

31
Anxiety tracker
Lo c a t i o n E v e n t s t h a t o c c u re d p re v i o u s l y M y re a c t i o n O v e ra l l f e e l i n g s
Mood tracker Week

:)

Neutral

:(

Monday Tuesday Wednesday Thursday Friday Saturday Sunday

Day Overall feelings Events that occured today Daily score

Monday

Tuesday

Wednesday

Thursday

Friday

Saturday

Sunday
Sleep tracker Month

Week PM AM Notes

Mon 1 2 3 4 5 6 7 8 9 10 11 12 1 2 3 4 5 6 7 8 9 10 11 12

Tue 1 2 3 4 5 6 7 8 9 10 11 12 1 2 3 4 5 6 7 8 9 10 11 12

Wed 1 2 3 4 5 6 7 8 9 10 11 12 1 2 3 4 5 6 7 8 9 10 11 12

Thu 1 2 3 4 5 6 7 8 9 10 11 12 1 2 3 4 5 6 7 8 9 10 11 12

Frid 1 2 3 4 5 6 7 8 9 10 11 12 1 2 3 4 5 6 7 8 9 10 11 12

Sat 1 2 3 4 5 6 7 8 9 10 11 12 1 2 3 4 5 6 7 8 9 10 11 12

Sun 1 2 3 4 5 6 7 8 9 10 11 12 1 2 3 4 5 6 7 8 9 10 11 12

Week PM AM Notes

Mon 1 2 3 4 5 6 7 8 9 10 11 12 1 2 3 4 5 6 7 8 9 10 11 12

Tue 1 2 3 4 5 6 7 8 9 10 11 12 1 2 3 4 5 6 7 8 9 10 11 12

Wed 1 2 3 4 5 6 7 8 9 10 11 12 1 2 3 4 5 6 7 8 9 10 11 12

Thu 1 2 3 4 5 6 7 8 9 10 11 12 1 2 3 4 5 6 7 8 9 10 11 12

Frid 1 2 3 4 5 6 7 8 9 10 11 12 1 2 3 4 5 6 7 8 9 10 11 12

Sat 1 2 3 4 5 6 7 8 9 10 11 12 1 2 3 4 5 6 7 8 9 10 11 12

Sun 1 2 3 4 5 6 7 8 9 10 11 12 1 2 3 4 5 6 7 8 9 10 11 12

Week PM AM Notes

Mon 1 2 3 4 5 6 7 8 9 10 11 12 1 2 3 4 5 6 7 8 9 10 11 12

Tue 1 2 3 4 5 6 7 8 9 10 11 12 1 2 3 4 5 6 7 8 9 10 11 12

Wed 1 2 3 4 5 6 7 8 9 10 11 12 1 2 3 4 5 6 7 8 9 10 11 12

Thu 1 2 3 4 5 6 7 8 9 10 11 12 1 2 3 4 5 6 7 8 9 10 11 12

Frid 1 2 3 4 5 6 7 8 9 10 11 12 1 2 3 4 5 6 7 8 9 10 11 12

Sat 1 2 3 4 5 6 7 8 9 10 11 12 1 2 3 4 5 6 7 8 9 10 11 12

Sun 1 2 3 4 5 6 7 8 9 10 11 12 1 2 3 4 5 6 7 8 9 10 11 12

Week PM AM Notes

Mon 1 2 3 4 5 6 7 8 9 10 11 12 1 2 3 4 5 6 7 8 9 10 11 12

Tue 1 2 3 4 5 6 7 8 9 10 11 12 1 2 3 4 5 6 7 8 9 10 11 12

Wed 1 2 3 4 5 6 7 8 9 10 11 12 1 2 3 4 5 6 7 8 9 10 11 12

Thu 1 2 3 4 5 6 7 8 9 10 11 12 1 2 3 4 5 6 7 8 9 10 11 12

Frid 1 2 3 4 5 6 7 8 9 10 11 12 1 2 3 4 5 6 7 8 9 10 11 12

Sat 1 2 3 4 5 6 7 8 9 10 11 12 1 2 3 4 5 6 7 8 9 10 11 12

Sun 1 2 3 4 5 6 7 8 9 10 11 12 1 2 3 4 5 6 7 8 9 10 11 12
 Notes
“ Yo u o w n y o u r s e l f t h e l o v e

that you so freely give to other people ”

Quotes
Source

Source Source

Source

Source

Source Source
My resources
Books Author

Podcasts Topic

Motiviational speakers / TED talks Topic

Websites Topic

positive Instagram accounts positive Youtube accounts

@ @

@ @

@ @

@ @
Notes
w w w.e t sy.co m /s h o p /m i l o u l i l o u