List any self - care acts you currently do at least once a month for each category below .

Remember that self -care can

SELF - CARE ASSESSMENT be something simple like taking vitamins every morning or just singing in the shower.If you do it because it makes
you feel good , relaxed ,or helps to “fill up your cup”,write it down.

KEY : 1 Rarely 2 Sometimes 3 Often 4 Does not apply to me

PHYSICAL EMOTIONAL
PHYSICAL Diet , Exercise ,Appearance Gratitude ,Positive Self - Talk

How often do I ...

eat healthy meals?

exercise?
get enough sleep?
go to preventative medical checkups?
SOCIAL
How often do I ...

spend time with friends?

SOCIAL SPIRITUAL
meet new people? Connecting with Others ,Relationships Time in Nature ,Reflection
spend alone time with my partner?
have deep or stimulating conversations?

EMOTIONAL
How often do I ...

maintain a work/life balance?

participate in hobbies I enjoy?
express my feeling ?
learn new things?
BLOCKERS
SPIRITUAL What prevents me frrom doing more self - care ?
How often do I ...

spend time in nature?

recognize what there is to be grateful for?
set aside time for thought and reflection or spiritual beliefs ?
support a cause that is important to me ?
 Pick a section of your space to organize each week this month.Studies show that living in a clutter -
free space can help you be more calm and productive.
MONTH

POSITIVE SELF - TALK SUNDAY MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY

TREAT YOURSELF

ACT OF KINDNESS

DON`T FORGET

PERSONAL GOALS NOTES

WORK GOALS NOTES
TODAY TODAY
“Cada gran csambio empieza con un pequeño paso”

I AM GRATIFUL FOR TOP GOAL

PERSONAL TO DO PRIORITY WORK TO DO PRIORITY

SCHEDULE TO DO

6 am

7 am

8 am
9 am

10 am

11 am

12 am

1 pm

2 pm
3 pm

4 pm
HOURS OF SLEEP OVERALL MOOD 5 pm

6 pm
9 9
7 pm SELF - CARE
8 8
8 pm
7 7
9 pm
6 6
10 pm
5 5
11 pm
M T W T F S S M T W T F S S
12 pm

EVENING WATER

HABITS M T W T F S S REWARDS

EXERCISE MEALS
D

C
 MONTHLY REVIEW MONTHLY INTENTIONS

My top personal accomplishment: My top work accomplishment:

WELLBEING WORK
Diet ,Fitness,Mood School ,Career

My top personal accomplishment: My top work accomplishment:

My mood was at my best when: My mood was at my worst when: RELATIONSHIPS RELATIONSHIPS
Friends ,Family ,Partner Just for Fun ,Travel ,Hobbies

Next month,I will focus on .. friends family romance mood health career diet recreation philanthropy fitness finances spirituality.

What was the most challenging part of last month? What can I do differently next month?

FINANCES SPIRITUALITY
Budgeting ,Savings Beliefs ,Reflection

Score your current satisfaction in the areas bellow :

needs work asap! it going alringt! dont change a things !

Self Care 1 2 3 4 5 6 7 8 9 10

1 2 3 4 5 6 7 8 9 10
Mood
1 2 3 4 5 6 7 8 9 10
Diet
1 2 3 4 5 6 7 8 9 10
Fitness
1 2 3 4 5 6 7 8 9 10
Stress
1 2 3 4 5 6 7 8 9 10
Productivity
1 2 3 4 5 6 7 8 9 10
Life Balance
 BUILD A SELF - CARE MAP
DIET . FITNESS

MEALS EXERCISE
I NEED

RELAXATION HEALTH HEALTH

CONNECTION REJUVENATION COMFORT

NOTES
FITNESS MEALS
MEAL PLAN: GROCERY LIST:
CARDIO TIME UPPERBODY LOWERBODY

MONDAY

TUESDAY

WEDNESDAY NAME:

BY: TIME: SERVES:

INGREDIENTS: DIRECTIONS:

THURSDAY

FRIDAY
NAME:

BY: TIME: SERVES:

INGREDIENTS: DIRECTIONS:

SATURDAY

WEEKLY GOALS

NAME:

BY: TIME: SERVES:

INGREDIENTS: DIRECTIONS:
 PROJECT PROJECT

PROJECT:
PROJECT:

CLIENT: DATE:
CLIENT: DATE:
DELIVERABLES: NOTES:
DELIVERABLES: NOTES:

TIMELINE:
TIMELINE:

TO DO:

TO DO:
IDEAS:

EXPENSES:
CATEGORY:

DATE: INCOME: EXPENSES: DATE: $: DESCRIPTION:

TOTAL:
 Self -Care
PLANNER
“Aveces la unica manera de volver a la estabilidad
es perder el equilibrio”

Self -Care