My S.M.A.R.T.

Self-Care Goal
Research has shown that writing down your goals and sharing them

with a supportive person increases your chances of following through.

Use this worksheet to help you move forward on your self-care journey.

Pick 1-2 self-care categories that you want to focus on (see next page for
examples):
1.

2.

Create a S.M.A.R.T. (specific, measurable, attainable, realistic, and

timely) goal related to one of the categories you created:

What is an obstacle that might get in the way?

What are 1-2 ways you can cope with this obstacle?

Pick one person to share your self-care goal with:

Create a personalized self-care mantra to keep you motivated:

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 Self-Care Inspiration
Emotional Self-Care: Physical Self-Care:
Creative writing, journaling Get 7-9 hours of sleep per night

Gratitude list Move your body (e.g. Yoga, Tai Chi,

Send a letter/text of appreciation workout video)

Coloring, creative art projects, crafts Take a walk outside

Listen to or write music Stay hydrated

Snuggle with loved ones, pets, cozy blankets Eat regular meals and snacks

Massage your back or feet with a tennis ball Mindfully eat some comfort food

Try a meditation app Take your medications as prescribed

Loving Kindness meditation Follow up with your medical providers

Laugh with a friend or watch a funny movie

Spend time in nature Environmental Self-Care:

Drink hot cocoa or tea Tidy or organize

Do a face mask or put on a lovely smelling Create a donate pile

lotion Decorate your home

Take a bath or try shower steamers Light a candle

Follow inspiring social media accounts Add plants to your living space

Unplug from devices Try a diffuser

Visualize your goals and dreams

Set S.M.A.R.T. goals Occupational Self-Care:

Write down your strengths Organize your to-do list

Make a list of your favorite quotes Set boundaries between home and work

Hand-On-Heart self-compassion exercise Focus on projects that energize you

Share your feelings with a safe person or Set an intention for the workday based on

journal your core values

Ask for help Do something generous for your company

Perform a random act of kindness for or coworker

yourself

Perform a random act of kindness for Intellectual Self-Care:

someone else Read

Listen to a podcast

Relational Self-Care: Watch a documentary, movie, or TV show

Reach out to a loved one Take an online class

Tell a loved one why you appreciate them Teach yourself a new skill

Go on a date night with a significant other or Do a puzzle

yourself

Spiritual Self-Care:
Financial Self-Care: Connect to a higher power regardless of

Find a budgeting style that works for you religion, this can be your wisest self

Set financial goals Pray if you believe in prayer

Create a family manifesto about finances Meditate

Read spiritual or self-help literature

Cultural Self-Care Talk to friends, loved ones, mentors, or

Volunteer or donate with a local organization spiritual leaders about your spiritual

Attend a concert or go to a museum questions and beliefs

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 My Self-Care Menu
Fill out this menu when you are feeling calm. You can use your personalized self-

care ideas when you are feeling happy, stressed or any other emotion. In fact,

the more you practice self-care activities when you are feeling content the easier

it will be to use these nourishing tips when you are feeling depleted.

Ways I can show myself People that make my heart

kindness: happy:

1. 1.

2. 2.

3. 3.

4. 4.

5. 5.

Ways I like to move my body: Items for my self-care kit or nook

in my home:

1. 1.

2. 2.

3. 3.

4. 4.

5. 5.

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Self-Care Quotes to Keep You Inspired

YOU ARE ENOUGH. SELF-CARE

MODELS SELF-
YOU DO ENOUGH. LOVE FOR YOUR
IT'S OKAY TO RELAX + KIDS.
LET GO. KRISTI YEH

"IF YOUR COMPASSION DOES

"SELF-CARE IS
NOT INCLUDE YOURSELF, IT IS
HEALTH CARE."
INCOMPLETE."
SUZY READING
JACK KORNFIELD

“TRUE SELF-CARE IS
"IT TAKES COURAGE TO SAY YES
FIGURING OUT WHAT
TO REST AND PLAY IN A CULTURE WORKS FOR YOU, AND
HONORING WHAT YOUR
WHERE EXHAUSTION IS SEEN AS A NEEDS ARE, WORKING
STATUS SYMBOL." WITHIN YOUR
LIMITATIONS.”
BRENÉ BROWN FARIHA RÓISÍN

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