A Handy Self-Care Checklist

Whether you’re out of spoons, facing writers block, or just struggling to feel productive, having a self-care checklist can help. It’s full of suggestions that you can try. You don’t have to do everything on this list every time. When you’re feeling stuck, though, skim the list and find something that might help shake you out of your rut. There are some more notes at the end on how to utilize this idea effectively.


  • Are you thirsty? Drink a glass of water.
  • Are you hungry? Eat something with protein.
  • Have you showered today? Take one.
  • Have you exercised? Do something simple for 10 minutes.
  • Are you awake? Get away from screens, listen to white noise.


  • Have you gotten dressed? Get out of your sweats or pajamas.
  • Have you accomplished something? Do a small task on your to-do list.
  • Have you made a plan? Create a to-do list for today.
  • Have you changed medications? Make notes on effects you feel to take to your doctor.
  • Have you given yourself time? Not everything changes right away.


  • Have you danced today? Put on some music and get down.
  • Have you been outside? Go for a walk.
  • Have you complimented yourself? Take a selfie and post it.
  • Have you interacted with people? Call, text, or DM someone.
  • Have you overdone it? Give yourself permission to take a break.

A Handy Self-Care Checklist

This isn’t a one-size-fits-all list. It shouldn’t be. Create your own self-care checklist, and keep it in your bullet journal. Look at it when you need it. Make a note to look at it periodically, so you remember that it’s there. Add to it as you think of new ideas. Cross off things that don’t work for you. Make is a living document that you can consult. Turn effective things into habits. Schedule things that you know will have a positive impact.

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