Stressful Week? Try This Printable Daily Self-Care Checklist
Life can move quickly. We tend to get lost in our daily habits and routines that often have to do with pleasing other people. We make sure our kids, significant others, friends, and family are well. We make sure to stay on top of our work, and we spend our days asking how we can help others, but often forget to ask ourselves that same, important question.
Daily Self-Care Checklist Ideas
Self-care habits don’t just happen. You have to intentionally make the change to care for yourself. However, implementing these habits can be difficult, when you aren’t sure where to begin or you feel as though you don’t have any extra time to dedicate to a new hobby. That’s why we’ve created this self-care checklist that you can pick and choose from to add a bit more self-care to your daily routine.
Create a Skincare Routine
If you don’t have a skincare routine yet, it’s time to implement one. This can be as simple as a face wash and moisturizer. It can be easy to neglect your skin when you’re past your acne stage, but skin care is important at all stages of life. Plus, by taking a few minutes to cleanse your face of all of the dirt and grime it catches throughout the day, you give yourself a chance to breathe and focus on caring for your body.
Get Some Exercise
You’ve heard it a million times, but it really is true—exercise is a great form of self-care. It gives you those feel-good chemicals that help you release stress and feel happier. Try adding in 30 minutes of exercise to your daily routine. This can mean walking, biking, lifting weights, or whatever energizes you and makes you feel good!
Floss Your Teeth
This may seem like an odd one, but try flossing regularly for a week. We all lie to our dentists and say we floss more than we do, but the task doesn’t have to be a tedious, troubling experience. Use this time to let your mind wander or habit stack and repeat a mantra in your head.
Take Time For Journaling
So many anxieties can get trapped in our mind when we don’t have an outlet to express them. By writing your thoughts on paper, you move the overthinking from inside of you to out and away from you. Journaling can help you process your emotions, limit overthinking, and help you quiet your mind.
Read A Book
If you’re not a big reader, this one self-care act can seem like a chore, but it doesn’t have to be! Find what you like to read. This can mean reading a novel or a graphic novel, a newspaper, a magazine, an article, or more. The list goes on! Find what interests you and take a few minutes out of your day to read. Reading can take you away from the stress of your life and propel you into a new reality.
Put Your Phone Down
Self-care can be as simple as doing nothing. Turning your phone off for a period of time can free your brain from thinking about what the next task you have to do is and what you’re missing out on.
Call a Friend
Meeting up with friends takes planning that can sometimes get lost in the hustle and bustle of adult life. This can lead us to go days or weeks without speaking to the people that make us feel our best. Make the effort to call a friend or family member and chat about your days.
Drink Water in the Morning
Start your day off with a large glass of water. You’ve gone without water for about eight hours, so it’s time to re-hydrate. This small act can start your morning and give you the energy you need to begin your daily tasks. It also hydrates you, which helps your body feel better throughout the day. You’re taking care of yourself, which is self-care!
Cook a Meal
If you get stuck in a rut of eating to-go food and ready-made meals, try cooking for yourself. This can even be as simple as making eggs and toast in the morning. Even if you aren’t a great chef, you can find an easy recipe to succeed at. You’ll feel like you accomplished a task, which will make the food taste that much better.
Be In Nature
Spending time outside can calm your nervous system, slow down anxious thoughts, and help you connect with the world around you. This can mean sitting on your porch, taking a walk outside, or however else you’d like to get some fresh air. Everything from a backyard hangout to forest bathing counts!
Eat the Dessert
Indulging in your favorite foods every now and then can be good for you. It’s a literal treat you’re giving yourself. In fact, you can treat yourself daily with snacks and desserts. Do what makes you feel good!
Take a Long Shower
You might not have the time or patience to do this every day, but a long shower every now and then can completely re-energize you. Try to let your mind wander. This is a distraction-free time that you can spend thinking creatively, allowing yourself to put distance between you and work, or listening to a favorite podcast or playlist.
Take Care of Something
If you are your only responsibility, it can constantly feel like you aren’t doing enough. Putting energy into taking care of something else can actually make you feel better and be a form of self-care. This can be as simple as watering a plant or picking up coffee for a friend. Put a bit of your energy every day in caring for something else.
Stretch Your Body
Move your body in a way that feels good to you each morning, afternoon, night, or all three. Especially if you have a desk job, stretching can help release tension that’s weighing you down.
Try Something New
We can get stuck in our daily routines and have the exciting parts of life pass us by. Make an effort to do something new every day, even if it’s small. Take a new route to work, change up your coffee order, read instead of watching TV. You’ll notice new things and have an energizing perspective shift.
Clean Your Home
Before you go to bed, set a timer for 10 minutes and have a speed cleaning session. Clear off your desk, pick up items that have been strung along your floor, and get set up for the next day. You can get a lot clean in this time and your morning self will thank you.
Turn on the Cold Water
After you’ve taken your long, hot shower, turn on the cold water for 30 seconds. This may sound intimidating, but this blast of cold energizes you right away. Cold water is also great for your skin and hair.
Breathe Deeply
Intentionally take time out of your day to take deep breaths. This doesn’t have to be a long meditation session. Simply spend a minute or two taking deep breaths and re-centering yourself. Intentional breathing can help lower anxiety and make you clear-headed for what’s to come. Breathe in, hold it, and breathe out.
Listen to Music
Listening to music that you love while you get ready can start your day off on a good note. Make a playlist that gives you good vibes and play it often. Dancing a bit can also get you in a good mood and let out any tension you have in your body.
Plan Something
Look forward to the future by planning a fun activity in the present. This can be a huge road trip or just a weekend activity you want to do. Call up friends and see if they want to join in on the fun as well. This will motivate you throughout your day and give you something to focus your energy on.
Learn Something New
Try out a new hobby, read about a topic you know little about, and learn something new. Learning a new thing can be self-care for your mind. You’re expanding what you know and forever growing.
Make a Mantra
Make a mantra that resonates with you to say each morning or any moment that you start to feel sad, anxious, or overwhelmed with feelings. This mantra will become meditative eventually and feel like a calming, reassuring hug.
Try Mindful Coloring
Embrace a playful afternoon and treat your inner child to some creativity. Engaging in mindful coloring can be a therapeutic way to express yourself. Grab a coloring book or print off a page from one of your favorite shows along with crayons or pencils and let your mind relax.
Start Gratitude Journaling
Set aside a few minutes each day to jot down things you're grateful for. This simple practice can shift your focus to the positive elements in your life, encouraging appreciation for happy memories and the little things.
Have A Dance Party
Put on your favorite tunes and dance around your living room. Letting loose and moving to the music is not only fun, but it’s also a great way to release anxiety and stress from your body.
Spend A Day Without Your Phone
Indulge in a digital detox day where you turn off your phone, laptop, tablets, and smartwatches to simply experience your day without distraction. You can fill the time that you’d otherwise be scrolling with plenty of self-care activities (like the ones on this list!).
Practice Gua Sha
This lymph-draining self-care technique feels like a massage. It’ll help you relax, both mentally and physically, and has skincare benefits, too! Take a few minutes in your everyday routine to move the fluids of your body with gua sha and promote a brighter complexion.
Write a Letter to Your Future Self
Take a moment to reflect on your goals and your current mindset. Write a letter to your future self, expressing your feelings, dreams, and the person that you aim to become. Open it at a later date to see just how far you've come.
Volunteer
Volunteer for a cause that you're passionate about or perform acts of kindness in your own community. Taking the focus off of yourself can help you to get out of your head and get out of a funk.
Go on Meditation Walks
Combine the benefits of meditation and nature by taking mindfulness walks. Focus on your breath and the sensations of each step. This practice can bring a sense of calmness and awareness to your surroundings—all without your phone.
Create a Vision Board
I’m always a fan of resetting goals and making inspiring visuals to go along with them. Gather magazines, images, and quotes that resonate with you to craft a vision board that serves as a visual representation of your aspirations. Keep it in a place you can see it every day so that it serves as a reminder.
How to Create Your Own Self-Care Checklist
Now that you have some ideas of what activities can help you feel relaxed, re-energized, and cared for, it’s time to make your own self-care checklist. Take from this list what works for you and brainstorm other self-care habits that will make your day better. Put as many items as you want onto your list and start implementing them into your life. Add and take away habits as they do or don’t serve you. These little habits can make a big impact on your daily life.