Self Care Planner

Self Care
Planner
DATE : ____________ M T W T F S S

TODAY’S PLAN TODAY’S FOCUS

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ONE LINE LOVELETTER TO MYSELF

 Self Care
intention
PHYSICAL PlannerEMOTIONAL

SPIRITUAL
SOCIAL

QUOTE OF THE DAY

 Self Care
ideas

16. Connect with loved ones.

1. Take a warm bath. 17. Use essential oils.
2. Meditate or breathe deeply. 18. Unplug from screens.
3. Walk in nature. 19. Bike or hike.
4. Read a book. 20. Set new goals.
5. Write in a journal. 21. Get a manicure.
6. Try a new hobby. 22. Be creative.
7. Enjoy your favorite snack. 23. Use affirmations.
8. Do yoga or stretch. 24. Volunteer.
9. Listen to calming music. 25. Explore your city.
10. DIY spa day. 26. Join a class.
11. Get a massage. 27. Cook a meal.
12. Declutter your space. 28. Listen to podcasts.
13. Watch a movie. 29. Rest your eyes.
14. Take a nap. 30. Celebrate success.
15. Practice mindfulness.
 Self Care
Check-in
DATE : ______________________________

How am I feeling today?

P la n ner
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Did I get enough sleep?
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Did I eat healthy today?
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Have I moved my body today?
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Have I connected with someone I love?

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What have I done today that brought me joy?

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 mental health
Check-in
DATE : ____________ M T W T F S S

I WOKE UP FEELING : _____________________________ I AM GOING TO BED FEELING : _________________________

WELLNESS GOALS OF THE DAY MORNING MINDFULNESS

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_________________________________ AFTERNOON MINDFULNESS
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TODAY I AM GRATEFUL FOIR

EVENING MINDFULNESS

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QUOTE OF THE DAY

 stress tracker
DATE : ______________________________

STRESS FACTOR STRESSFUL THOUGHTS

DATE : ______________________________

STRESS FACTOR STRESSFUL THOUGHTS

 Confidence Goals
TARGET DATE : ______________________________

WHAT I WANT TO ACHIEVE?

CHALLENGES/OBSTACLES

WHAT INEED TO DO ?
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RESULT
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LESSON LEARNED
 Mood Tracker
WEEK OF : ______________________________

TIME OF THE DAY M T W T F S S

Early Morning
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Morning
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Afternoon
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Evening
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Night

LEGEND MOOD PATTERN

NOTES
 Triggers
DATE : _________________________ M T W T F S S TIME : _________________________

TIMES OF TRIGGERS/FREQUENCY WHAT WAS MY TRIGGER

EMOTIONS FELT WHAT DID IT TRIGGER

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INTENSITY
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THOUGHTS HOW DID I COPE

 Anxiety log
DATE : _________________________

ANXIETY PROVOKING THOUGHTS

WORST OUTCOME LIKELY OUTCOME

BEST OUTCOME

TO COUNTER YOUR ANXIOUS THOUGHTS..............

Take deep breaths

Relax your muscles
Talk to someone
Walk for 10 minutes
Let it pass, you can not control everything
Practice Yoga
Meditate
Affirmations
DATE : _________________________

DATE : _________________________
 Positive thoughts
DATE : _________________________
WHAT GOOD THINGS HAPPENED TODAY?

WHEN DID I FEEL THE HAPPIEST?

THINGS THAT MADE ME SMILE ARE...

5 THINGS I AM GRATEFUL FOR TODAY THINGS I WANT TO ACHIEVE TOMORROW

 Procrastination
WEEK OF : _________________________

THINGS I ‘VE BEEN PUTTING OF WHY DONE

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WEEK OF : _________________________

THINGS I ‘VE BEEN PUTTING OF WHY DONE

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 Focus plan

DATE : _________________________
TASKS TO ACCOMPLISH

BREAKDOWN OF TASKS TIME

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SCHEDULE OF EACH TASK NOTES/REMINDERS

 New Habits
MONTH : _________________________
HABITS TO TRY THIS MONTH

PHYSICAL EMOTIONAL

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SOCIAL SPIRITUALITY

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 Meditation Tracker

WEEK OF : _________________________

DATE TIME MEDITATION DOSAGE

 Workout plan
GOAL : _____________________________________________ WEEK OF : _________________________

MORNING AFTERNOON EVENING

MONDAY

TUESDAY

WEDNESDAY

THURSDAY

FRIDAY

SATURDAY

SUNDAY
 meal plan
WEEK OF : _________________________

Breakfast Lunch Dinner

MONDAY

TUESDAY

WEDNESDAY

THURSDAY

FRIDAY

SATURDAY

SUNDAY
 Food diary
WEEK OF : _________________________

Food/Drink Quantity Cookies

MONDAY

TUESDAY

WEDNESDAY

THURSDAY

FRIDAY

SATURDAY

SUNDAY
 Appointments
DOCTOR’S VISITS
DATE:__________________________ M T W T F S S TIME:____________________________

DOCTOR:
LOCATION:
PREPRATION:

REASONS TO VISIT QUESTIONS

SYMPTOMS PERSCRIPTION

NOTES NEXT APPOINTMENT

 fitness goal
MY MOTIVATION

START DATE DURATION START DATE DURATION

STARTING WEIGHT FINAL WEIGHT STARTING BMI FINAL BMI

MEASUREMENTS
BAD HABITS TO CUT

START END

ARMS

CHEST

WAIST

HIPS
GOOD HABITS TO BUILD
THIGHS

CALVES
 walking log
WEEK OF : _________________________
DATE DISTANCE

CALORIES SPEED NOTES

 Sleep Tracker
MONTH : _________________________

from to hours of sleep from to hours of sleep

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 Workout tracker

DAY EXERCISE TIME REPS

 Walking Schedule
DATE : _________________________

WEEK MON TUE WED THU FRI SAT SUN

am am am am am am am
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am am am am am am am
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am am am am am am am
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am am am am am am am
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NOTES
 Vitamin Tracker
WEEK OF : _________________________
VITAMIN/SUPPLIMENT

M T W T F S S
 Therapy notes
DATE : _________________________ TOPIC : _________________________________________________________

IMPORTANT

WHAT I LEARNED IN TODAY’S SESSION

TO DOS

NOTES
 Screen Time
DOWNTIME
DATE : _________________________

FROM TO DURATION What did you notice during the downtime?

What did you feel after the downtime?

TOTAL DOWNTIME:______________________

TASKS TO DO DURING DOWNTIME BRAIN DUMP

 SElf-reflection

1. What do I value most in life? 21.What makes me happy?

2. What am I really good at? 22.What am I really good at doing?
3. What can I improve about myself? 23.What can I do better?
4. Am I doing things I love? 24.Do I like what I'm doing every day?
5. How do I handle tough times? 25.How do I handle tough times?
6. What scares me the most? 26.What scares me?
7. What are my short and long-term goals?27.What do I want to achieve soon?
8. Am I managing my time well? 28.Do I use my time wisely?
9. Do I take care of myself enough? 29.Do I take care of myself enough?
10. Who are my best friends? 30.Who are my closest friends?
11. Do I make time for my friends? 31.How do I keep my friendships strong?
12. How do I balance work and life? 32.How do I balance work and free time?
13. How do I deal with stress? 33.How do I manage stress?
14. What does success mean to me? 34.What does success mean to me?
15. Do I listen to advice from others? 35.Am I open to advice from others?
16. What habits make me feel good? 36.What habits help me feel good?
17. What do I want to learn? 37.What do I want to learn next?
18. How do I help others? 38.How do I help people around me?
19. Any regrets or things to fix? 39.Are there things I wish I could change?
20. How can I think more positively? 40.How can I be more positive in my thinking?
 notes
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