Handouts · Self-Care
My Self-Care Assessment & Plan
Self-care isn't a luxury — it's the maintenance that keeps you well. Rate how you're doing in each area, then pick one small change per area to start.
How Self-Care Works
Think of yourself like a phone battery. Daily demands drain you; self-care recharges you. When you run at 0% for too long, everything — mood, patience, health — suffers.
Good self-care is small, regular, and realistic, not occasional and grand. Consistency beats intensity.
Physical
Rate 1 (rarely) – 5 (consistently):
- Sleep enough, on a regular schedule ___
- Move my body most days ___
- Eat regular, nourishing meals ___
- Keep up medical/dental care ___
Emotional
- Notice and name my feelings ___
- Do things I enjoy ___
- Let myself rest without guilt ___
- Talk to someone when upset ___
Social & Spiritual
- Stay in touch with people I care about ___
- Ask for help when I need it ___
- Make time for meaning, faith, or nature ___
- Set limits on draining relationships ___
My Plan: One Small Step Each
Physical — this week I will:
Emotional — this week I will:
Social/Spiritual — this week I will:
Make It Stick
- Attach it to something you already do (e.g., stretch after brushing teeth).
- Start absurdly small — a 5-minute walk counts.
- Track it where you'll see it.
- Missed a day? Just begin again. No streak required.
Your lowest-scoring area is your best starting point — not because you've failed there, but because a small change will help the most. Pick just one. You can always add more later.