Self-Care Planner Ideas: What to Include (Free Printable)
A self-care planner helps you make time for small things that keep you well, before you run out of energy. Here’s what to include, 40 ideas to fill it with, and a free weekly self-care page you can print today.
Key takeaways
- Self-care means doing things that help you live well and look after your physical and mental health.
- Plan small actions across a few areas: move, rest, calm, connect, enjoy and nourish.
- Schedule them like appointments. Even 5 to 15 minutes counts.
- Review weekly and keep what actually helps.
What to include in a self-care planner
The U.S. National Institute of Mental Health describes self-care as taking the time to do things that help you live well and improve both your physical and mental health, and notes that even small acts of self-care can have a big impact (NIMH). A useful planner covers the everyday areas NIMH lists:
| Section | Why it’s there |
|---|---|
| Move | NIMH suggests regular exercise, such as 30 minutes of walking a day, and notes small amounts add up. |
| Rest and sleep | A regular sleep schedule and less screen light before bed. |
| Calm | Relaxing activities such as breathing exercises, music, reading or time in nature. |
| Connect | Staying in touch with friends and family for support. |
| Enjoy and reflect | Gratitude, noticing what you did well, and things you look forward to. |
| Nourish | Regular meals and enough water through the day. |
| Priorities | What can wait, and one thing to say no to when you’re overloaded. |
Free printable weekly self-care page
Pick one small idea for each day, then tick it off. Print as many copies as you like.
My Weekly Self-Care Plan
Week of: ________________ This week I’ll say no to: ______________________________
| Day | Move | Rest / calm | Connect | Enjoy | Done? |
|---|---|---|---|---|---|
| Mon | |||||
| Tue | |||||
| Wed | |||||
| Thu | |||||
| Fri | |||||
| Sat | |||||
| Sun |
Three things I’m grateful for this week: 1. ______________ 2. ______________ 3. ______________
What helped most this week? ______________________________________________
Plan it online instead, free. Our Self-Care Planner lets you pick ideas for each day of the week, tick them off and print your plan. No sign-up.
Open the Self-Care Planner →40 self-care ideas by area
Move
- 10-minute walk after a meal
- Stretch for five minutes when you get up
- Dance to two favourite songs
- Walk to a shop instead of driving
- Try a beginner yoga video
- Take the stairs all day
Rest and sleep
- Phone away 30 minutes before bed
- Go to bed 20 minutes earlier
- A warm shower or bath in the evening
- A 20-minute rest with no screens
- Keep the same wake-up time all week
- Make your bedroom darker and cooler
Calm
- Five minutes of slow breathing
- Listen to an album, doing nothing else
- Sit outside for 15 minutes
- Write down what’s on your mind
- Tidy one small space
- Read for 20 minutes
- Do a puzzle or colouring
Connect
- Message a friend just to say hello
- Call (don’t text) someone you miss
- Eat a meal with someone
- Plan a walk with a friend
- Say thank you to someone properly
- Join a local class or group
Enjoy and reflect
- Write three things you’re grateful for
- Note one thing you did well today
- Plan something to look forward to
- Spend 15 minutes on a hobby
- Watch the sunset or sunrise
- Cook a favourite meal slowly
- Look through old photos
Nourish and organise
- A glass of water when you wake up
- Add a vegetable to lunch and dinner
- Prepare tomorrow’s lunch tonight
- Plan the week’s meals on Sunday
- Say no to one thing you don’t have time for
- Choose your top three tasks each morning
- Turn off notifications for one app
- Have one screen-free hour
Short on time? See 25 self-care ideas for busy days, sorted by how many minutes you have, or try our 30-day self-care challenge.
A month of guided self-care. $7 The printable 30-Day Self-Care Planner gives you a page for every day with a simple prompt, a monthly habit tracker and weekly reflection pages.
See the 30-Day Self-Care Planner →How to plan your week in 10 minutes
- Look back. Which self-care helped most last week? Keep it.
- Check your week. Busy days get a 5-minute idea; quieter days can take something longer.
- Pick one idea per day from the list above and write it in.
- Attach it to a cue, such as “after lunch” or “when I get home.” See habit stacking.
- Choose one thing to say no to. NIMH suggests saying no to new tasks when you feel overloaded.
- Tick it off daily and review on Sunday.
Self-care isn’t a replacement for professional help. NIMH advises seeking professional help if you have severe or distressing symptoms that have lasted two weeks or more. If you’re struggling, talk to a doctor or another health professional.
Common questions
What should I put in a self-care planner?
Small, specific actions in a few areas: movement, rest and sleep, calm, connection, enjoyment and nourishment, plus a weekly review. Keep each idea short enough to do on a busy day.
How do I start a self-care routine?
Choose one small self-care idea for each day this week, link it to something you already do, and tick it off. After a week, keep the ideas that helped and swap the rest.
How much time does self-care take?
As little as five minutes. NIMH notes that even small acts of self-care in daily life can have a big impact.
Is there a free self-care planner printable?
Yes. The weekly self-care page in this guide is free to print, and our online Self-Care Planner also prints your weekly plan on one page.
Sources
Related tools and guides
This guide is for general education and is not medical advice. See our Health Disclaimer and Editorial Policy.