Self-Care Checklist
By Dr. Alicia HB, Therapist
 
The Self-Care Checklist is a practical, supportive guide designed to help you reconnect with yourself in small, realistic ways. When life feels overwhelming, stressful, or emotionally heavy, self-care often becomes the first thing we neglect. This checklist offers gentle structure without pressure, helping you care for your mind and body in ways that feel doable, not performative. This resource is designed to be flexible, encouraging, and grounded in real life.
 
What This Resource Is
This checklist is designed to help you:
Pause and check in with your needs
Build small, sustainable self-care habits
Reconnect with activities that restore you
Reduce burnout and emotional depletion
Move away from “all-or-nothing” thinking
 
It’s not about bubble baths or perfection. It’s about tending to yourself in ways that support your overall well-being.
 
Why This Can Be Helpful
Many people struggle with guilt around self-care or believe they have to earn rest. Others feel stuck in autopilot and disconnected from what actually helps.
This checklist can help you:
Identify what type of care you need (physical, emotional, relational, practical)
Break self-care into manageable, realistic steps
Increase awareness of burnout before it becomes overwhelming
Create intention instead of waiting until you are exhausted
 
Self-care is not selfish. It is foundational.
 
How to Use This Checklist
You can use this checklist in several ways:
 
Quick Daily Scan
Review the list and choose one small action for the day.
 
Weekly Reset
At the beginning of each week, choose 2–3 areas to prioritize.
 
Burnout Check-In
When you feel overwhelmed, use the checklist to identify what category of care you’re missing.
 
In Therapy or Reflection
Use it as a starting point for deeper conversations about balance, boundaries, and stress management.
 
There is no expectation to complete everything. The checklist is meant to guide, not pressure.
 
What’s Included
Comprehensive self-care checklist
Organized by categories (physical, emotional, social, practical, etc.)
Printable digital PDF
Easy-to-use format
 
You can print it, keep it digitally, or revisit it regularly as your needs change.
 
Gentle Note
This checklist is designed to support reflection and wellness. It is not a substitute for therapy or medical care. If you are feeling persistently overwhelmed, anxious, depressed, or unsafe, additional professional support may be helpful.
 
You deserve rest.
You deserve care.
You deserve support, too.