How To Create The Ultimate Self-Care Checklist

As far as we’re concerned, it’s always worth making time for the self-care rituals that fill up your cup and nourish your health and wellbeing. From carving out some me-time with a cup of tea and a good book to making nature part of your daily routine and enjoying mindfulness practices such as breathwork or a gratitude journal, self-care looks and feels different for everyone. 

And while some people look at self-care practices as an indulgence or a nice-to-have (and it’s often the first thing to fall off the calendar when things get busy) the National Institute of Mental Health highlights that it can play an important role in supporting your mental health. 

So, take this as your sign that taking time to care for yourself is worth prioritising - and a self-care checklist is the perfect way to make this wellbeing practice a daily (and simple!) non-negotiable. After all, you can’t pour from an empty cup.

Why should you create a self-care routine?

Put your own oxygen mask on first. Burning the candle at both ends will only burn you out. Tend to your own garden before helping others plant theirs. 

These phrases are cliches for a reason. When it comes to looking after your psychological, emotional and physical health, self-care is critical. According to the Cleveland Clinic, a regular self-care practice can help you de-stress and alleviate anxiety while promoting your holistic health and wellbeing.  

As you turn your self-care rituals into daily, weekly or monthly habits, it can be useful to use tools like habit stacking or a check list to keep you on track and accountable. Feel like you just can’t find time in the diary? Schedule these moments of self-care in your calendar just like you would an appointment or work meeting. 

“Taking time out of my day or week for proactive self-care to ‘fill my cup’ makes every part of my life flow better,” shares trainer Katie Martin. “When I make self-care a priority, I can be a better trainer, girlfriend, friend and so on.”

Ready to get started? Download Sweat’s Self-Care Checklist to your phone or computer or print a physical copy.

What rituals should you include on your self-care checklist? 

There is no right or wrong way to build out your self-care checklist, and what makes you feel recharged and refreshed won’t be the same as your best friend or sister. 

When deciding what self-care practices to prioritise, take some time to reflect and think about: 

• What are the activities and practices that help me feel like my best self? 

• What are the activities and practices that leave me feeling drained? 

• What do I need more or less of in my life right now to help me feel my best? 

• How do I currently feel about my physical and emotional wellbeing? What’s missing? 

Still stuck for ideas? Here are a few to get you started. Splashing out every now and again is nice, but ultimately we’re more focused on things that are simple, inexpensive and easy to fit into your routine week after week.

If you’re looking for more me-time...

• Aim to go to bed 30 minutes earlier to read your book. 

• Find time in your week for a relaxing and rejuvenating bath. 

• Go for a walk with your favourite podcast, playlist or an audio book. 

• Schedule screen-free time in your day or week (or embrace a digital detox!). 

• Put on some comfy clothes and do some restorative stretches each week to unwind.

If you thrive on community and connection…  

• Have a weekly call with a loved one that you don’t get to talk to that often. 

• Find a hobby, sports team or community group that’s based around your interests. 

• Spend time in nature with your family or friends. 

• Head to the playground with your kids (or the children in your life) and embrace the joy of play. 

• Start a gratitude journal, and let the people in your life know how much they mean to you. 

If you’re feeling physically or mentally depleted… 

• Aim to get 7-9 hours of quality sleep every night. 

• Make meditation, yoga or breathwork a part of your weekly routine. 

• Prioritise good hydration and nourishing meals. 

• Avoid overtraining and focus on the training styles that help you feel your best. 

• Create a relaxing and calming atmosphere in your physical space at home. 

• Do some journalling about what in your routine you could change to help you feel more energised.

Discover more health and wellbeing advice on the Sweat blog 

From self-care tips to help you prioritise your wellbeing to recovery advice and mindfulness, Sweat is here to help you feel your best in every way.