Self-care means doing the things you enjoy and taking deliberate steps to support your physical, emotional, mental, social, and spiritual wellbeing. Having a clear plan makes it easier to practise self-care regularly â not just when you're already stressed. This worksheet helps you build a personalised self-care menu and commit to small, realistic actions across the week.
Work through each step below in turn. Use your self-care menu to inspire your weekly plan â small and consistent always beats ambitious and unsustainable.
Start with a short self-assessment to see how well you're currently looking after yourself.
Review which areas of self-care you're supporting â and where you may need more focus.
Like a battery, some things recharge us and others drain us. Track what lifts you and what leaves you low.
Build a personal self-care menu and plan small, realistic actions across the week.
Looking after ourselves and paying attention to our own needs is an important skill. For each statement, choose the score that fits you best.
Tick the things you already do. This helps you see which areas you're supporting and where you may need more focus.
Write down activities you can turn to when you need rest, balance, or energy. đŋ Remember: You don't need to do something different every day â repeating activities that work is perfectly fine. The goal is consistency, not variety. Even on difficult days, one small act of self-care sends an important message to yourself: I am worth looking after.
Plan one small, realistic self-care action for each day. Tick it off once you've done it.
Each day, reflect on what boosted your energy or mood â and what left you feeling drained, stressed, or low.
Š 2025 The Resource Library Limited. Adapted for ChatCBT.