Self-care checklist with hints and tips

Note: This plan is specifically tailored to my needs. You’ll need to adjust it.

Everyday Essentials - (Activities you MUST do every day to stay well)

Shower/wash/other basic hygiene

Put on clean clothes

Take your medication as prescribed

Eat 3 meals a day

Get between 7-9 hours sleep

Everyday Recommended  - (Extra daily tasks to boost wellbeing)

Talk to someone - make contact with a friend or family member even if it’s just a text.

Get time in the sunlight - Even if you can’t get outside, get those curtains open, vitamin D does wonders.

In A Week - (Weekly activities to aid recovery and keep you well)

Plan your week - to do list/shopping list/meal plan

Creative time - Minimum 3 times a week.

Relaxation - Every other day, more if you can.

Socialize - Meeting up with people at least once a week.

Exercise - cardio 3 times a week, yoga at least once.

My Self-care Tips

1. Get organized! - Get yourself a diary or create a timetable. Being organized works wonders for me. If I don’t attempt to plan my time then I know I personally will end up sitting in bed playing games and watching netflix in my pajamas. I also keep a food and mood diary and take part in meal prepping, which means I still get to eat healthy food on the days I lack the motivation to make it.  

2. Start with the basics and build up - Often my downfall will be trying to take on too much at once. When my mood pops back up after a low, it can be easy to get fooled into doing too much to try to “make up” for lost time. This only results in your mood crashing back down from exhaustion. Take it slowly. If you only get 1 thing done a day then that’s still cause for celebration.

3. Set a daily goal - I try to spread out errands and tasks throughout the week, as opposed to getting it all done in a couple of days. Things like making appointments, doing housework and responding to emails, it’s much easier to set them as a daily goal. My diary is brilliant and even has a little box to enter your goal at the top of the timetable. You can add your own or even get a chalkboard or whiteboard to write it on.

4. Reflect on your week - Reflection is a huge part of recovery. Being able to look back and see your progress is a great motivator. It also helps me to see when I can add more activities or if I’m lacking in an area. Keeping a journal is a brilliant way to do this.

5. Learn to say no - Balancing your life is no easy task. Often friends, family and work will want things from you. Whether that’s offering support, attending social events or putting in a few extra hours. There are times when all these things are happening at once and you notice your mental health starting to deteriorate. This is the time to prioritise what’s important to you and this might mean saying no. It’s okay to say it. It seems scary, but the people who really care about you won’t be angry at you. More often than not they’ll understand you rearranging to protect your health.