Self Care Checklist
A daily self-care checklist across four areas — physical, mental, emotional and spiritual — plus today's treats, a self-care appointment, a morning and evening mood check and a self-love note. Free PDF or digital.
Free · no sign-up · PDF works for printing and in any note or journal app. Premium template in the app.
About this template
Self-care is easier when you can see it. The checklist splits it into four areas — physical (movement, water, sleep), mental (a break from screens, reading, learning), emotional (connecting with people, setting boundaries, self-compassion) and spiritual (meditation, nature, reflection) — with a few ticks in each. Below: today's small treats, one self-care appointment, a morning and evening mood check and a short self-love note.
How to use it
- Aim for one tick per area, not all of them.
- Book the self-care appointment like a meeting — with a time.
Who it's for
- Professionals: Manage meetings & deadlines
- Creatives: Capture ideas & inspiration
Write with Apple Pencil, a mouse or your finger. Your page is saved in this browser.
Use the Self Care Checklist in Journal for iPad
A new page every day, 145 templates, guided 30-day programs and Face ID lock — made for Apple Pencil.
Frequently asked questions
What are the types of self-care?
Common frameworks split it into physical, mental, emotional and spiritual self-care; some add social and practical. This checklist covers the first four.
