Hey there! So, let’s talk about something we all know we should do but somehow keep putting off: creating a self care plan. I get it, between work, family, friends, and all those little things that fill our days, making time for self care can feel like a luxury, not a necessity. But here’s the thing: it’s absolutely essential. And I’m not talking about an idealized, Pinterest-worthy routine. I’m talking about something realistic, flexible, and tailored to your life.
Think of it this way, having a solid self care plan is like installing guardrails on a winding road. It keeps you from veering off track during life’s ups and downs and helps you build resilience so you’re not running on empty by midweek. The best part? It’s totally doable. You just need a strategy that aligns with your life, values, and needs.
So, what does a self care plan actually look like?
It’s more than just bubble baths (though, yes, those are always encouraged). It’s about setting yourself up to feel mentally and physically balanced every day. And no, you don’t need hours each week to make it happen; just a few intentional moments will do the trick.
To help you build a self care plan that works, I’m sharing the five core elements you need to include. Read on to find out why each piece is essential and how you can start piecing together a plan that’s all about supporting you. Plus, I’ve got a simple self care plan template PDF ready for you to download so you can start crafting your own today. Let’s get to it!
First, Grab Your Free Self Care Plan Template & Sample Self Care Plan Below:
How To Create A Self Care Plan (And Actually Stick To It):
1. Identify What Really Recharges You (Not Just What Sounds Nice)
Ever scheduled “relaxing activities” only to feel… not so relaxed after?
If so, you’re not alone! A lot of times, we have an idea of what self care should look like, but not necessarily what actually nourishes us. For some, self care is all about quiet time with a book. For others, it’s hitting the gym to work off stress. One person’s enjoyable hike is another person’s dreaded cardio session. This first step in your self care plan template is to think about what genuinely recharges you.
Take a moment to reflect on activities that leave you feeling grounded and calm. Make a list of things that have historically brought you joy or peace. You might even surprise yourself by finding that these activities are things you haven’t made time for in a while. Write them down! This list is the foundation of your self care action plan, and having it on hand is a powerful reminder of what your mind and body actually crave.
Quick Tip: When you’re filling out your sample self care plan, break these activities into “quick fixes” and “deep fixes.” Quick fixes are things that take five minutes or less, like a quick breath of fresh air. Deep fixes might be things like an hour at a yoga class or some time spent crafting. Having both types helps keep your plan flexible!
2. Set Tiny, Doable Habits Instead of Lofty Goals
We’ve all set huge goals in the name of self care, only to feel let down when we don’t stick to them. (Spoiler alert: it’s not your fault!) The problem often lies in setting goals that are too big or unrealistic for our actual schedules. Instead, break it down into tiny habits that you can stick to. Think of it as creating “micro self care moments.”
Rather than saying, “I’ll meditate for 30 minutes every day,” start with “I’ll take three deep breaths when I wake up.” You want habits that fit seamlessly into your day. This is where your self care action plan comes into play. Jot down a few mini-habits that feel manageable. You can always increase the time as these habits become part of your routine.
Example: In your self care plan template, jot down something like, “Every morning, I’ll drink a glass of water before my coffee.” It’s simple, easy, and gets you started on a positive note.
3. Make It Visible (Because Out of Sight is Out of Mind)
Let’s be real: if it’s not staring us in the face, we probably won’t remember to do it. Making your self care plan visible is key to actually implementing it. You could go old-school and put a checklist on your fridge, or keep a copy of it on your phone. You could even use sticky notes on your mirror if you’re the visual type.
The point is, don’t let your self care plan sit in a drawer somewhere. Bring it out into the open, and make it a part of your everyday environment. Reminders are what help turn intentions into habits.
And remember, you’re allowed to tweak your plan as needed! Your self care needs might change over time, so having it where you can see it also lets you adjust it as you go. Keep it flexible, this plan is meant to serve you, not the other way around.
Pro Tip: Download a sample self care plan and self care plan template (yup, I have one of those for you too!) and place it somewhere you’ll see it daily. This small step helps it become part of your routine without even trying.
4. Consider Your “Non-Negotiables”
What are the things that, no matter how busy you are, you need in order to feel sane?
In every self care plan, there should be a few “non-negotiables.” These are the things that you simply need to function well, without them, life quickly spirals into stress-town. For some, that might mean getting enough sleep each night. For others, it could be a few minutes of alone time before the day begins.
Identify your top non-negotiables, and commit to protecting them as best you can. This doesn’t mean they have to be complex or time-consuming. It just means they are the few things that keep you grounded and help you show up fully. Your self care plan template has a place for these, so take a moment to really think about what matters most.
Example Non-Negotiables: Drinking water, journaling for five minutes, going outside daily, taking medication on time, etc. Think small, but prioritize.
5. Build in Flexibility for Life’s Unexpected Moments
One of the biggest reasons self care plans fail is because they’re too rigid. Life is unpredictable, and if your self care plan doesn’t leave room for that, it’s only a matter of time before it falls apart. A realistic routine is one that has space for interruptions, changes, and unexpected events.
Create a backup plan for those inevitable busy days. What’s your quick go-to when you don’t have time for the full routine? Maybe it’s five minutes of stretching, a quick walk around the block, or a two-minute journaling session. Having these backup options lets you keep up with self care without feeling guilty for not “doing it all.”
Pro Tip: In your self care action plan, add a few “fallback” options for days when your schedule just won’t cooperate. Think of these as your “Plan B” for self care.
And there you have it—a self care plan that’s realistic, customizable, and (most importantly) achievable. I know creating a routine might feel like “one more thing” on your to-do list, but trust me, once it’s in place, it’s a game-changer. This is about setting yourself up to feel good, grounded, and capable, even when life gets hectic.
Here’s Your Next Step:
First, grab the free self care plan template PDF above, print it out, and spend a few minutes filling it in. Think of it as a gift to yourself. It includes a template for you to make your own custom routine as well as a sample self care plan to use for inspiration.
Now I get how fitting in self care can still feel daunting, or even trying to know what forms of self care would be perfect for you. So if you’re ready to dive deeper into making a routine that works for your busy life and learn about some amazing rockstar forms of calming tools, I’m hosting a free event soon where we’ll work on creating a personalized routine that’s perfectly tailored to you.
P.S. This event is all about adding specific calming tools into your daily routine in a way that fits into your life, not the other way around. We’ll take everything we talked about here and get super specific, so by the end, you’ll have a plan that you’re excited to stick to. Want in? Sign up here, and let’s do this together!
