Creating a Self-Care Checklist: A Guide to Feeling Your Best

When life feels overwhelming, we tend to push our self-care into the back burner. A personalised self-care checklist can make all the difference in staying grounded and feeling your best.

Here’s your ultimate guide to building a simple, actionable self-care routine you can stick to.

Number 1: Focus on Sleep

Why it matters: Sleep recharges both your body and mind. Without enough of it, everything feels harder.

Questions to ask yourself:

• Am I getting 7–9 hours of sleep every night?
• Is my sleep environment supporting good rest (no distractions or screens)?

Action items:

• Create a bedtime routine where you turn off all screens an hour before bed, dim the lights, and wind down with a book or calming activity.
• Keep a consistent sleep schedule, even on weekends.
• Make your bedroom a cosy sanctuary – think comfortable bedding, minimal clutter, and blackout curtains.

Number 2: Prioritise Nutrition

Why it matters: Food is fuel! Better nutrition helps your energy, mood, and long-term health.

Questions to ask yourself:

• Am I eating regularly? Do I eat too much, or am I waiting until I’m starving to eat?
• Do my meals make me feel energised or drained?

Action items:

• Practice mindful eating – slow down, enjoy your meals, and listen to your hunger cues.
• Add more colourful fruits and veggies to your plate.
• Plan your meals ahead of time to reduce last-minute unhealthy choices. You can also consider our Slender Wonder ready-made meals. They are packed with nutrients and require no cooking time.

Number 3: Move Because You Love It!

Why it matters: Movement is medicine for both body and mind, but it shouldn’t feel like a chore.

Questions to ask yourself:

• Do I enjoy the activities I’m doing to get exercise?
• Am I moving enough to feel good in my body?

Action items:

• Choose activities that make you happy, like hiking, dancing, wall yoga, or even roller skating.
• Set realistic goals. You can aim for 150 minutes of moderate activity per week, but start where you’re at.
• Sneak movement into everyday life, like walking while on the phone or taking the stairs.

Number 4: Manage Stress Like a Pro

Why it matters: Stress can take a toll on both your mental and physical health if left unchecked.

Questions to ask yourself:

• What’s causing me the most stress right now?
• Am I setting aside time to relax and unwind daily?

Action items:

• Try mindfulness practices like meditation, deep breathing, or journaling to clear your head.
• Create boundaries. Say “no” to extra commitments when needed.
• Schedule breaks away from screens and work for guilt-free downtime.

Number 5: Strengthen Your Mind

Why it matters: Keeping your brain active and engaged supports mental clarity and sharpness.

Questions to ask yourself:

• When was the last time I learned something new or tried a new hobby?
• Am I spending time on activities that challenge or inspire me?

Action items:

• Read books or listen to podcasts that spark your curiosity.
• Solve a puzzle, play a brain game, or take an online course for fun.
• Make room for a personal growth journal about your goals and reflect on what matters most.

Number 6: Tune Into Your Feelings

Why it matters: Your emotions offer valuable insights into what you need to thrive – don’t ignore them!

Questions to ask yourself:

• Am I acknowledging my feelings or burying them under distractions?
• Do I have outlets to process emotions, like talking to someone or journaling?

Action items:

• Spend some quiet time reflecting on how you’re feeling; journaling works wonders here.
• Practice mindfulness to stay present with your emotions.
• Talk it out with a trusted friend, family member, or therapist.

Number 7: Nurture Meaningful Connections

Why it matters: Strong relationships and social support contribute hugely to emotional wellness.

Questions to ask yourself:

• Do I feel connected to the people who genuinely care about me?
• Am I balancing social time with my need for personal space?

Action items:

• Text or call someone important to you to catch up, even if it’s just for five minutes.
• Plan quality time with loved ones. Go put a coffee date or game night on your calendar.
• Meet new people by joining a community group or volunteering.

Number 8: Unplug and Recharge

Why it matters: It’s easy to get burned out when you’re constantly plugged into technology and on the go.

Questions to ask yourself:

• Am I giving myself permission to rest when I need it?
• How often do I take breaks from technology?

Action items:

• Schedule short breaks during your day for a quick walk, nap, or daydreaming session.
• Try tech-free zones or hours (think no phones at dinner or after 8 p.m.).
• Spend time outdoors. Fresh air and nature can do wonders for resetting your mind and mood.

Number 9: Create Space for Fun

Why it matters: Play and fun aren’t just for kids – they’re crucial for a happy, balanced life.

Questions to ask yourself:

• When was the last time I did something purely for fun?
• What hobbies or activities bring me joy?

Action items:

• Pick up an old hobby you loved, or try something totally new, like painting, baking, or learning an instrument.
• Carve out time each week (even 30 minutes) for activities that make you smile.
• Treat yourself to small joys, like a favourite treat or a movie night.

Final Reminder

Your self-care checklist doesn’t have to be complicated or perfect. It’s all about what works for you.

Start with one or two steps from this list, and build your routine slowly. Adapt it as your needs change, and remember that taking care of yourself isn’t selfish.

Now, grab a pen and start creating your ultimate self-care checklist.