A Simple Self-Care Routine You Can Actually Keep

Self-care often gets pushed to "when things calm down", which for most people means never. A routine that works is small, planned in advance and easy to pick back up after a hard week.

1. Make a self-care menu

List ten things that help you feel better, from five-minute ones (a cup of tea, a short walk, a favorite song) to longer ones (a bath, a call with a friend, a slow morning). On a tough day you just pick from the menu instead of trying to think of something.

2. Choose two daily basics

Pick two small things to do every day, like drinking a glass of water first thing and stepping outside for ten minutes. Track them on a habit tracker so you can see them adding up.

3. Check in with your mood

Once a day, note how you feel on a simple scale. After a few weeks, patterns appear: which days are harder, and which habits, people or places lift you up.

4. Write three good things

Before bed, write down three things that went well or that you're grateful for. They can be tiny. It takes two minutes and ends the day on a kinder note.

5. Put it in your planner

Schedule a longer self-care slot once a week, just like an appointment. If it's written down, it's much less likely to get bumped.

6. Be kind when you miss a day

Self-care isn't another thing to fail at. Missed a day? Start again today.

Tools that help

• The self-care planner templates include gratitude prompts, a mood tracker and a habit tracker.
• The Bitshelf Planner app has a one-tap mood tracker that colors in your month.
• The free habit tracker maker prints a 30-day tracker in a minute.

Journaling and routines can help, but they aren't a substitute for professional support. If you're struggling, please reach out to a doctor, a mental health professional or someone you trust.

Keep reading: How to build habits that last · ADHD-friendly planning tips