Self Care - how to stick to it, why it's important.

I don't know about you guys, but I see a decline in my overall well-being when my self care slips - and it's easy for it to slip in my busy life!

The Real Work of Self-Care: It's More Than Bubble Baths

As a therapist, I talk with people every day who are burned out, overwhelmed, and exhausted by the daily demands of life. Somewhere along the way, many of us have picked up the idea that self-care is indulgent—or worse, selfish. But the truth is, self-care is essential. It’s the quiet, consistent work of taking care of yourself so that you can show up for your life with energy, clarity, and purpose.

Let’s be real: self-care isn’t just about spending money or spa days or green juice (though those can be lovely!). Real self-care is the often-unseen, sometimes unglamorous foundation of a well-regulated nervous system and a healthy, resilient body and mind. It’s about brushing your teeth and tending to your soul. It’s about nourishing your body with clean, living water and nourishing your brain with daily reading. It’s about getting honest about what you need and building daily rituals that support your whole self—physically, mentally, emotionally, and spiritually.

This self care checklist is something from my own, personal list of tools. This is something I use to remind myself what I need to do for myself - because if I don't, I'm scattered and don't always get all the things in. The act of checking the boxes just adds to feeling accomplished (and gives your system a little dopamine hit).

The Pillars of Self-Care

To help you build a self-care routine that’s both sustainable and effective, I’ve created a printable Self-Care Checklist you can download and personalize. It’s designed to support a whole-person approach, with ideas you can use or replace with your own. Some days, your self-care may be as simple as brushing your teeth and drinking water. Other days, you might have the bandwidth for meditation, movement, and meaningful creativity. Either way—it all counts.

Here are just a few examples from the checklist to get you thinking:

💪 Physical Self-Care

• Drink (your personal goal) ounces of water

• Take your supplements

• Move your body intentionally (walk, stretch, yoga, weights)

• Gua sha or dry brushing to stimulate circulation

• Apply lotion to your entire body

• Give yourself an everything shower or a bath

• Do your skincare routine, or apply a mask

• Floss your teeth! - I suck at this, even though it should be easy and routine - adding it to my checklist helps me get it done

• Get the macronutrients you need (I'm not going to assume to know what your body needs)

• Fast for 13–15 hours if that feels good for your body

• Minimize anything that your body is telling you isn't helpful (nicotine, alcohol, stimulants, environmental toxins/plastics)

🧘‍♀️ Spiritual Self-Care

• Practice daily affirmations

• Read devotional, or spiritual text of your choice

• Pray

• Attend a religious service

• Connect to nature or spend time in the sun

• Meditate or do some breathwork

• Take some time to yourself, to be quiet

  
  

🧠 Mental & Emotional Self-Care

• Journal: free write (try using 750words.com), document brags and gratitudes, ask chatGPT for some introspective journal prompts

• Gratitude: Just spend some time refocusing or what you're thankful for - there's always something (your soft bed/pillow, the air that you're breathing, electricity, the gift of being alive on this planet)

• Read something entertaining, uplifting or thought-provoking for 30 minutes

• Laugh: what makes you crack up? Find some humorous go-to videos

• Challenge your brain with a puzzle, game, or creative project

• Spend time with people who get you and appreciate you - if you don't have these people, it's time to find them!

  
  

🧬 Nervous System Nourishment

• Generate oxytocin: cuddle, laugh, connect with someone you love, play with your pet, or (gasp) have sex with your person - orgasms are one of the many gifts we have in this human body!

• Brush your pet’s teeth (yes—routine care for them, calming connection for you!)

• Create something: update your website, draw, write, build, create a meal, create a plan for something

  
  

Gentle Reminder:

Self-care isn’t a performance or another task to “get right.” It’s a way of honoring yourself as a living, feeling, dynamic being. Some days, your checklist will be full of checked boxes. Other days, just noticing what you needed is enough. This is about tending, not perfecting.

👉 Click here to download your printable self-care checklist

Feel free to print it, add your own items, and use it as a gentle anchor throughout your week. Make it your own. You’re worth the care.

I hope you've found some useful self care suggestions to add into your routine!

K.C.