Checklist Template for Daily Self-Care Routines

Morning Routine

• Hydration and Breakfast

  • Drink a glass of water.

  • Eat a balanced breakfast (e.g., toast with eggs, porridge, or a smoothie).

  • Take prescribed medications or supplements, if needed.

• Personal Hygiene

  • Brush teeth.

  • Use mouthwash.

  • Wash your face (or splash with water if preferred).

  • Brush your hair.

  • Apply deodorant.

• Get Dressed

  • Choose comfortable clothes for the day.

  • If needed, check the weather and dress accordingly.

• Movement and Mindfulness

  • Spend 5-10 minutes stretching or light exercise (e.g., simple yoga poses or walking in place).

  • Take a few deep breaths to center yourself.

Midday Routine

• Lunch and Hydration

  • Drink a glass of water before eating.

  • Eat a balanced lunch (e.g., a sandwich with fruit or a salad with protein).

• Self-Check-In

  • Take a moment to assess how you’re feeling emotionally and physically.

  • Write down or think about one thing you’re grateful for.

• Movement or Fresh Air

  • Step outside for 5-10 minutes if possible.

  • If unable to go outside, sit by a window or stretch indoors.

• Enjoyable Activity

  • Spend 15-30 minutes doing a hobby or activity you enjoy (e.g., reading, crafting, or listening to music).

Evening Routine

• Dinner and Hydration

  • Drink a glass of water before dinner.

  • Eat a balanced dinner (e.g., pasta with vegetables, grilled chicken with rice, or soup).

• Personal Hygiene

  • Brush teeth.

  • Use mouthwash.

  • Wash your face or shower.

  • Brush or style your hair.

  • Apply any evening skincare products, if applicable.

  • Relaxation and Preparation

  • Spend 10-15 minutes on a calming activity (e.g., journaling, meditation, or listening to soothing music).

  • Set out clothes for the next day or review your schedule.

Before Bed

• Final Wind-Down

  • Take prescribed medications or supplements, if needed.

  • Practice a relaxation technique (e.g., deep breathing, progressive muscle relaxation).

  • Turn off screens 30 minutes before bed.

  • Read, listen to calming sounds, or practice mindfulness until you feel sleepy.

Throughout the Day

• Hydration Goal

  • Drink 6-8 glasses of water throughout the day.

• Energy Management

  • Take short breaks between tasks to recharge.

  • Recognise when you need to rest and give yourself permission to pause.

Final Thoughts

This step-by-step checklist is designed to make daily self-care more manageable and thorough.