Table of Contents
Creating a self care action plan is a very smart use of time considering how easy it can be to forget about it in our fast paced world. Having steady habits and reminders can do wonders in preventing burnout and improving overall quality of life.
Step 1: Assessment
It’s time to sort out your priorities. What are you lacking/ needing the most help with? Take a look at your current lifestyle, and ask yourself the following questions.
- What part of my life feels unfulfilling? What is bothering me the most?
- How am I feeling right now? How do I feel most of the time?
- What are some of my current coping mechanisms? Are these positive or negative? Do they help me in the long run?
- If there were 2-3 things I could focus on, what habits would make the biggest difference in my life?
- What has worked for me in the past? When do I feel at my best?
The point of this step is simply to get to know yourself better. A big part of self care is simply checking in with yourself on a regular basis, so you can make necessary adjustments.
Write down what is important right now. Is your messy room overwhelming? Make cleaning it your first goal. Sometimes there can be one or two big things stressing us out more than we realize, so it’s important to identify those things to deal with them properly.
Step 2: Customization
How do you work best? Under a time limit? With music? How can you see yourself really enjoying self care?
In the book “Atomic Habits” by James Clear, two of the four components of a good habit are making it attractive & satisfying.
Get creative! Maybe you like to have a buddy for relaxation time. Maybe you like going all out with candles and face masks. Or maybe all you want is a nap.
As long as you are doing something rejuvenating and good for your overall well being, there are no wrong answers!
Step 3: Make a System
It can be easy to put off self care in favor of productivity or social expectations. This means that it is important to have a system in place so boundaries aren’t as difficult to set when you need to.
You can commit to having one or two days a week where there are no set plans or expectations. You can also create a reminder every once in a while to check in with yourself again.
Another idea is to write down a habit plan. Get specific with your intentions, and focus on simplicity. A couple examples could be something like:
I will ______ after I _____ for _____ long.
I will ______ at (time)
Tracking habits can be overwhelming for some people, but extremely helpful for others. It is good to experiment with this aspect as well. Do you like lists? Charts? Pictures? Maybe you’d prefer physical visualization like a jar full of pompoms. Or maybe you have regular check-ins with a friend. It is up to you!
Step 4: Adjust and Repeat!
The more you do this self care action plan, the more you will learn about yourself through trial and error.
No one is perfect, and no one is identical. What works for one person may not work for you. And another’s needs might not be the same as yours.
It is easier said than done to stick with habits. It’s a struggle for everyone so don’t be too hard on yourself. Just remember that progress is not linear and any amount of effort is worth a pat on the back!
Self Care Categories
Here is an image with some main categories of self care if you need any ideas on where to start with you self care action plan!
