Self-care isn't just about bubble baths or the occasional unplugged weekend—it's a deliberate lifestyle, a way of living. With so many demands on our time and energy, truly nourishing ourselves requires us to be mindful and intentional. It requires a mindset shift and the development of sustainable habits across all areas of life.
That’s where this holistic self-care planner comes in. Grounded in seven essential areas of well-being, these mind shifts and new habits will help create optimal health, even for the busiest of people!
Estimated reading time: 5 minutes
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When it comes to self-care, it's not just about exercising or eating a healthy diet. There are seven areas where we need to focus on to have a luxuriant self-care practice. Below are the seven areas with suggestions, mind shifts, and daily habits to try for each one.
Physical Self-Care: Nurturing Your Body for Optimal Health
Caring for your physical body is the cornerstone of the mind-body connection and all self-care. When your body is nourished, energized, and well-rested, everything else in life flows more smoothly. From nutrition and movement to rest and physical strength, small shifts in how we treat our bodies can create big returns in clarity, productivity, health, and joy.
Mindset Shift: Change “I'll rest when I'm done” to “Rest and movement fuel my best self. Time for a break.”
Daily Habits to Try:
- Start the day with 10 minutes of stretching or a walk.
- Schedule meal prep once a week to support healthy eating.
- Hydrate with intention—set a timer if needed.
- Prioritize 7–9 hours of sleep by setting a digital sunset.
- Reserve time in your schedule for exercise.
Intentional Prompt:
"What does my body need today to feel nurtured, strong, and energized?
Related Reading: What’s All the Fuss About Self-Care?
Mental and Intellectual Self-Care: Feed Your Brain,
Focus Your Attention
Stimulating your mind and training your brain help you maintain mental health. Mental self-care entails keeping your brain alert, memory sharp and disciplining your thoughts to be kind and encouraging. Reduce the mental clutter and make space for greater sharpness and clarity. Don’t let that inner critic wear you down!
Mindset Shifts:
- Change from “It’s never enough, why try?” to “I fill my mind with positive thoughts that encourage me.”
- Change from “I have too much to do to meditate.” to “If I clear my mind, everything I do will feel better.”
- Change from “There’s no time for self-care” to “Each day I create micro habits that support my mental health.”
Daily Habits to Try:
- Read or listen to a podcast during lunch.
- Do a mindfulness practice for 2-3 minutes.
- Replace self-doubt with intentional affirmations.
- Journal daily for a few minutes at night to empty your mind before sleep.
- Learn something new daily (even a new word enriches you).
Intentional Prompt:
“My positive intention for today is: ”
Related reading: “Stop that Racing Mind Overthinking at Night, and Get Restful Sleep.”
Emotional Self-Care: Honoring Your Inner Experiences
Your emotional fitness is at the heart of your well-being and physical health. Tuning into how you feel and why raises emotional literacy and self-awareness. When we pay attention to our emotions, we can act on their wisdom.
Emotional self-care enables us respond to life with resilience rather than reacting from old patterns.
Mindset Shifts:
- Change “Feelings are a hassle!” to “I listen to my emotional wisdom.”
- Change “I don’t have time for feelings” to “I feel my emotions fully. They guide me to inner peace.”
- Change “I am so angry!” to “What action can I take to calm myself?”
Daily Habits to Try:
- Practice naming your emotions without judgment for better emotional regulation.
- Keep a gratitude journal (3 things you're grateful for each day).
- Take 10 minutes for quiet reflection or alone time.
- Celebrate small wins with self-acceptance and appreciation.
- At the end of each day, identify three experiences day that brought you joy.
Intentional Prompt:
“What am I feeling, and how can I tend to it?”
Related reading: "Self-Care Is Foundational to a Healthy and Happy Life."
Spiritual Self-Care: Anchoring Purpose and Presence
Spiritual self-care connects us with something greater—our purpose, values, or the natural world around us. When you nourish your spirit and commune with your authentic self, your awareness sharpens, and your attention becomes more clear and intentional.
Whatever connecting to a higher power means to you, make room for it in your life!
Mindset Shift:
- Change “I’ll take quiet time for myself when things slows down” to “Just a minute of solitude will renew me. Breathe.”
- Change “I can’t possibly be mindful with so many demands on my time” to “I practice mindfulness in small ways every day.”
- Change “I am lonely and discouraged” to “When I center in my heart, I feel connected to life.”
Daily Habits to Try:
- Practice a mindfulness practice or meditation.
- Recite affirmations that align with your values.
- Connect with nature regularly (walks, grounding, or basking in the warmth of the sun).
- Reflect on your actions for the day, asking, “Are my actions congruent with my core values?”
Intentional Prompt:
“What is one value I want to live more fully today?”
Relational/Social Self-Care: Nurturing Connection
and Boundaries
We are wired for connection, but not at the cost of ourselves. Relational self-care builds meaningful connections while also respecting our own needs and boundaries.
When you nurture healthy relationships, you create a support system that uplifts you. Knowing when to choose time with others versus time with self is key to ensuring you are nurtured, not burned out.
Mindset Shift:
Change “I have to please everyone” to “Healthy connection includes honoring my needs, too.”
Daily Habits to Try:
- Set one boundary with kind firmness.
- Reach out to a friend or loved one with intention.
- Spend quality, undistracted time with someone you care about.
- Do a kind deed for someone without expectation.
- Call a friend you haven’t talked to recently, or send a card with a meaningful message.
Intentional Prompt:
“What relationship needs nurturing today?”
Related Reading: "Parents Need Self-Care to Be Their Best Self."
Financial Self-Care: Promoting Security and Conservation
Financial self-care is not just about managing money or budgeting; it's about peace of mind and making empowered choices. If you’ve ever experienced the stress of debt or the drain it takes on a person, you’ll understand that this area of our lives cannot be ignored. Financial self-care builds a healthy relationship with money that grows right alongside compound interest!
How you handle your finances can have a profound effect on your stress levels and your opportunities—or lack thereof—and your sense of personal freedom.
A money mindset acknowledges that everything, even attending a spiritual retreat, requires money. We need to spend money even for the most minimalistic lifestyle.
Mindset Shift:
- Change “Money is stressful” to “Money is a valuable tool for my well-being.”
- Change “We never have enough money: to “I take care of money, and it provides me with choices for a quality life.”
- Change “Budgeting takes too much work” to “Financial security gives me peace of mind.”
Daily Habits to Try:
- Track your spending for one month and make adjustments to save more.
- Get a budgeting app to help you make value-based financial decisions.
- Reflect on what financial security means to you.
- Set a tiny savings goal (e.g., $5 per day).
- Ask yourself before each purchase, “What value does this item (or service) add to my life?”
Intentional Prompt:
“What small financial step can I take today to support my future self?”
Related reading: “How to Develop a Healthy Relationship with Money.”
Environmental Self-Care: Creating a Space
that Supports and Nurtures You
Our environment impacts our energy, convenience, efficiency, creativity, and peace of mind. Environmental self-care creates a space for us to regenerate by surrounding ourselves with comfort, beauty, order, and inspiration.
When your outer world supports you, your inner world finds ease.
Mindset Shift:
- Change “I don’t feel like cleaning” to “My space reflects how I care for myself.”
- Change “This clutter is driving me crazy” to “I’ll give away one thing every week.”
- Change “Why do I keep gifts that I hate? They’re such a drain!” to “Let me find a new home for this item; somebody will love it!”
Daily Habits to Try:
- Tidy and organize one room weekly.
- Bring nature inside to nourish you: open a window, light a candle, add an essential oil diffuser with your favorite scent or display fresh-cut flowers from your garden. (Lilacs are my favorite!)
- Give away one item that no longer gives you joy. Maybe it’s a framed picture that doesn’t fit in your décor or a piece of clothing that you thought you’d like but don’t. My motto: “Love it, use it, value it, or ditch it!”
- Add a small dose of beauty—art, your child’s art, or frame a photo you love.
Intentional Prompt:
“What is one way I can create more beauty in my home today?”
Related reading: "Self-Love Begins with Self-Care: a Formula for Heightened Inner Peace."
Below is an infographic to use as a checklist for increased self-care.
The Seven Areas of Self-Care Chart
Start Small, Show Up Often
Holistic self-care isn’t about perfection. It’s about showing up for ourselves consistently—one area at a time with small, intentional choices that support your well-being.
Use this daily or weekly planner to bring greater awareness and action to all seven areas listed above. The more consistently you care for yourself, the more authentically you live.
If you want personalized support to repattern your thoughts, develop healthy mindsets, and give yourself the gift of self-care, contact us at Heartmanity! We specialize in transforming lives and relationships!
