What if you had a personalized set of operating instructions to keep yourself grounded and resilient through life’s ups and downs?

We created the Self-Care Master Plan to do just that. [Click here to preview a printable version of the first three pages.]

While the Self-Care Master Plan is amazing (we’re obviously slightly biased), you can get started with the prompts below and some sticky notes. 

Post these lists where you’ll see them every day and add ideas as you think of them.

Things I like to do

For those days when you’re feeling “bleh” and are tempted to get sucked into hours of Instagram scrolling, it can be helpful to have a handy list of activities that fill your cup.

Pro tip: Make these things as easy and convenient as possible. For example, if you want to read more, try keeping a novel on your coffee table so that it is just as convenient to pick up as your phone.

Journal prompts:

  • What were some of your highlights of the past year? What were you doing?
  • Think about your ideal day. What’s on the agenda?
  • How can you make these things as easy as picking up your phone?
  • Need some thought-starters? Here are 95 self-care ideas.

My list includes reading fiction, going to the movies by myself, hiking, baking, seeing friends and family

People I like to see

Life is busy, but that’s no excuse for not seeing your favorite people. Think about people who leave you energized, not depleted. Don’t forget out-of-towners you could call or Skype!

Journal prompts:

  • Going back to your highlights of the past year, who were you with?
  • Who do you feel completely yourself around?

Thought-starters: Think about friends, family, coworkers, college friends, and neighbors

Power Songs

Humans are wired to respond to music. This is a list you can come back to when you're feeling low-energy or need a pick-me-up. 

This one may take some time to fill out. Add new songs as you remember them or hear them out in the world.

Journal prompts:

  • What songs make you say, “That’s my jam!” when then come on?
  • What’s your go-to karaoke song?

My list (don’t @ me): Anything by Lizzo, “Just a Girl” by No Doubt, “24k Magic” by Bruno Mars, “Champion” by Kanye West, “I Love It” by Icona Pop, “Stronger” by Kelly Clarkson, “I Like It” by Cardi B, “Every Little Thing” by The Police

We hope these lists give you a little boost when you need them!

For 9 more lists, check out the full Self-Care Master Plan.