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Creating Your Personalized Self-Care Master Plan

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.

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.

Mid-Year Journal Prompts

July marks halfway through the year-- and the perfect time for some reflection on your year so far.

Try to take a half hour this week to journal about the following questions. (Really! Open up your calendar right now and schedule when you'll do this!)

  • What’s been your favorite day so far this year? How can you create more of those days?
  • What big goals did you set this year? How has your progress been?
  • What might you need to change to reach your goals by the end of the year? What’s the very first step you need to take?
  • Check in with the following areas of your life: mental health, financial health, spiritual health, relationships with friends, relationships with family, romantic relationships, relationship with nature, creativity and play, organization, work, sleep.
  • What are the top three areas from the list above that might need some extra love for the rest of the year? What might that extra love look like?
  • Imagine that it’s December 31, 2019. Summarize what has happened this year. How did you do it? How do you feel? 

Hope the rest of your year is great!

Journaling Prompts for the Best Year Ever

The week between Christmas and New Year's is always my fave. After a couple of days of rest, I'm usually flooded with new ideas and motivation.

Here are some journal prompts you can use to reflect on the past year and gear up for the year ahead.

  • What was awesome and not-so-awesome about this year? (Take a look at your planner or Google Calendar and make a list of +'s and -'s.)
  • Looking at my highlights of the past year... What themes emerge? What goals/habits can I set around these themes to create more highlights next year?
  • What advice would my 80-year-old self give my current-day self? (Inspired by Susan O’Malley’s Advice from My 80-Year-Old Self)
  • What were the biggest lessons I learned this year?
  • What made me uncomfortable this year that turned out to have a big payoff? (This one always reminds me that challenge = growth. At the end of the year, I'm often most proud of the things I did that were the scariest at the time.)
  • How can I make the world a better place and help others this year?
  • At the end of this coming year, what would I be super psyched to have accomplished?
  • What monthly goals would help me get to those accomplishments?
  • What daily habits would help me get to my January goals?

There are lots more questions like this in our the Habit Brainstorm Guide of our Habit Calendar. After you figure out where you want to focus this year, you can track the small habits that can add up to some big goals.

Do you have any other prompts that you use to wrap up the year? Let us know on Twitter!

Have a great year!


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