For When You’re Just Trying to Keep It Together (and Maybe Thrive a Little)

Because sometimes “self-care” isn’t a bubble bath and a 10-step skincare routine—it’s remembering to eat a real meal and text your mom back.

Check off what you need today. Or even right now. No pressure, no perfection. Just progress, and tiny steps toward feeling more like you again.

Body Check-In

[ ] I drank a full glass of water (no, coffee doesn’t count—rude, I know)
[ ] I ate something with protein and carbs
[ ] I moved my body—stretching counts, so do dance breaks in the kitchen
[ ] I got fresh air, and sunlight — even if it was just standing outside for 3 minutes
[ ] I took any meds, vitamins, or supplements I’m supposed to

Mind & Mood Reset

[ ] I took a few deep, intentional breaths (inhale for 4, exhale for 6—feel free to roll your eyes, but it works)
[ ] I noticed a negative thought and didn’t let it run or ruin my day
[ ] I said no to something I didn’t have capacity for
[ ] I journaled, vented, voice-noted, or otherwise got it out of my brain
[ ] I let myself cry, laugh, or feel without guilt

Heart & Soul Maintenance

[ ] I reached out to someone who makes me feel safe or seen
[ ] I did something small that brings me joy (scrolling TikTok counts… within reason)
[ ] I reminded myself that this moment doesn’t define me
[ ] I consumed something nourishing—music, a podcast, a book, or just silence
[ ] I gave myself some damn grace

Bonus Round: If You’re Feeling a Little Extra

[ ] I put on a real outfit (even if it’s just elevated loungewear)
[ ] I tidied up one small area (like… that chair of doom)
[ ] I made future-me’s life easier—laundry, meal prep, plans for the week ahead
[ ] I romanticized one mundane thing (like lighting that diptyque candle while you fold laundry)
[ ] I reminded myself: I’m doing better than I think I am.

Pro Tip:
Save this checklist for future you. Print it. Screenshot it. Tape it to your bathroom mirror. Let it be the gentle nudge you need on those heavy, hard, “I can’t even” days.