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> Self-Care & Mental Wellness Checklist (Daily Guide)
Self-Care & Mental Wellness Checklist (Daily Guide)
I. Morning Routine
Wake up at a consistent time
Drink a glass of water
Practice gratitude (list 3 things you’re thankful for)
Engage in a brief mindfulness or meditation practice
Stretch or do light exercise
II. Nutrition
Eat a balanced breakfast
Stay hydrated throughout the day
Prepare healthy snacks for later
Plan and eat a nutritious lunch
Avoid excessive caffeine and sugar intake
III. Physical Activity
Schedule at least 30 minutes of physical activity
Try a new form of exercise (e.g., yoga, walking, dancing)
Take short breaks to move during long periods of sitting
Incorporate deep breathing exercises
IV. Work/Study Balance
Set clear, achievable goals for the day
Prioritize tasks and create a to-do list
Take regular breaks to rest your mind
Limit distractions (e.g., social media, notifications)
Reflect on accomplishments at the end of the day
V. Social Connections
Reach out to a friend or family member
Engage in a meaningful conversation
Participate in a community or group activity
Express appreciation to someone in your life
VI. Evening Routine
Wind down with a relaxing activity (e.g., reading, journaling)
Limit screen time before bed
Practice a calming bedtime ritual (e.g., warm bath, meditation)
Set a consistent bedtime to ensure adequate sleep
VII. Reflection
Review the day and note what went well
Identify any challenges faced and how to address them
Set intentions for the next day
Acknowledge your feelings and practice self-compassion
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