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Self care checklist printable

A free self care checklist printable: a weekly grid with nine ready labels (sleep, water, movement, food, time outside, talking to someone, something you enjoy, rest and tidying), one blank row of your own and seven day columns.

Updated 21 October 2026. Sources named on the page.

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  • Nine ready labels and one blank row
  • Seven day columns, Monday to Sunday
  • A4 and US Letter, black and white friendly
  • Free to print for yourself
The self care checklist printable sheet in A4 size
Every claim names its sourceNothing you type is savedFree, no sign upFor adults aged 19 and overPrivate by default
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  • Every claim names its study
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What is on the sheet

  • Sleep enough, drink water, move my body, eat well
  • Time outside, talk to someone, do something I enjoy
  • Rest or switch off, tidy one thing, one blank row
  • A4 and US Letter

The picture shows the A4 self care checklist printable. The US Letter version has the same layout.

How to use it

Write the week at the top. Choose two or three rows that matter most this week and tick a box when you do them. You are not meant to tick every box.

Make the blank row yours

Use the blank row for something specific to you: a stretch, a call to a parent, a hobby, five minutes of quiet. Change it each week if you like.

Not sure which tool you need?Ten examples, each with a worked screen and the prices of the paid apps.
See the ten tools

Small is enough

Each tick can be tiny: a glass of water, a short walk, a text to a friend. The grid shows you what you did and what you skipped without any judgement.

When a checklist is not enough

A checklist is a nudge. If you have been struggling for a while, please talk to a doctor or a support service. The self care ideas guide has more to try.

Questions

Do I have to tick every box?

No. Pick two or three that matter this week.

Can I change the labels?

Yes. Cross one out and write your own, or use the blank row.

Does it come in A4 and US Letter?

Yes.

Keep going

Keep going after the self care checklist printable

Sign up free for the Daily Journal app: habits, food, mood and sleep in one private place. Free to start.

Free to start. Next you choose a password, type the code we email you, and your account opens. We keep your email, what you chose and basic details of your visit: the page, where you came from, your browser type, your IP address and a random id saved in your browser. Privacy.