Treat Yourself With This 7-Step Daily Self-Care Checklist

No matter how busy you are, carving out time for self-care is crucial to your overall well-being. If you're struggling with your routine or want to start new habits, following a daily self-care checklist may help.

Self-care is closely tied to increased happiness, productivity and self-confidence. Engaging in self-care also makes you more resilient and can lower the risk of anxiety or depression as well as help you better manage ongoing mental health issues. Self-care has even been tied to having fewer complications from serious health conditions, such as heart disease.

Daily Self-Care Checklist

Self-care means something a little different to everybody, but there's no doubt that taking a few minutes each day to prioritize yourself has major perks. Not sure where to start? This daily self-care checklist, complete with several self-care essentials you may want to add to your arsenal, can help you stay on track.

1. Nourish Your Body and Mind

Get your day off to a good start by eating a healthy and satisfying breakfast. Research has shown that people who regularly eat breakfast tend to have better overall health-related quality of life, as well as lower levels of stress and depression. And while a sugary muffin might taste great, the pleasure is apt to be short-lived. Instead, aim for a meal that provides ample protein and fiber, which will power you through your morning without the crash. Try oatmeal with peanut butter, Greek yogurt and fresh fruit, or whole-grain bread with a hard-boiled egg.

Meanwhile, you can set the tone for the day by turning your breakfast into a mindful moment. Instead of scarfing down food during your commute or in front of your computer, sit down at a table, eat slowly, and really savor the smells, textures and flavors of your meal.

2. Hydrate, Hydrate, Hydrate

The average person's body is made up of 60% water. Depending on factors like age, sex and hydration levels, that amount of water changes anywhere from 45% to a staggering 75%. As a result, every single cell needs ample water to function properly. You need fluid to regulate your body temperature and metabolism, cushion your brain and spinal cord, lubricate your joints and so much more.

While there's no standard amount of water that everyone needs each day — it depends on your size and activity level, among other factors — six to eight 8-oz glasses is typically a good goal. Plan to drink fluids, especially water, every 30 minutes or so to help prevent dehydration. And carry a refillable water bottle with you to make it as easy as possible to stay on track. One to try: Takeya Tritan Spout Bottle.

3. Look Your Best to Feel Your Best

Appearance isn't everything, but most people feel better about themselves when they're confident about how they look. A basic skincare routine — cleansing and moisturizing, as well as toning and exfoliating as needed — is a good place to start. For quality, affordable options, check out the Daylogic line of products, such as the Daylogic Gentle Skin Cleanser and Daylogic Gentle Formula Moisturizer.

Meanwhile, don't be afraid to add a pop of color: So-called "dopamine dressing", which involves wearing bold, joyful colors, has been shown to trigger the release of dopamine, a happiness hormone, in your brain. Prefer to wear neutrals? Add a swipe of mood-enhancing bright lipstick with Almay Lip Vibes Lipstick with Shea Butter and Vitamins E and C.

For an extra boost to your mood and appearance, experiment with a smile-enhancing teeth-whitening treatment.

4. Get Moving

Don't have time to exercise? Considering the many benefits it provides — including lower blood sugar, reduced risk of heart disease and certain cancers, stress reduction and better sleep — you can't afford to skip it, either. Official health guidelines recommend 150 minutes of activity per week, but it's OK to break that down into smaller chunks or just squeeze in movement whenever you can. Consider keeping a few fitness tools at home, like resistance bands for stretching and strength training, to make mini-workouts as accessible as possible.

If you already find exercise enjoyable, great! But if it tends to feel like a chore, mixing it up and getting creative can help a lot. Consider dancing, snow shoeing, hula-hooping, or whatever kind of movement sounds fun to you.

5. Think Before You Scroll

Social media can help you stay connected to far-flung friends and find new groups and information, but research has shown that it may also contribute to feelings of loneliness and fear of missing out (FOMO). If you often feel worse about yourself or the world at large after spending time on social media platforms, it might be time to take a break, or at least limit the amount of time you devote to the virtual world each day. Turning off notifications and unfollowing people whose posts aren't contributing to your happiness are also a wise self-care move.

6. Jot It Down

If your mind is frequently cluttered with anxious thoughts, try putting pen to paper; doing so may relieve stress, depression and anxiety. Keeping a journal may also boost your mood by making it easier to practice gratitude. Literally counting your blessings by thinking about things you're grateful for is good for your mental and physical health. Consider jotting down three things you're grateful to have — they could be material items, experiences, relationships or opportunities — every single day.

7. Rest Up

Many people treat sleep as an indulgence, but it's a biological necessity. Getting adequate good-quality sleep is crucial for mental and physical health. People who skimp on it are more prone to a host of problems, including irritability and stress. Lack of sleep is also linked to a higher risk of health problems including diabetes, high blood pressure, and heart disease.

Prioritize good rest by taking 30 to 60 minutes before bed to engage in a soothing self-care ritual. Try gentle yoga, take a warm bath, brew a cup of caffeine-free herbal tea, or practice some deep breathing exercises.

Self-Care for a Happier, Healthier You

By now, it should be clear that self-care is an essential part of keeping your body and mind healthy. If you've been feeling stressed or exhausted, take it as a cue to devote extra attention to putting yourself first more often. Following this daily self-care checklist — or using it as a jumping-off point for your own strategies — will help restore the energy and tranquility you need to thrive.

Clinically reviewed on September 12, 2024

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