Use This Self-Care Checklist to Reach Your Wellness Goals

Updated: Sep 13

Ever wish you could mark off a checklist to make sure you’re on the right track for mind, body and spirit well-being? Now you can. This list can help you monitor the quality of life you seek through sleep, exercise, eating healthy and more.

Person checking boxes on white paper with a pen
Let self-care help you make your mark on mind, body, spirit well-being.

After the kids went to bed one evening, I sat down to write a list of all of my daily must-have self-care practices that allow me to feel well and be present in my life:

  • A full night of quality sleep

  • Some movement throughout the day (with an emphasis on my morning exercise routine)

  • Eating a nourishing breakfast, lunch and dinner

I call these my self-care must-haves because they are the backbone of a healthy lifestyle.


To my list, I added other things that I typically do for self-care every day. Like bonus ingredients to an already well-rounded dish, these extras can enhance and enrich whatever I'm trying to amplify in my life.


This basic self-care/stress less checklist was inspired by Ayurveda, yoga’s sister science and one of the oldest medical traditions in the world. You can’t really talk about radiant well-being without also referencing Ayurveda.


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Practice It: Monitor Your Self-Care With This Checklist

Print the list below, and at the end of every night, check-in with yourself to see how you dedicated time and thought to your self-care. The more you practice self-care, the more it becomes part of your routine.

The Basics

  • Got 7 to 9 hours of quality sleep last night

  • Exercised today

  • Ate a moderate breakfast between 7 and 9 a.m.

  • Ate a filling lunch between noon and 2 p.m.

  • Ate a small, nourishing dinner between 5 and 7 p.m.

  • Ate mostly veggies and fruits, and healthy fats and proteins

  • Drank enough water to stay hydrated

The Add-Ons

  • Meditated today

  • Journaled today

  • Began the day with warm water with lemon or lime

  • Engaged with high-vibe content—a book or magazine, an inspirational podcast or video

  • Turned off all electronics at least one hour before bed

  • Did something I truly enjoy and felt more cheerful as a result

  • Connected with at least one person in a meaningful way

Of course, there are other self-care practices that can be added as optional add-ons, but this list can help you get started. Mix and match the various options, and infuse this list with your own to customize them to your lifestyle and schedule. Let me know how it goes on Instagram @JulieGtheYogi!


Note that this website is for informational purposes only and should not be used as a substitute for professional medical advice, diagnosis or treatment. Speak with your doctor before beginning any new exercise routine or wellness plan.

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