Self-Care Day Checklist

Apr 12, 2023 11:37:12 AM

Written By:
DaVinci Healthcare Expert

self care day ideas

Do you think self-care is self-indulgent? The truth is that self-care is an essential part of maintaining overall wellbeing, and it’s long past time for our frazzled, modern collective to understand what self-care actually means.

While self-care is universally beneficial, it will look different for everyone, and that’s okay. Whether you’re looking to slow the pace of your day or add some enjoyable wellness activities to your week, we’ve got you covered. Nourish your body, mind, and soul with tips and affirmations from our handy self-care day checklist.

Why is Self-care Important?

Think of self-care as your own personalized plan for stress management. The foundation of a true wellness plan rests on your willingness to prioritize not only your physical health, but also your emotional, spiritual, and mental health.

Research shows worse physical and mental health outcomes for highly stressed individuals who already know that stress directly affects health.[1] People are spending more sedentary time on electronic devices and screens, instead of outdoors or in movement-oriented activities. One study showed that high mobile phone usage was associated with sleep disturbances and negative moods or anxiousness.[2]

Why not just put down the phone and relax? Modern western society rewards productivity and emphasizes constant connection, lauding you for being on call, even when you’re on the go. This highly pressurized lifestyle makes for efficiency at work but leaves little time for wellness and self-care.

Do you want to feel calm and collected and get more done? Learn about our  Adrenal Protocol. 

Self-Care Day Checklist: Set Yourself up for Success

You are your own best advocate. If you don’t prioritize yourself, it’s unlikely that your boss or anyone else will, either. With some thoughtful planning and budgeting, you can make self-care part of your new reality. Visualize your ideal day, with physical, mental, emotional, and spiritual wellness as the central focus.  

  • Journal. Spend five minutes jotting down your dreams, reflecting on your movement through the week, or simply putting your daily goals in writing.
  • Travel, or go outside. Whether it’s a full blown beach trip or a quick hike in the woods, research affirms the importance of fresh air, sunshine, and physical movement.[3] 
  • Nurture your relationships. As important as it is to take time for yourself, it’s also crucial that you feel your integral part in a community. Nourish your identity, whether that means making new friends at a prenatal aquatics class, taking a weekend trip to visit a cousin out of state, or joining an organization that speaks to your humanitarian heart. The famous 80-year Harvard study tells us that happiness in our relationships is the best indicator for health.
  • Nourish your body. Take time to source and prepare organic, whole, nutrient-dense foods in delicious ways. The care you put into your food represents the respect you have for the body that carries you through life on a daily basis. A high quality multivitamin can help fill in nutritional gaps, and give you an extra boost of nourishment.
  • Get a facial. Unwind with an all-natural, relaxing facial treatment from a local esthetician. Many spas utilize organic, raw, or otherwise healthy and safe products in their face and body services, especially if requested.
  • Explore alternative therapies. Enjoy the circulation-boosting effects of a massage, balance your body and mind with the help of an acupuncturist, or explore complimentary modalities like reflexology, Craniosacral therapy, or a myriad of other options.
  • Take a bath. Grab the new book you’ve been meaning to read, light an ambient candle, diffuse some relaxing essential oils like lavender, sandalwood, and frankincense, and let an epsom salt bath melt away the stress of the day.

Although most people cannot realistically live every day in this ideal sequence, we can all work some of these self-care strategies into our routines. Creating a morning ritual allows you to carve out space and time to start the day your way—grounded, balanced, and focused. Social health is also key to your wellbeing, so nourishing relationships throughout the day is critical to maintaining your own sense of wellness. Finally,  ending your day with de-stressing activities helps support restful sleep and balanced moods.

Self-Care: 10 Everyday Practices

Yes, visiting an expensive day spa and indulging in freshly juiced fruit smoothies sounds ideal to many of us, but we can get the job done at home without breaking the budget. If you don’t have the time or money for weekly massages or monthly facials, have no fear.

Here is our inspiration board for creative self-care that’s easy on the schedule and the wallet.

  1. Just breathe. In as little as 30 seconds, you can reset your breathing patterns and restore a sense of calm and wellbeing. Try these breathing exercises to find your favorite go-to.
  2. Rinse your hands. In addition to washing away germs, energy workers practice this simple water ritual to clear away heavy, negative energy you’ve accumulated through the day.
  3. Drink water. One study found that even mild dehydration led to degraded moods, increased perception of task difficulty, trouble concentrating, and headaches.[4] 
  4. Play with your friends. No matter your age group, getting together to catch up, have some laughs, and share relatable stories is a primary example of social self-care.
  5. Set boundaries. Protect the time and energy that you have by maintaining thoughtful boundaries with work, friends, and even family.
  6. Talk to yourself (nicely). Repetitive negative thinking is associated with anxiety and negative thoughts, so keep your self-talk upbeat, motivating, and compassionate. Positive affirmations don’t cost a thing, and they can make a difference in your daily  outlook.
  7. Meditate. Simply being mindful, identifying three things you’re grateful for, and one way you want to improve yourself for the coming day can lead to beneficial meditation. Even a five-minute pause in the afternoon can raise self-awareness and relax the body and mind.
  8. Sleep soundly. Unwind at the end of the day with a cleansing ritual like a warm bath, calming music playlist, and an enjoyable book. Studies show bedtime rituals help relax the sympathetic nervous system, leading to sleep and wellbeing improvements.[5]
  9. Play mind games. Retrain your brain to release the feel-good neurotransmitters dopamine and serotonin by engaging in games and activities that stimulate and challenge you in positive ways.
  10. See healthcare providers. Prioritize your own visits to the dentist, chiropractor, and eye doctor. Schedule time with a functional nutritionist to uplevel your meal planning, and see integrative doctors as needed for optimal wellness.



Self-care looks different for everyone, depending on stress level, schedule, and budget. It’s important to remember that self-care isn’t just going to the day spa; self-care is self-love, in all of its forms.

Any changes you can make throughout the day to better prioritize your mental, physical, emotional, or spiritual wellness can be considered self-care. Taking care of ourselves also teaches others how to treat us while respecting our boundaries.

In today’s hectic world, self-care is a must. Think of it as your secret weapon against stress, and indulge in these daily practices as often as possible in your pursuit of health and happiness.

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[1] Keller A, Litzelman K, Wisk LE, Maddox T, Cheng ER, Creswell PD, Witt WP. Does the perception that stress affects health matter? The association with health and mortality. Health Psychol. 2012 Sep;31(5):677-84. doi: 10.1037/a0026743. Epub 2011 Dec 26. PMID: 22201278; PMCID: PMC3374921.

[2] Thomée S, Härenstam A, Hagberg M. Mobile phone use and stress, sleep disturbances, and…among young adults--a prospective cohort study. BMC Public Health. 2011 Jan 31;11:66. doi: 10.1186/1471-2458-11-66. PMID: 21281471; PMCID: PMC3042390.


[4] Armstrong LE, Ganio MS, Casa DJ, Lee EC, McDermott BP, Klau JF, Jimenez L, Le Bellego L, Chevillotte E, Lieberman HR. Mild dehydration affects mood in healthy young women. J Nutr. 2012 Feb;142(2):382-8. doi: 10.3945/jn.111.142000. Epub 2011 Dec 21. PMID: 22190027.

[5] Mohideen A, Bouvin C, Judah G, Picariello F, Gardner B. Feasibility and acceptability of a personalised script-elicitation method for improving evening sleep hygiene habits. Health Psychol Behav Med. 2023 Jan 1;11(1):2162904. doi: 10.1080/21642850.2022.2162904. PMID: 36618889; PMCID: PMC9815428.

*These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure or prevent any disease.