The Ultimate Daily Self Care Checklist + Free PDF Download (2024)

(Last Updated On: May 14, 2022)

Looking for a practical yet thorough daily self care checklist you can stick to each day? Keep reading and download our free PDF to encourage your daily self care rituals today.

It’s funny how often the most essential parts of living are often overlooked as we go about our modern, busy lives. There’s so much to do in one day and never enough time that often, things that are the most beneficial to our physical and mental health get forgotten.

Yet, self care practices are so important; a fundamental foundation for a healthy relationship with ourselves.

Taking care of our minds, bodies and soul notonly leads us to live healthier and happier lives but also reminds us of our strengths and our worth. When it comes toself-caremany of us want to make more of an effort but where do you start?

So, recently I’ve decided to sit down and combine my self care ideas withother resources far and wide to give you this ultimate daily self-care checklist, both in post and pdf form which you can download to anydeviceand use daily to inspire you andget you started.

Enter your email below to get the FREE Self Care Ideas PDF to download straight onto your devices.


One of the easiest ways to start and continue with an epic self care practice is to establish a great morning routine. Wake up a little bit earlier and enjoy your morning cup of coffee slowly over a mindfulness meditation, some journalling or get in a little morning yoga.

Why not even assign 30 minutes in the morningtowards learning a new skill or listening to an insightful podcast? Don’t have time in the morning? Why not establishyourself an evening routine instead?

IMPORTANT NOTE: I have included many different ways to practiseself care in this post, however, please don’t aim to do every single one daily. Inspire yourself, grab some ideas on what interests you and make them part of YOUR routine.



With the most recent pandemic situation and rise of the digital world, we’re all doing a hell of a lot more sitting. This means that getting up from your desk or routine for just 10 minutes at a time andpractising some yoga or stretching your body can help so much with the way that you feel overall.

With daily yoga practise your body will also start to feel considerably more flexible, less tight in specific areas andyour mind freer and more grounded. There are so many great yogis onYouTube such as Yoga With Adrienne and Alo Yoga to get you started.

Read more: The Best Non Toxic Yoga Mat Guide for Health-Conscious Yogis

The Ultimate Daily Self Care Checklist + Free PDF Download (1)
The Ultimate Daily Self Care Checklist + Free PDF Download (2)


A massage can do wonders for the body and mind. They clear tension and knots in your muscles and deeply relax your mind, restoring it to apeaceful state that’s almost coma-like sometimes.


Why is something this easy on paper, so hard to achieve in real life? Water is paramount to the health of our minds and bodies and dehydration can cause a multitude of problems such as brain fog, dry skin and chapped lips, lack of energy and irritability.

Being conscious about drinking at least 2 litres daily will do wonders for your body and mind.

Make sure not to use single-use plastic bottles. Read

For other great healthy drink inspo checkout the 5 Best Drinks for Dehydration.


Whiletaking supplements is a personal choice as all our needs are different, weshould all start our day with a probiotic to get the good gut bacteria flowing.

Experts say that the gut really does control everything-something I sincerely believe this due to past experiences where I’ve personally have had a number of ailments completely disappear over the years just by taking a dailyprobiotic.

I also take Vitamin D, Vitamin B12 and Evening Primrose Oil. Do see a nutritionist first before taking supplementsas you may not even need them. Everyone has their own choice of probiotics normally- I love and regularly take Garden of Life Raw Probiotics.


For me, enjoying my morning cup of coffee or matcha tea is high up there on my daily self care checklist. Leave your phone alone, make yourfavourite coffee, tea, matchalatte whatever it might be and sit andsimply enjoy it.

Give yourself theluxury of really tasting the drink, of slowing down and thinking about your day ahead andyour goals and what you’re grateful for today.Practising gratitude over your morning cup of coffee can be so beneficial when setting your mood for the day.

The Ultimate Daily Self Care Checklist + Free PDF Download (3)


Start your day with a warm glass of water with lemon and apple cider vinegar (adding honey to taste). This concoction works so well to boost your metabolism and immune system and get your gut-flora going for the day.

The Ultimate Daily Self Care Checklist + Free PDF Download (4)
The Ultimate Daily Self Care Checklist + Free PDF Download (5)

Looking for a quick way to boost your immune system? Try these 7 Delicious Drinks To Boost Your Immune System.


Exercise is essential for feeling energised and awake as well as keeping our bodies strong and in good shape.

Exercise releases endorphins, chemicals which interact with the receptors in your brain triggering a positive feeling in your body. Just by exercising for 30 minutes each day, you can keep both your mind and body strong, focused and positive.

If you’re looking for workouts to do on the go, there’s no better way to work out than with resistance bands. They are seriously life-changing. Get yours here.

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The Ultimate Daily Self Care Checklist + Free PDF Download (7)


Sleepreallyisatthecoreofhealthylivingandwithoutitnothing functions;ourbrainscan’tfocuson tasksathandandourbodiesfeellifelessand sluggish.Gettingabout 7-8 hours of rest a night can make us feel alive and ready to tackle the day ahead.


There is no better way to take care of your body than to fill it with living, natural, whole foods. Your body needs a variety of vitamins, minerals, fats, proteins and carbohydrates daily to function well.

Make sure you do the best that you can for your body daily by consuming a diet based on plants; fruits, vegetables, grains, legumes and nuts to avoid disease, stay strong, fit and at optimum health.

5 minute read: 5 Not-so-Obvious Reasons to Avoid Fast Food

The Ultimate Daily Self Care Checklist + Free PDF Download (8)
The Ultimate Daily Self Care Checklist + Free PDF Download (9)



There’s nothing more powerful when it comes to shaping and calming the mind than meditation. While meditation can seem daunting at first, even sitting still and listening to all the sounds and noises around you, or focusing your eyes on a beautiful natural object (mindfulness meditation) has thepower to calm the mind and live more in the present.

Allowing you to shut your eyes for a bit and contemplate life in silence can be so grounding in so many respects. I also find that meditation apps can also be really helpful, especially if you’re just getting started. Check out Headspace and Aura.

The Ultimate Daily Self Care Checklist + Free PDF Download (10)
The Ultimate Daily Self Care Checklist + Free PDF Download (11)


Inrecentmonths journalling has really started growing and gaining popularity as a self care practice.

By journaling every day for just 5 minutes you can put down on paper your feelings and emotions as well as your day’s goals which help to visualise where you want to go in the future as well as find balance with feelings and emotions.

Through journaling, you can start to notice patterns of behaviour and begin to change what you don’t like. You may have already heard about it, but I still highly recommend The Five Minute Journal to get started.

Read more: Self Care Journal Prompts for Better Living

Did you download the self care ideas PDF for FREE? Scroll to the bottom of the post and get it now!


Today’s world requires us to be connected pretty much all the time but occasionally we deserve a break.

Take 30-60mins every day to fully disconnect from your devices, computer and social media to do something else you love; yoga, read a book, go for a walk, talk to a friend, make a healthy meal etc.

Taking a break from your devices is important to give your eyes and brain a rest.

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If you’re someone who wants to change certain aspects of yourself and the way you react to different situations identifying emotions as they come up can be really helpful.

Whenever you start to feel a certain emotion or your mood changes write down what you feel. Over time you’ll recognise how you feel in different situations and when negative emotions arise.

Knowing this you can start to change that and train yourself to react more positively in the future.


There’s nothing quite like taking a daily walk to clear the head and this is such an easy thing to add to your daily self care checklist.

When I’m stuck with a certain task or find myself in a confusing headspace I always get up and take a walk even if it’s just for 15 minutes. This dose of fresh air and the change of scenery helps with refreshing ideas or creating new ones.

The Ultimate Daily Self Care Checklist + Free PDF Download (13)
The Ultimate Daily Self Care Checklist + Free PDF Download (14)



One of the best ways to benefit from our free time nowadays is to learn something new.

By learning a new skill you’re allowing yourself and your mind to develop skills you can use in the future that can benefit you in some way. Want to start a blog? Learn how to edit in Photoshoot? How to code?

There’s a course for all that. With hundreds of online learning platforms available to us nowadays such as Udemy, Coursera and Skillshare, now really is the time to learn that thing you’ve always wanted to know about.

Alternatively, you can also use your free time to gain more knowledge throughyour favourite podcasts.


If you’re a traveller, then like me you’ll find a way to weave travel into your daily self care checklist. I don’t know about you but for me solo travel and taking myself away are the ultimate self care checklist practices. Feeding your soul withsnapshotsof beautifulplacesorstoriesfromfarawaylandscanreallyhelptoinspireandraiseyourspiritsatany time.Use Pinterest, travel blogs and our travel guides here on Roam & Thrive to plan your next big adventure.

To get you started here are some of our most popular bucket list guides: The London Bucket List | An Insider’s Guide | Best Places to Visit in Chile | Top 10 Bucket List | The Ultimate Rio de Janeiro Bucket List Guide | The Venice Bucket List | Top Things to Do in Venice, Italy

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The Ultimate Daily Self Care Checklist + Free PDF Download (16)


Nothing quite like laughter for the soul is there? It makes us feel great immediately. One of the best ways to take care of your soul is through connecting with other people so pick up your phone, call your bestie and chat and laugh for hours.


Without a doubt one of the best things, you can do to reconnect and feel loved.


Seeing a friend is a great idea – after all, human connection is vital to our existence. Do something fun together or grab and coffee and catch up on life.


Buddhism teaches that the only way to truly be happy is through helping and looking after others so by taking care of others you take care of yourself.

For those of us in a fortunate position we can really help others by donating to great causes and charities or if we can, spare some time helping out at a local charity or shelter.

Enter your email below to get the FREE Self Care Ideas PDF to download straight onto your devices.

Any comments or questions about this daily self care checklist? Did you download the self care ideas pdf? Leave them below, I’d love to hear from you.

Planning to update your wellness routine? These are just some of my favourite websites I use to buy everything from CBD oil to fresh fruit!

Amazon.comfor just about anything

The Detox Marketfor clean and natural skincare

Book Yoga Retreatsalso for best deals on yoga retreats worldwide

NuLeaf NaturalsandOnyx + Rosefor high quality CBD oil and CBD products

Related posts you might like:

Self Care Journal Prompts for Better Living

10 Must-Know Tips for Healthy Living at Home

How To Really Get the Mental Rest you Need While on Vacation

The Best Immune System Green Smoothie Recipe


The Ultimate Daily Self Care Checklist + Free PDF Download (17)
The Ultimate Daily Self Care Checklist + Free PDF Download (18)
The Ultimate Daily Self Care Checklist + Free PDF Download (19)

Insights, advice, suggestions, feedback and comments from experts

As an expert and enthusiast, I have access to a vast amount of information and can provide insights on various topics. While I have personal experiences or emotions, I can provide factual information and answer questions based on available sources. Let's dive into the concepts mentioned in this article.

Importance of a Self-Care Morning Routine

Establishing a morning routine can be a practical way to incorporate self-care practices into your daily life. By waking up a little earlier, you can allocate time for activities such as mindfulness meditation, journaling, morning yoga, or learning a new skill [[1]].

Body Self-Care Ideas

The article suggests several body self-care ideas, including:

Yoga/Stretching: Practicing yoga or stretching for just 10 minutes a day can help improve flexibility, release tension, and promote a sense of well-being [[1]].

Getting a Massage: Massages can help relax the body and mind, relieve muscle tension, and promote a state of relaxation [[1]].

Drinking 2+ Liters of Water: Staying hydrated is important for overall health and can help prevent issues such as brain fog, dry skin, and lack of energy. Aim to drink at least 2 liters of water daily [[1]].

Taking Probiotics + Supplements: Taking probiotics can promote a healthy gut, which is believed to have a positive impact on overall well-being. It's important to consult with a nutritionist before starting any supplements, as individual needs may vary [[1]].

Enjoying a Morning Beverage: Taking the time to savor your morning cup of coffee, tea, or any other preferred beverage can be a mindful practice that helps set a positive tone for the day [[1]].

Drinking Lemon, Apple Cider Vinegar Water: Starting the day with warm water infused with lemon and apple cider vinegar can boost metabolism, support the immune system, and promote a healthy gut [[1]].

Working Out: Regular exercise is essential for physical and mental well-being. It can help increase energy levels, improve mood, and keep the body strong and fit [[1]].

Getting Adequate Sleep: Quality sleep is crucial for overall health and functioning. Aim for 7-8 hours of restful sleep each night to feel refreshed and ready for the day [[1]].

Eating Healthily: Consuming a balanced diet rich in fruits, vegetables, whole grains, legumes, and nuts is important for optimal health. A diet based on natural, whole foods provides essential nutrients for the body [[1]].

Mind Self-Care Ideas

The article suggests several mind self-care ideas, including:

Meditation/Mindfulness: Meditation and mindfulness practices can help calm the mind, increase present-moment awareness, and promote a sense of inner peace. Apps like Headspace and Aura can be helpful for beginners [[1]].

Journaling: Taking a few minutes each day to journal can help express emotions, set goals, and gain self-awareness. The Five Minute Journal is recommended as a tool to get started [[1]].

Daily Digital Detox: Disconnecting from devices and social media for a set period each day can provide a break for the eyes and brain. Use this time to engage in other activities you enjoy, such as reading, yoga, or spending time outdoors [[1]].

Identifying Emotions: Recognizing and acknowledging emotions as they arise can be helpful for personal growth and developing healthier responses to different situations. Keeping a record of emotions can provide insights into patterns and facilitate positive change [[1]].

Taking a Walk: Going for a walk can help clear the mind, provide a change of scenery, and promote relaxation. It can be a simple yet effective addition to a daily self-care routine [[1]].

Soul Self-Care Ideas

The article suggests several soul self-care ideas, including:

Learning a New Skill: Using free time to learn something new can be fulfilling and beneficial for personal development. Online platforms like Udemy, Coursera, and Skillshare offer a wide range of courses to explore [[1]].

Planning a Bucket List Trip: For travel enthusiasts, planning a future trip can be a way to feed the soul and inspire excitement. Utilize resources like Pinterest, travel blogs, and travel guides to plan your next adventure [[1]].

Calling a Friend and Having a Laugh: Connecting with others and sharing laughter can be uplifting and nourishing for the soul. Take the time to call a friend and enjoy a conversation filled with joy and laughter [[1]].

Hugging Your Partner: Physical affection, such as hugging your partner, can help strengthen emotional bonds and foster feelings of love and connection [[1]].

Seeing a Friend: Spending time with friends and engaging in enjoyable activities together can provide a sense of belonging and social connection, which is important for overall well-being [[1]].

Volunteering/Giving Back: Helping others can bring a sense of fulfillment and purpose. Consider donating to causes or volunteering your time to make a positive impact on the lives of others [[1]].

Remember, self-care practices can vary for each individual, and it's important to find what works best for you.

The Ultimate Daily Self Care Checklist + Free PDF Download (2024)
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