This free 30 day self-care journal will help you build better self-care habits and make yourself a priority. Instant download.
Self-care will enable you to preserve and enhance the greatest asset you have—you. This site focuses on productivity as does society in general. Today, people are expected to be productive and get things done. However, it often comes at a price at the expense of our self-care. When we don’t have enough time for everything we tend to limit our self-care. However, when you take time out to engage in self-care, you may actually maximize productivity. Self-care releases pressure and enables you to be more productive. In the book “The 7 Habits of Highly Effective People“, Stephen Covey, explains that it is important to sharpen the saw when you want to be more productive. “Sharpening the Saw” is synonymous with “self-care”. You “sharpen the saw” by preserving, renewing, and enhancing your mind and body. Renewal of our minds and bodies empowers us to keep becoming better versions of ourselves and to reach our full potential.
Self Care Planner
This is a free printable 30-day self-care journal. You do not have to complete the journal in 30 days if you need more time. Each day covers a new and different topic. You can complete the journal at your own pace if you need more time.
This free printable 30-day self-care journal has 43 pages. If you don’t have time to complete your journal one day then you can carry on for longer than 30 days.
The self-care journal starts with a section to set personal goals for 4 areas of your life (emotional, physical, family, and health). What would you like to work on to take better care of yourself?
Here you will set your ideal routine. Throughout the 30-day self-care journal, you will be exposed to and experiment with many different self-care techniques. Whenever you try one that makes you feel really good move it to this section to incorporate it into your self-care routine. There is a section got a daily, weekly, and monthly routine.
Day 1 – Deep Breathing
Deep breathing is a simple way to reduce stress and anxiety. It can help you calm down and think more clearly.
Either lie down or sit down on a chair or on the floor with your feet touching the ground and your back against the back of the chair. Your legs should be stretched out in front of you. Inhale deeply through both nostrils for four seconds, filling up your belly as much as possible without straining too hard. Exhale slowly through your mouth for six seconds, emptying your lungs of all air left inside them.
Keep reminding yourself that at this moment you are safe and you are ok.
- Close your eyes and pay attention to your breath. Take three deep breaths. Make each one deeper than the previous one.
- Sit down, either cross-legged on the ground or on a chair with your back straight. Your hands should rest on your lap, palms facing upwards.
- Focus on your belly as you breathe in and out slowly. Try to breathe from your stomach instead of from your chest.
- Now, imagine the air going from the lungs all the way to the fingers and toes until it travels back up again.
Day 2 – Negative Self-Talk
The way we talk about ourselves has a significant impact on our self-esteem. On the page, you will write down the negative things you say about yourself and the things that are actually true after spending some time reflecting and thinking about each thing. Changing your negative self-talk is one of the important steps on the way to self-love.
Day 3 – Setting Priorities
Many people don’t make self-care a priority. You cannot be productive if you don’t take care of yourself. Today you will schedule times for self-care practices to ensure that you prioritize them. This page has a monthly calendar to schedule these activities for the next 30 days.
Day 4 – Journaling
When you start focusing on self-care and making yourself a priority, some thoughts and feelings might come to the surface. Maybe you don’t feel you are worth spending time on yourself, maybe you feel you should be prioritizing other people’s needs and not your own. On day 4 of this self-love journal, you will journal about these thoughts and emotions to uncover any mental blocks that might be preventing you from prioritizing yourself. See journal template and self-love journal prompts
Day 5 – Self-care ideas
On day 5 you will list the things that you can do to make yourself feel good. It can be something as simple as looking up at the sky or going outside. You don’t need to go to a fancy spa to feel good. You can do some small things that make you feel good and they don’t even have to cost you anything. There are some examples on this page and you can add additional things that make you feel good.
Day 7 – Self-Limiting Beliefs
Often we have self-doubts that prevent us from achieving the things we want and living our dream life. On day 7 of this self-love journal, we will address these limiting beliefs and replace them with positive thoughts. See how to overcome self-limiting beliefs.
Day 8 – Journaling
Journaling is a form of self-care and reflection. It allows you to express your thoughts and feelings without judgment. On day 8 we will write down our thoughts and we will attempt to turn out negative thoughts into something positive by transforming them into positive self-talk.
Day 9 – Mindfulness
Day 10 – Deal with Your Past
This section includes many journal prompts to help you deal with things that happened in your past. See also inner child work.
Day 11 – Focus on the Positive
This section includes journal prompts to help you focus on the positive.
Day 12 – Reflect on how you process your emotions
Day 13 – Don’t take things personally
We cannot control other people’s actions but we can control how we react to them. This section includes journal prompts relating to the impact other people have on you.
Day 14 – Accepting yourself
Accept yourself for who you are. Self-acceptance is a vital part of self-care.
Day 15 – Relationships
Some relationships pick you up and some bring you down. In this section, you will get a better understanding of the people that make you feel better and those that bring you down.
Day 16 – Setting Boundaries
Boundaries are a vital part of self-care.
Day 17 – Know when it is time to let people go
This section includes journal prompts to help you understand if and when you might need to let go of certain people for your own good.
Day 18 – Setting boundaries with family
When it comes to enforcing boundaries, family is probably the most difficult to deal with but sometimes there is no other way.
Day 19 – Be kind
Treat people the way you would like them to treat you.
Social media can not only waste your time but it can all provoke all kinds of negative emotions.
Day 21 – Romance needs self-care too
See the couples journal
Day 22 – Take care of yourself physically
Make sure your body is healthy and well taken care of.
Day 23 – Hygiene
Keep your body clean on the outside.
Day 24 – Diet
What we eat directly impacts our health.
Day 25 – Sleep
See sleep tracker
Day 26 – Exercise
See fitness journal
Day 27 – Medical care
Keeping up with regular checkups and appointments is an important part of self-care.
Day 28 – Your space
Make sure your space is clean and decluttered
Day 29 – Journal
Day 30 – Reflection
This is the last day of the self care-journal. Today you will reflect on the 30 days and discover what you learned about yourself, how you feel and how you will continue with self-care in the future.
This is one of the many journals for women on this site. They are all free of charge.
Benefits of Self-Care
Engaging in a self-care routine has been clinically proven to have many benefits. According to NIH, self-care can help you manage stress, lower your risk of illness, and increase your energy. Even small acts of self-care in your daily life can have a big impact. It can also reduce or eliminate anxiety and depression, improve concentration, minimize frustration and anger, increase happiness, improve energy, and more (source).