Self-Care Journal

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.

Self Care Journal

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.

43 Page PDF

Goals

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?

Routine

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.

deep breathing

Day 1 – Deap 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 from 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.

Negative self-talk

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.

self-care calendar

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.

journaling

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.

Things that make you feel good

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.

positive affirmations

Day 6 – Affirmations

Use positive affirmations to reaffirm your goals

Limiting beliefs

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.

Journaling

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.

Mindfulness

Day 9 – Mindfulness

Deal with your past

Day 10 – Deal with Your Past

This section includes many journal prompts to help you deal with things that happened in your past.

Focus on the positive

Day 11 – Focus on the Positive

This section includes journal prompts to help you focus on the positive.

Express your emotions

Day 12 – Reflect on how you process  your emotions

Don't take things personally

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.

Self-acceptance

Day 14 – Accepting yourself

Accept yourself for who you are. Self-acceptance is a vital part of self-care.

Relationships

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.

boundries

Day 16 – Setting Boundries

Boundreies are a vital part of self-care.

let people go

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.

Setting boundaries with family

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.

Be kind

Day 19 – Be kind

Treat people the way you would like them to treat you.

Purge social media

Day 20 – Purge social media

Social media can not only waste your time but it can all provoke all kinds of negative emotions.

Romance needs self-care too

Day 21 – Romance needs self-care too

Physical self-care

Day 22 – Take care of yourself physically

Make sure your body is healthy and well taken care of.

Hygiene 

Day 23 – Hygiene 

Keep your body clean on the outside.

Diet

Day 24 – Diet

What we eat directly impacts our health.

Sleep

Day 25 – Sleep

Exercise

Day 26 – Exercise

Medical care

Day 27 – Medical care

Keeping up with regular checkups and appointments is an important part of self-care.

Your space

Day 28 – Your space

Make sure your space if clean and decluttered

Journal

Day 29 – Journal

Goals

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.

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