# Self-Care & Mental Health Workbook  

*Take a few minutes each day to pause, reflect, and nurture your well‑being. This printable workbook is designed to help you identify your needs, build healthy habits, and track progress over time. Print it out, grab a pen, and start the journey toward a more balanced, resilient you.*  

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## 1. Mood & Energy Check‑In  

| Date | Mood (1‑10) | Energy (1‑10) | One word to describe today | What contributed most? |
|------|-------------|---------------|---------------------------|------------------------|
| ____ | _____       | _____         | ________________________ | ______________________ |
| ____ | _____       | _____         | ________________________ | ______________________ |
| ____ | _____       | _____         | ________________________ | ______________________ |

**Reflective Prompt**  
- What patterns do you notice between your mood, energy, and daily activities?  
- Write a brief note (2‑3 sentences) about any surprising insight:  

______________________________________________________________________________

______________________________________________________________________________

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## 2. Self‑Care Inventory  

### A. Current Practices  

| Self‑care area | Frequency (per week) | How it makes you feel | Want to increase? (yes/no) |
|----------------|----------------------|----------------------|----------------------------|
| Physical (exercise, walk, stretch) | _____ | __________________ | ______ |
| Emotional (journaling, therapy, talking) | _____ | __________________ | ______ |
| Social (calling, meeting friends) | _____ | __________________ | ______ |
| Spiritual/Meaning (meditation, nature, prayer) | _____ | __________________ | ______ |
| Creative (art, music, writing) | _____ | __________________ | ______ |
| Rest (sleep, nap, downtime) | _____ | __________________ | ______ |

### B. Gaps & Opportunities  

- Choose **one** area you’d like to improve and write a specific, doable goal:  

**Goal:** _________________________________________________  

**Action steps (choose 2‑3):**  
- [ ] _________________________________________________  
- [ ] _________________________________________________  
- [ ] _________________________________________________  

**Target start date:** ____ / ____ / ____  

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## 3. Thought‑Tracking & Re‑framing  

1. **Identify a recent stressful thought** (write it exactly as it appeared in your mind).  

   “_____________________________________________________________”

2. **Rate the intensity** of the thought on a scale of 1‑10 (how much it affected you).  

   Intensity: _____  

3. **Challenge the thought** – answer the questions below.  

| Question | Your Answer |
|----------|-------------|
| What evidence supports this thought? | ______________________________________________ |
| What evidence contradicts it? | ______________________________________________ |
| Is there a more balanced perspective? | ______________________________________________ |
| How would you advise a friend having this thought? | ______________________________________________ |

4. **Re‑frame the thought** into a more compassionate statement.  

   “_____________________________________________________________”

5. **Resulting feeling** (rate 1‑10 after re‑framing).  

   Feeling: _____  

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## 4. Daily “Mini‑Ritual” Planner  

> Choose **three** quick actions that take ≤5 minutes each and support your well‑being.

| Time of Day | Mini‑Ritual | Why it matters (1 sentence) | ✔ Done? |
|-------------|-------------|-----------------------------|----------|
| Morning     | ___________ | ___________________________ | [ ] |
| Midday      | ___________ | ___________________________ | [ ] |
| Evening     | ___________ | ___________________________ | [ ] |

**Reflection (end of day)**  
- Which ritual felt most restorative?  

  ___________________________________________

- Any obstacles? How can you adjust tomorrow?  

  ___________________________________________

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## 5. Gratitude & Strengths Log  

| Date | 3 Things I’m Grateful For | 2 Personal Strengths I Used Today |
|------|---------------------------|-----------------------------------|
| ____ | 1. ______________________ | 1. ______________________________ |
|      | 2. ______________________ | 2. ______________________________ |
|      | 3. ______________________ |                                   |

**Prompt**  
- How did recognizing these strengths influence your confidence?  

  ___________________________________________

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## 6. Weekly Review & Planning  

| Week of ____ to ____ | Wins (what went well) | Challenges (what was hard) | Adjustments for Next Week |
|----------------------|----------------------|----------------------------|---------------------------|
|                      | 1. __________________ | 1. _______________________ | 1. _______________________ |
|                      | 2. __________________ | 2. _______________________ | 2. _______________________ |
|                      | 3. __________________ | 3. _______________________ | 3. _______________________ |

**Goal for Next Week** (SMART: Specific, Measurable, Achievable, Relevant, Time‑bound)  

______________________________________________________________________________

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## How to use this worksheet  

1. **Print & bind** – Print the pages double‑sided, staple or place in a small binder so you can flip back easily.  
2. **Set a routine** – Reserve a consistent time (e.g., 10 min each morning and 10 min each evening) for the check‑ins and reflections.  
3. **Be honest, not perfect** – The value lies in noticing patterns, not in achieving flawless scores.  
4. **Review weekly** – Use the “Weekly Review & Planning” section to celebrate progress and tweak goals.  
5. **Adjust as needed** – Feel free to add extra rows, swap sections, or create new prompts that fit your life.  

*Remember: self‑care is a skill that grows with practice. Keep this workbook close, refer to it often, and be gentle with yourself along the way.*