Your plans, routines, and rituals for feeling good — mind, body, and energy. You cannot pour from an empty cup.
Your Plans
Your full self-care planning document lives here — open it to review, update, and track your routines.
📓 Open Self Care Plans in Notion →Daily Structure
Simple daily anchors. You don't have to do everything — pick what serves you today.
The Foundation
The basics that support everything else. When these are off, everything feels harder.
7–8 hours is not a luxury, it's a performance tool. Consistent sleep time matters more than total hours. Wind down at the same time nightly.
Dehydration causes fatigue, brain fog, and headaches — all things that look like stress but are just water. Aim for 8 glasses. Start with one before coffee.
Eat in a way that gives you energy rather than taking it. Protein at breakfast stabilizes your energy for hours. Don't skip meals when stressed — that's when you need fuel most.
10 minutes of movement is 1000% better than zero. It doesn't have to be a workout. A walk, some stretches, tai chi in your living room — all count.
Your brain needs to offload. Write things down, use your daily planner, say no to one thing per week. Mental clutter is exhausting even when you're doing nothing.
Schedule things you actually look forward to. If your week has nothing in it you're excited about, that's a self-care deficit. Even small things count — a good coffee, a show you love, time outside.
Quick Boosts
When you are overwhelmed, tired, or just off — pick one of these.
Inhale 4, hold 4, exhale 4, hold 4. Repeat 4 times. Activates your parasympathetic nervous system within 90 seconds.
Step outside. No sunglasses. Natural light regulates cortisol, serotonin, and your circadian rhythm. One of the highest-ROI things you can do.
Music you love releases dopamine. Put on one song that genuinely makes you feel good and actually listen to it. Simple, effective, free.
Set a timer for 5 minutes and write everything in your head onto paper. You don't have to solve anything — just externalizing it reduces the mental load immediately.
Splash cold water on your face and wrists. Triggers the dive reflex and slows heart rate within seconds. Good reset when you feel overwhelmed.
Literally just name one thing — out loud or written down. Redirects the brain from self-criticism to self-acknowledgment. Takes 30 seconds.