Self-Care Menu Template (Printable PDF & GoodNotes)
A self-care menu in six checklist boxes: mind, body, soul, social, space and treats. Each box starts with a couple of ideas, like journalling for ten minutes, an early night or clearing one surface, with blank lines to add your own.
- Printable US Letter8.5 × 11 in, white paper
- Printable A4210 × 297 mm, white paper
- iPad / GoodNotesAlso Notability and Noteshelf
- E-ink tabletreMarkable, Kindle Scribe, Boox
Free PDF, 1 page, undated. No sign-up needed.
Shown for iPad in the Sage Botanical theme. Printable downloads use white paper (there's a dark mode preview below); the e-ink version is black and white.
One page, ready to fill in.
- Boxes for mind, body, soul, social, space and treats
- Undated, so you can print or duplicate it as often as you need
Who it's for
Busy parents, carers, healthcare workers and students who know they should look after themselves but go blank when they finally get ten minutes. Therapists and coaches also use it as a worksheet, because filling it in shows clients which parts of life get the least care.
Getting the most from a self-care menu.
Keep the printed ideas that suit you
The starter ideas are just that. Cross out anything that doesn't work for you and add the things that genuinely help, even if they seem small or odd.
Include options for low-energy days
In each box, make sure at least one item takes less than five minutes and no planning. On a hard day, the menu is only useful if something on it is easy.
Use "Space" for your surroundings
Tidying one corner, opening a window, fresh sheets or lighting a candle all change how a room feels, and they're often the quickest lift.
Plan one item per day
Pick one thing from the menu each morning and write it on your daily or weekly page. Self-care that's planned happens far more often.
Notice which boxes you ignore
If you always pick from body and treats but never social, that's worth knowing. Try one item from your least-used box each week.
Included in 23 planners
This template is a page in each of these planners. Open one to see everything else that comes with it.
- All-in-One Life Planner
- Teacher Planner
- Wellness & Self-Care Planner
- ADHD Planner
- Teen Planner
- Family & Mom Planner
- Gratitude Journal
- Habit Tracker Planner
- Nurse & Shift Worker Planner
- Nursing School Planner
- Guided Journal
- Therapist Planner
- Shadow Work Journal
- Caregiver Planner
- Sobriety Journal
- Period & Cycle Tracker
- Medical School Planner
- Chronic Illness Planner
- Mental Health Journal
- Blood Pressure Log
- Postpartum Planner
- Social Worker Planner
- Yoga Teacher Planner
Get it inside a full hyperlinked planner
The wellness & self-care planner includes this page alongside dated month and week pages for your year, with side tabs and links between every page. Pick your device and theme, preview it free, and pay only when it's right.
- Dated pages for the whole year
- Tap a tab or a date to jump there
- GoodNotes, Notability, Samsung Notes, e-ink and print sizes
Opens the wellness & self-care planner with the Wellness section switched on.
Or read about the wellness & self-care planner first.
What is a self-care menu?
A personal list of things that help you rest, recover or feel more like yourself, sorted into categories so you can pick one quickly when you need it.
What are the six categories?
Mind (thoughts and attention), body (rest, food, movement), soul (meaning, nature, music), social (people), space (your surroundings) and treats (small pleasures).
Is it different from a dopamine menu?
A little. A dopamine menu is about getting unstuck and finding energy; a self-care menu is about looking after yourself more broadly. Many people use both.
Which planners include it?
Any planner with the Wellness section, including the wellness, ADHD, teen, teacher and mom planners. Each has a year in pixels and a monthly wellness tracker too.
