1. Make a list of self-care activities you can engage in – Start with 3 columns:  1-5 minute, 15-30 minute, and 1 hour or more activities.  Reflect on what you already do for self-care, ask friends and family, or browse the internet for suggestions.  Here are some examples per column:

1-5 minutes	15-30 minutes	1 hour or more
Listen to favorite song Sit outside in sunshine Stretch Body scan* One-minute mindfulness Deep breathing Give your pet a treat	Journaling One episode tv show 20 minutes of cardio Adult coloring book Call a friend Eat outside Spot cleaning	Watch a movie Take a bath Dinner with a friend Massage/Reflexology Reorganize a room

* https://elishagoldstein.com/videos/3-minute-body-scan/

 

2. Look at your planner – Take a moment to reflect on your method of organizing your day, whether you use a planner, calendar, app, or piece of paper.  Look at your week ahead and determine how much time per day you will have to devote to self-care.  Some days you may have several opportunities for self-care, such as 5 minutes in the morning and 30 minutes in the evening.  Make a note per day of your time allotment.

3. Use your list to match an activity to each time allotment – Write it down or schedule it in your phone to make it official.  

4. Make a commitment to remain mindful of your plan for self-care – Set alarms and other alerts to remind you of your selected time and activity.  Be present while engaging in self-care by silencing your phone and immersing yourself in the activity.  Make a plan to review your schedule weekly to select times and activities to continue incorporating self-care as a daily practice.