The 5 Benefits of Self-Care: A Weekly Checklist Guide

Running on empty, feeling stretched thin and putting everyone else’s needs before your own? If you’re a woman who’s seriously burnt out and tired of the constant pressure, this is your nudge. You are not alone and it’s time to put yourself back on the priority list.

This post is all about the 5 benefits of self-care where we will explore exactly why the importance of self care is so important for a happier and more fulfilled life, with a practical, step-by-step guide on how to build a sustainable weekly self-care checklist that you will actually stick to.

1. What is Self-Care?

Though we would never turn away the opportunity for a spa day in a hidden woodland retreat or an escape to somewhere warm with a crystal blue water only a few steps away, at it’s core – self-care doesn’t just look like this.

It’s the practice of taking intentional steps every single day to take care of your mental, physical, emotional and spiritual wellbeing. This is the foundation of a healthy self care daily routine. It’s about recognising that you can’t pour from an empty cup and about giving yourself the same kindness that you give to the people that you love. By embracing this kind of gentle self-care, you can truly begin to feel the transformation that it offers.

2. The 5 Benefits of Self-Care

I’ve always found myself to be the type of person who needs to know the “why” behind everything. Before I purchase a product or start a new habit, I read every word on the label, because knowing the potential transformation that it can bring to my life is what gets me excited. When the transformation truly resonates with how I want to feel, I’m much more likely to make it a lasting part of my life. On that note, here are the top 5 selfcare benefits that prioritising more self-care into your life can bring:

• Reduces Stress and Anxiety: Self-care lowers your body’s cortisol levels, the hormone that’s responsible for stress (ew!), and quiets your nervous system. This helps you better manage anxiety and cultivate a deeper sense of calm.
• Improves Physical Health: By prioritising good sleep and regular movement, you will begin to strengthen your immune system and improve your energy levels. This makes your body more resilient to illness and burnout.
• Boosts Self-Esteem: Making time for your own needs sends a really powerful message to yourself that you are worthy and important. The simple active of self-love builds confidence and reinforces your value in this world.
• Better Focus and Productivity: Taking intentional breaks from your daily tasks prevents burnout and allows your mind to truly rest. When you’re better rested, you can get back to life’s responsibilities with a clearer perspective, better focus and improved productivity.
• Fosters Better Relationships: When you take time to recharge, you’re able to show up as the best version of yourself. This allows you to be more present, patient and empathetic, leading to more meaningful connections with others.

3. How to Build a Weekly Self-Care Checklist

I’ve always found that the best way to get started and stick with a new habit is to have a tangible plan of action. When you break it down into the tiniest, most bite-sized tasks, you can completely eliminate any feeling of overwhelm. The key to an intentional self-care routine that works best is making it simple, personal and actionable.

Here’s how you can build a weekly self-care checklist that actually works for you:

Categorise your habits

To create a truly holistic self care plan, it always helps to break down your habits into different categories to ensure that you are nourishing all aspects of your well-being. Use these categories to brainstorm all of the things that make you feel good that you genuinely enjoy doing. You may want to start with the following areas:

• Physical: Practices that nourish your body (e.g. movement, nutrition).
• Mental: Practices that stimulate creativity or calm your mind (e.g. reading, mindful colouring or puzzles).
• Emotional: Practices that help you process and express your feelings (e.g. journaling, meditation).
• Social: Practices that connect you with others.
• Spiritual: Practices that connect you to your values.

Create a Simple Template

What works best for you – physical or digital? Choose a format that’s easy for you to use every day. This could be a Notion template, a note on your phone, or a simple bullet list in a notebook. Once you have your tool, start filling it out with all those habits you brainstormed.

Once you know your preferred way to keep track of your habits, create a system that you’re going to use every single day, and in a format that’s easy for you to stick to. This could look like a Notion template, note on your iPhone or a simple bullet list in a notebook. Once you have your tool and your system, you can then go ahead and fill this out with all of those habits you brainstormed.

For example, here’s a checklist that mirrors my current weekly self-care practice:

• Read my current book
• Do a gym workout and sauna session
• Drink a green or herbal tea
• Have a protein shake
• Take my magnesium supplement
• Meditate and practice breath work
• Spend some time in nature
• Hydrate throughout the day

3. How to Stay Consistent

For better consistency, I always like to schedule my habits. Life gets busy, and our days can quickly fill up, so I intentionally incorporate the majority of my habits into my morning and evening routines. This ensures that I have set times during the day that are just for me and makes it easier to switch off from work. This practice of creating mindful routines is a game-changer. If it helps, put these routines into your calendar or set reminders on your phone, so you know when it’s time to switch off.

Remember, taking care of yourself is not selfish; it’s the single most important thing that you can do to ensure that you have the energy, presence and clarity to show up as your best self in every area of your life. By creating a personalised, bite-sized checklist, you can move from a state of overwhelm to a place of intention and peace. This is the essence of living the slow life and finding your way back to yourself.

This post was all about what are the benefits of self care and why it’s absolutely essential for a happier and more fulfilled life.