Personal Self-Care Plan
A fillable self-care plan covering body, mind and emotions, relationships and meaning, plus personal warning signs, an emergency self-care kit and one action for the week.
1-page fillable PDF · US Letter (prints on A4) · Wellbeing planning
- Approach / concern
- Universal
- Technique
- Wellbeing planning
- Format
- Fillable PDF, 1 page (US Letter / A4)
- Access
- Pro and Advanced plans (3-day free trial)
- For
- Licensed clinicians to use with clients
- Updated
- October 2026
Key facts
What is the Personal Self-Care Plan?
A self-care plan is a personalized set of everyday practices that support physical and psychological wellbeing. Organizing self-care into domains helps clients balance their efforts and notice areas they tend to neglect.
Why it works
Meeting basic psychological needs for autonomy, competence and relatedness supports wellbeing (Ryan & Deci, 2000). Treating oneself with kindness rather than criticism is linked to better emotional health (Neff, 2003).
When to use it
- Stress and burnout
- Depression recovery
- Caregivers and helping professionals
- End-of-therapy maintenance planning
How to use it in session
- Discuss what self-care means to the client.
- Choose small, realistic actions in each domain.
- Identify warning signs of neglect.
- Build an emergency kit for hard days.
- Start one action and review.
Clinician tips
- Avoid perfectionistic self-care plans.
- Include boundaries and saying no.
- Respect financial and cultural context.
Worked example
Sharing with clients
Members can download the PDF to print or email, or copy a private client link from the download box. Your client opens the link and downloads the worksheet on any device. No client account is needed, and nothing your client writes is stored on TherapyAid.
Frequently asked questions
Is self-care just bubble baths?
No. It includes basics like sleep and food, boundaries, relationships and meaning, as well as comfort activities.
What if I don’t have time for self-care?
Start very small, even two minutes. Self-care often makes everything else more manageable.
References
Ryan, R. M., & Deci, E. L. (2000). Self-determination theory and the facilitation of intrinsic motivation, social development, and well-being. American Psychologist, 55(1), 68-78.
Neff, K. D. (2003). Self-compassion: An alternative conceptualization of a healthy attitude toward oneself. Self and Identity, 2(2), 85-101.
This worksheet is an educational tool for use by, or under the guidance of, a licensed or registered mental-health professional. It is not a diagnostic instrument or a substitute for clinical judgement. If a client is in crisis in Canada, call or text 9-8-8 or call 9-1-1.
