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Easy Weekly Self-Care Plan

Updated: Dec 30, 2023

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Self-care doesn't need to be hard and time-consuming! Just a few moments daily of loving actions towards yourself can really change the course of your day, and in the longer run, your whole life!


We've made you an easy weekly self-care plan below you can use and modify to your individual needs! There's a simple self-care activity for each day to make sure your week consists of loving actions that nurture your mind, body, and soul!


For more tips and a new self-care plan for each week, follow us on Instagram!


To learn more about different types of self-care, read our blog post about the 9 types of self-care.


An image of a diary on a pink background with text 'self-care routine'. Next to the diary there is a pink clock. The image represents the importance of having a weekly self-care plan and reserved times to take care of your own wellbeing.
A weekly self-care plan helps you allocate the much needed time for your own wellbeing.

Customizable & Easy Weekly Self-Care Plan


You can use this weekly self-care plan as a template and choose the activity for each day that resonates with you the most!


Each day has a theme and we've given some examples for each day of actions that promote your well-being.


Monday - Start Your Week Mindfully


The start of the week is a great time to ground and re-center yourself with some mindfulness activities.


You don't need to spend hours meditating, the examples given below are not time-consuming and easy to sneak into your busy Monday schedule.


  • 5-10 minutes of mindfulness meditation.

  • 5-10 minutes of deep breathing.

  • A short mindful walk.

  • Mindfulness journaling.

  • Body scan meditation.


Need more assistance in your mindfulness journey? Check out the *Mindfulness.com app! This high-quality app has tons of resources and a personalized daily program to really elevate your mindfulness practice!


An image of a person practicing mindfulness at a beach and mindfulness.com app.


Tuesday - Show Your Body Some Care With Exercising


Getting your body moving early in the week gives you a nice boost of energy. If you are not into harsh exercise don't worry, there are plenty, of more gentle ways to exercise!


You can determine the length of your exercise session based on your needs but we recommend at least 30 minutes of doing exercising that you find enjoyable.


Here are some suggestions:


  • Gentle yoga such as yin yoga.

  • Qigong.

  • Tai Chi.

  • Walking or jogging.

  • Dancing.

  • Pilates.

  • Playing tennis, volleyball etc.


Wednesday - Time for Reflection & Emotional Self-Care


On Wednesdays, choose an activity that helps you turn inward and reflect on your thoughts and feelings.


Having a weekly time slot for this gives you space and time to be with yourself and process things that need to be addressed in your inner world.


Some ways to do this:


  • Journaling.

  • Positive affirmations.

  • Practicing gratitude.

  • Expressing yourself through art.

  • Talking to someone trusted.


Thursday - Appreciate Nature


Being in nature has so many benefits to our well-being so scheduling a weekly time to appreciate nature is a vital part of self-care.


So spend some time outdoors by for example:


  • Going for a nature walk or hike in a nearby park or forest.

  • Practicing grounding by standing or sitting on the earth, feeling its energy.

  • Listening to the sounds of nature, whether it's birdsong or rustling leaves.

  • Observing the beauty of your surroundings, from the colors of flowers to the patterns in tree bark.

  • Practicing mindfulness in nature, being fully present in the moment.


Friday - Take Care of Your Social Connections


Fridays are for nurturing our social connections, even if it's in a small way. Building and maintaining relationships is very important for our emotional well-being! You can read more about social self-care here.


Some suggestions on how to take care of your social connections:


  • Call a friend or a family member and ask how they are doing.

  • Plan a virtual coffee date or meet up with a friend in person.

  • Join a club or community group that interests you.

  • Send a message of appreciation to someone you care about.

  • Engage in a social hobby or activity that allows you to connect with others.


Saturday - Unplug & Relax


Saturdays are for relaxation and self-care without the distractions of technology:


  • Dedicate a few hours to screen-free activities like reading a book or taking a long bath.

  • Practice relaxation techniques, such as progressive muscle relaxation or guided imagery.

  • Enjoy a hobby or creative activity that brings you joy.

  • Spend time in silence and solitude, allowing your mind to rest.

  • Pamper yourself with a spa day or self-care routine.


Self-Care Sunday - Choose Your Favorite!


For Sundays, you have the freedom to choose whichever self-care activity you enjoy and resonate with the most!


On our Instagram, we give each Sunday some fresh self-care tips if you want to try out something new. But it is also totally okay if you don't want to practice any self-care at all per se and just sit back and chill. Because you know what, that is self-care too!


A person sitting peacefully on a couch.
Remember to reserve regular times just for yourself.

Copy this weekly self-care plan and use it as a template to build the best possible weekly self-care routine for yourself!


You can of course switch up the days and add or remove something to better suit your individual needs.


The important thing is that during your busy weeks, you have moments to concentrate solely on yourself and your own well-being. 🩷


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