A step-by-step guide on how to create and follow-through with a self-care plan that works for you

By Malynn Kuangparichat, Psy.D., J.D.

Are you feeling burned out? Stressed out? Are you trying to fit in self-care, but it just stresses you out more?

Maybe you wake up in the morning full of hope that you’ve got a plan to spend just 10 “self-care minutes” during a break in the day to go for a quick walk or do some journaling.

And by the time you go to bed at night, your morning-hope has turned into a frazzled, deflated, with-a-tinge-of-guilt feeling because the day got away from you and you couldn’t even fit in 10 “self-care minutes.”

I get it.

When I try for the umpteenth time to make time for myself, my day gets away from me with caring for my kiddos, laundry, random one-off chores like buying more toothpaste, getting some work done for my psychology practice. 

Now put on repeat every day. 

Here’s the thing. 

Self-care is meant to reduce anxiety and improve your wellbeing. Not the other way around. 

So how do you make self-care this vague notion in your head, and turn it into an EVERYDAY reality? 

I have found it crucial to make a very specific self-care plan that works for you and your lifestyle. Before we dive into creating a self-care plan, let’s get clear on what exactly self-care is and isn’t.

What Exactly Self-Care Is and Isn’t

The phrase self-care gets thrown around a lot, especially during this pandemic. When I hear friends and family talk about self-care, it boils down to “making time for myself to journal with a cup of tea.” 

It’s pretty vague and how implementable is something that is blurry around the edges? 

Even if you’ve got a solid understanding of what self-care looks like, actually following through with self-care can feel like a slippery fish. 

Self-care is any activity that we do to take care of our mental, emotional, and spiritual health. It is NOT just another task on your never-ending list of things to do.

Moreover, self-care is not selfish because we need to care for ourselves so that we can best care for others.

You have important work to do in this world so don’t underestimate the power of self-care. 

Fuel yourself to fuel others.

Now, let’s turn that slippery fish of self-care into a handy fishing rod by looking at 6 areas where you can choose to practice self-care.  

Choosing Self-Care Activities in Different Areas of Your Life

When you’re looking to create a self-care planner, you’ll want to consider the types of self-care activities you can implement in 3-4 of these areas in your life. The following list briefly explains each area, and provides concrete examples.

Workplace

These are activities that help you work at a professional level with consistency, but also provide work/life balance.

• Set specific client boundaries
• Read professional journals
• Meet with a professional support network

Emotional

Find ways to safely experience your emotions…ALL your emotions.

• Write 3 things you are thankful for / Write 3 things you want to be thankful for in the next month
• Do something you enjoy like getting a special coffee drink
• Talk to a friend about what’s happening in your life
  

Psychological

These are activities that are intellectually engaging and clears space for your mind.

• Write in a journal (e.g., bullet journaling, stream of consciousness, Did-Saw-Hear-Draw journaling, art journaling, etc)
• Read something non-work related
• Do a hobby like scrapbooking
  

Spiritual

This is about nurturing your soul by connecting to your deeper self and a higher power.

• Do some yoga
• Follow a 10-minute guided meditation
• Participate in an online church/mosque/temple community

Physical

Think about activities that keep your body healthy and fit.

• Go for a walk
• Get regular sleep
• Create a list of healthy foods to have around
• Have a 5-minute mini dance party
• Stand up every hour to get some water or stretch

Relationships

Choose an activity that will help you maintain healthy relationships with others in different areas of your life.

• Prioritize close relationships
• Set daily work start and end times
• Meet outside in a park with a friend
• Karaoke
• Start a monthly meetup to craft, read, or chat together

The Best Way To Implement Your Self-Care Plan

It’s time to shake and bake. Let’s take action, and reduce stress, burnout, or anxiety in concrete ways. Your self-care plan will be so concrete that you can pick it up, shake it,and lick it. Well, maybe don’t lick it. But you’ll definitely be able to SEE it play out in your daily activities.

Here are the first 3 steps to CREATING your own self-care plan:

1. Draw a simple table with the 6 categories above.

2. Choose an activity (that you enjoy!) for each of the 6 categories and write it onto your template. If it’s too overwhelming to choose an activity for all six areas, then just choose a few areas to work on.

3. Post your plan somewhere visible that you will see daily. Some suggestions could be in your home office, on the fridge, or stick the note onto your bathroom mirror.

Powerful Tips to Help You Follow-Through With Your Self-Care Plan

Now comes the most challenging part of your self-care plan: Follow-Through.

Following your self-care plan is THE ultimate purpose of creating a self-care plan. So, how do you follow your plan consistently so it doesn’t feel like just another thing on your to do list?

First, it helps to share it with a good friend for accountability. You could take a picture of your plan to share with a friend, or even set the picture as your desktop image for a while. If you’re looking for group accountability, consider joining a free self-care group on a social media platform.

Second, the key is to make the self-care activities into a habit. 

To do this, write onto your calendar, or create a reminder in your phone app, to check in with yourself at the end of the month to see how it’s going. 

Third, reflect on barriers that might need to be adjusted or removed to help you with any specific activity that was challenging to do. 

Then think about any other areas you’d like to tweak. Do you want to make time adjustments? Do you need to ask for help from a family member or friend with the kids? Might you add another self-care activity in a different area of your life or put a couple on hold?

Fourth, definitely remember to celebrate the areas that are working. Reflect on something on your self-care plan that you can celebrate. Share with a friend or write it on a sticky note for encouragement. You could even set mini-goals along the way and reward yourself (like having a special treat) when you’ve followed through. Make it fun!

What’s Next?

Creating a new habit becomes easier when you feel the effects of your new self-care activities. That also means celebrating the small wins and adjusting your self-care plan accordingly for future success. After a month or so, notice if you’re feeling recharged and happier overall. Also, reflect on if your relationships feel less burdensome and more fulfilling. Cheers to your well-being and happiness!

Contact Us

Ready to take the next step for your well-being? Chester County Well-Being (CCWB) provides a range of mental health services to ensure we meet our community’s needs. We serve individuals, couples, and families in the Chester County area. Reach out to us here.

Our specializations include:

• Therapy for Depression and Anxiety
• Couples Counseling
• Family Counseling
• Parenting Support
• Grief Counseling
• Work and Career issues
• Stress Management
• Addiction & Recovery
• Conflict Resolution

Teletherapy

In addition to in-person services, Dr. Malynn Kuangparichat provides high quality and secure telepsychology services in participating PSYPACT states. All other clinicians offer teletherapy services for the state of PA.

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Disclaimer: The contents of this blog does not constitute a clinical relationship or replace the need for professional services. 

About the Author

Malynn Kuangparichat (Psy.D., J.D.) is founder and psychologist at Chester County Well-Being.  

She has a collaborative approach that results in highly tailored evaluations intended to meet her clients’ unique needs. She focuses on an individual’s strengths, which are integrated in the practical, personalized recommendations identified by the findings of an evaluation. 

In her free time, she enjoys running, spending time with family and friends, and getting ice cream or doughnuts from the local shops.