Self-care tracker to print.

A month of small things you do for you. Eight self-care habits are already on the sheet, from skincare to a slow cup of tea, with four empty rows for your own. A free PDF in US Letter and A4.

Free PDF
US Letter and A4
Prints well in black and white

A printable self-care tracker in soft pink: a line for the month, eight self-care habits with small hand-drawn stickers, such as skincare, a slow cup of tea and call someone I love, and four blank rows, each across 31 day boxes, with a box for something kind I did for myself.

Download US Letter PDF 8.5 x 11 in, 332 KB Download A4 PDF 210 x 297 mm, 332 KB

Print at actual size: the sheet has its own margins.

How to use it.

Keep the ideas you like

Cross out any printed habit that is not for you, and write your own in the blank rows.
Notice the rhythm

Each idea says how often it is meant for, like every day or once a week. A weekly habit needs only four or five ticks in a month.
Tick when you do it

Tick the day's box after you do it, and draw a small dot on a day you skip on purpose.
Write one kind thing

At the end of the month, write the moment you liked most in the box at the foot.

The ideas on the sheet.

Habit	How often	When
Skincare	Every day	Before bed
A slow cup of tea	Every day	Evening
Call someone I love	Once a week	Evening
Take a bath	Once a week	Evening
Cuddle my pet	Every day	Anytime
Music I love	Every day	Anytime
Wash my face	Every day	Morning
Something just for fun	2 times a week	Anytime

They come from our self-care habit ideas, where each one has a line on how to start it small.

Make it stick.

Choose what you enjoy

Self-care that feels like a chore will not last. Keep the habits you would be glad to do anyway.
Weekly counts too

A once-a-week habit, like calling someone you love, makes a full month with four ticks.
Make it 30 days

For one small step a day, try the 30-day self-care challenge.