# 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.

Download the free PDF: [US Letter](https://www.cozyhabittracker.com/printables/self-care-tracker-letter.pdf) or [A4](https://www.cozyhabittracker.com/printables/self-care-tracker-a4.pdf).

## How to use it

1. **Keep the ideas you like.** Cross out any printed habit that is not for you, and write your own in the blank rows.
2. **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.
3. **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.
4. **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](https://www.cozyhabittracker.com/habit-ideas/self-care), 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](https://www.cozyhabittracker.com/challenges/30-day-self-care-challenge).

## Or let your phone be gentle about it

In Cozy every self-care habit gets a hand-drawn sticker and a soft color, and you can skip a hard day without losing your streak.

## Questions people ask

### What should I put on a self-care tracker?

Small things you do for yourself on purpose: skincare, a slow cup of tea, a bath, a call with a friend. Pick the ones you look forward to.

### How do I track a weekly habit on a monthly sheet?

Tick the day you did it and leave the rest blank. Four or five ticks in a month is a full row for a weekly habit.

### Can I change the habits halfway through the month?

Yes. Cross one out and write a new one in a blank row. The sheet is there for you, not the other way around.

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This page on the web: https://www.cozyhabittracker.com/printables/self-care-tracker