Medical

Self-Care Checklist For Every Day of The Month

Transform your daily routine with our self-care checklist. From decluttering to mindful moments, nurture your well-being each day.

By URLife Team

05 May 2024

While caring for others around us, we tend to forget the essence of self-care. Social media has somewhat set the bars wrong and distorted the true meaning of self-care. Many of us are misled into believing that self-care revolves solely around indulgent activities and is just about regular salon visits, spas and bubble baths. However, it’s so much more than that. Here’s a 30 days self-care guide to make you better, both mentally and physically.

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Day 1: Fix or replace

Is there something that’s not working well? And you always think to get it fixed but within no time it slips out of your mind. Rid your mind of the annoyance by fixing it or replacing it. It will make you smile every time you use it with ease.

Day 2: Declutter your space

Declutter your spaces for a refreshing experience. Decluttering isn't just about creating physical space but also about fostering mental clarity and emotional well-being. Let go of items that no longer serve you and create a space that supports your goals and aspirations.

Day 3: Declutter your email inbox and unsubscribe from unnecessary newsletters.

There could be nothing more annoying than not being able to send or receive mails because of low storage of either of your devices or your mail accounts. Make it easy for yourself by decluttering your email inbox, deleting all the unnecessary mails and sorting it and keeping it more organised.

Day 4: Mindful meal prep

Do not always be in a rush with your meal preparations. Slow down and pay attention to the colours, textures and aromas. Take time to appreciate the nourishment you are providing for yourself.

Day 5: Eat healthy from breakfast to dinner (all meals)

This sounds tough until it is not done. And remember to do it on a day when you are less occupied with your other stuff as it might take your genuine efforts to make it happen.

Day 6: Plan or anticipate a vacation

Research says that it is best to daydream a vacation you want to take. Think of what all you wish to do there, pick out the accommodations, activities and even your wardrobe. According to a 2010 study published in the journal Applied Research in Quality of Life, just planning or anticipating your trip can make you happier than actually taking it.

Day 7: Try a new health or wellness trend

Do indulge yourself in things that you’ve never tried before. You can start with orange-shower or participate in sober-curiosity, or make an appointment for acupuncture, a chiropractor, cryotherapy, float sessions, or even a touchless spa.

Day 8: Write a gratitude journal entry before bed

Keep one day aside to write a gratitude journal. It could be how you are grateful for the warmth of the morning sun that greeted, filling your room with light and hope. Or the laughter shared with friends over a cup of coffee. Mention the challenges that pushed you to grow and learn, reminding you of your strength and resilience.

Day 9: Take a leisurely stroll around your neighbourhood park

Explore local parks, nature trails, or scenic neighbourhoods. Slow down and savour the sights, sounds, and sensations around you. Notice the beauty of the natural world, from the rustling of leaves to the chirping of birds.

Day 10: Deep clean your space to keep away allergies

We do keep our space neat and tidy but to keep allergies at bay, thorough deep-cleaning is required. For this, make a dust-busting spray by combining 2 cups of water, 1 cup of vinegar (for disinfection), 2 tablespoons of olive oil (for polish and repel dust). Add a drop or two of dish soap for extra cleaning power.

Day 11: Try a new herbal tea flavour and savour it slowly.

Experiment with a new herbal tea flavour or any summer drinks of your choice to indulge in a sensory experience. Select a blend that piques your interest, perhaps something floral, spicy, or fruity. Brew it with care, allowing the aroma to fill your space. Take a moment to appreciate the colours, textures, and scents of the tea leaves as they infuse in hot water.

Related story: Your Guide To Tea For Every Mood

Day 12: Treat yourself

It could be a DIY home spa day with homemade face masks and cucumber slices. Or it could be retail therapy–go shopping! Buy something you’ve always wanted online, or order your favourite lunch.

Day 13: Listen to a calming meditation podcast before bedtime.

Make time to unwind and relax before bedtime by listening to a calming meditation podcast. Find a podcast that resonates with you. Settle into a comfortable position, perhaps lying down or sitting in a cosy spot. Close your eyes and allow the gentle voice of the podcast host to guide you through relaxation techniques.

Day 14: Read a book

Start by reading 3 pages daily, if you are not an avid reader. It could be newspapers, magazines, novels or even informative articles. Reading even a few pages a day can ignite a passion for learning and discovery, opening doors to new ideas and perspectives.

Day 15: Do a puzzle or crossword to exercise your brain

Keep your brain active and healthy by challenging it with new brain games. This will empower your brain to think more efficiently and fast. After solving the crossword, if the word seems new to you, do not forget to search for its meaning and use it in a sentence on the same day.

Day 16: Try a new recipe and cook a healthy meal from scratch

How about spicing things up in the kitchen and trying out a new recipe? Whether it's a colourful salad, a hearty stew, or a delicious stir-fry, experimenting with fresh ingredients can add a burst of flavour to your day. So, roll up your sleeves, put on your chef's hat (or apron!), and get ready to whip up something tasty yet delicious.

Day 17: Visit a local museum or art gallery

From contemporary exhibitions to historical artefacts, there's always something fascinating to discover. So, grab a friend or fly solo, and get ready to be inspired by the beauty and diversity of art. Who knows, you might stumble upon your new favourite artist or find inspiration for your own creative endeavours.

Day 18: Write down your goals for the upcoming month

Grab a pen and paper (or your favourite note-taking app) and start brainstorming. Whether it's personal, professional, or a mix of both, writing down your goals can help you stay organised and motivated. From fitness targets to career aspirations, take a moment to reflect on what you want to achieve and map out a plan.

Day 19: Practice yoga or stretching exercises for flexibility

Modi ji was right when he mentioned ‘’Yoga se hi hoga’’. Be it pain in joints, or digestive issues, yoga asanas have a cure for everything. Try incorporating basic stretches and exercises and once comfortable, you can grade-up gradually.

Day 20: Treat yourself to a bubble bath with soothing music and candles

Put on some soothing music to help you unwind and relax. Sink into the warm embrace of the water, let the tension melt away, and allow yourself to fully immerse in the moment of pure bliss. It's the perfect opportunity to pamper yourself, recharge your batteries, and show yourself some well-deserved love and care.

Day 21: Dedicate time to do nothing

How about dedicating some time to do absolutely nothing? It might sound counterintuitive, but carving out moments of pure relaxation and stillness can work wonders for your well-being. Find a quiet spot where you can simply sit or lie down comfortably, away from distractions.

Day 22: Watch a documentary on a topic you're interested in.

Whether it's history, science, nature, or current events, there's a wealth of fascinating documentaries out there waiting to be explored. Grab your favourite snacks, cosy up on the couch, and immerse yourself in the world of discovery and learning.

Day 23: Go gardening or establish your kitchen garden

It's a wonderful way to connect with nature, get some fresh air, and cultivate your green thumb. Whether you have a spacious backyard or just a few pots on a balcony, there are plenty of options to suit any space. Choose your favourite herbs, vegetables, or flowers, and start planting away.

Day 24: Have a movie marathon with your favourite feel-good films.

Whether you're a fan of romantic comedies, classic favourites, or heartwarming dramas, there's something special about escaping into the magic of cinemaIt's the perfect recipe for a relaxing and rejuvenating day spent basking in the warmth of cinematic joy. So grab your popcorn, snuggle up, and enjoy the show!

Day 25: Try a new hobby or craft, like knitting pottery, macrame or painting

There are many events running nowadays in many cities like sip-n-paint, resin art classes and many more. Indulge yourself in something new to break up the cycle of monotonous routine.

Day 26: Write thank-you notes to people who have helped you

In the midst of our busy lives, it's easy to overlook the positive impact others have on us. It does not always have to be a big gig to be thankful for. Even small helps reflect their intention and love for us.

Day 27: Work from a new location

Enjoy a change of scenery. Pack a lunch and your laptop and work from a cafe, diner, hotel room, or even the beach. However, this is possible only when your company or your work allows for the same.

Related story: Self Care To Beat Monday Blues

Day 28: Reflect on your achievements and celebrate your progress

It is more about taking the time to pause and acknowledge how far you've come in your journey. Also, this helps you gain a deeper understanding of your strengths and capabilities.

Day 29: Attend a virtual workshop or webinar on a topic of interest

It allows you to learn new skills, gain knowledge, and expand your horizons from the comfort of your own home. Engaging in activities that stimulate your mind and feed your curiosity can boost your self-esteem and sense of fulfilment. Plus, it provides a welcome break from daily routines and gives you something to look forward to.

Need all your wellness solutions in one place? A whole new world awaits just a click away.

Day 30: Volunteer or engage in acts of kindness

Take a day to support a cause that’s close to your heart. Volunteering and engaging in acts of kindness can truly make a difference in the world. Whether it's helping out at a soup kitchen, participating in a beach clean-up, or volunteering at a local animal shelter, there are so many ways to get involved and give back to your community.