Daily self-care checklist……..You know how sometimes you mean to do self-care but somehow end up doom-scrolling on your couch at midnight with a stale bagel? Yeah. That’s me, like, three nights a week.
I always tell myself, “Tomorrow I’m gonna do the whole self-care thing.” Wake up early, meditate, drink water, stretch, be that girl. And then—boom—I’m snoozing my alarm, skipping breakfast, and forgetting to even brush my hair.
So, last month, I scribbled down a daily self-care checklist on the back of a takeout menu. Nothing fancy. Just… stuff I know makes me feel human. And shockingly? It helped. Like, a lot.
This is me sharing my messy, realistic version with you. Because the Instagram version of self-care (baths with rose petals, $80 candles, golden lattes) isn’t always doable when you’re in Queens and the train is delayed again.
The Morning Stuff
I’m not a morning person. I’m the “sets three alarms and still wakes up late” person. But these three things—if I manage them—set the tone for my day.
1. Drink Water Before Coffee
I know, I know. This sounds boring. But it’s a game-changer. The mornings I drink water before coffee? My brain feels like it’s actually functioning. The mornings I don’t? Chaos.
I keep a glass of water by my bed now (yes, it sometimes tastes dusty). It’s the first thing I do when I wake up.
2. Move a Little (or Fake It)
I’m not talking about a 5 a.m. boot camp. My “movement” is literally stretching like a cat for two minutes or doing a half-hearted yoga pose while my coffee brews. Some days I just put on a song and dance in my kitchen like no one’s watching (except my neighbor across the courtyard—hi, Greg).
The point is: moving somehow helps. Even when it’s lazy movement.
3. Get Sunlight or Fake It With Light
This one’s underrated. Stepping outside for five minutes, even if I’m in pajamas and fuzzy socks, wakes me up better than caffeine. Queens winters are brutal, so I also got one of those $30 light therapy lamps off Amazon. I call it my “fake sun.”
The Midday Stuff
This is where I usually start spiraling. Work emails, errands, my kid’s lunchbox that I forgot to wash. Here’s what keeps me sane:
4. Eat Something With Actual Nutrients
Sometimes it’s oatmeal, sometimes it’s a sad salad, sometimes it’s just an apple and peanut butter. Doesn’t matter—just something green or protein-y.
I used to skip lunch and then wonder why I was angry at 4 p.m. Spoiler: hunger.
(Outbound Link Suggestion: Link to a funny blog post about “sad desk lunches” — it’s relatable and adds humor.)
5. Step Away From Screens (Even For Two Minutes)
This one’s so simple but I always forget. I set a timer on my phone now—every couple hours, I stand up, look out the window, stretch my arms, anything that’s not scrolling.
Sometimes I literally just close my eyes and breathe for 30 seconds. Feels silly. Works anyway.
6. Check In With Yourself (Like You’re Your Own Friend)
Midday I ask myself: “How am I doing? Hungry? Tired? Stressed?” It sounds corny but it’s like checking your phone battery—you don’t want to hit 1% by dinner.
Sometimes the answer is “I’m fine.” Sometimes it’s “I’m about to cry.” Either way, acknowledging it helps.
The Evening Stuff
Ah, evenings. The time I’m most likely to abandon self-care for Netflix. Here’s what’s on my checklist:
7. Unwind Without Screens First
I try (keyword: try) to have at least 15 minutes of screen-free time before bed. Sometimes it’s journaling, sometimes it’s just lying there staring at the ceiling like a dramatic movie character.
I started keeping a cheap notebook by my bed to brain-dump. All the random to-dos, weird thoughts, even grocery lists. It’s like clearing my mental browser tabs.
8. Move Again, But Softer
Gentle stretching, a walk around the block, or—my favorite—lying on the floor like a starfish. It’s surprisingly calming.
My friend saw me doing this once and asked, “Are you okay?” I said, “This is my self-care.”
9. Skincare or Something That Feels Nurturing
Doesn’t have to be a 10-step routine. Some nights I just wash my face and slap on moisturizer. Other nights I go all out—mask, serum, the works.
It’s not about “perfect skin.” It’s about doing something for yourself.
The Mental/Emotional Stuff
Honestly, this part matters more than all the above.
10. Say No to One Thing
Self-care isn’t just bubble baths. Sometimes it’s saying no to that extra favor at work or that social event you’re dreading. I still struggle with this. But the days I say “no” feel lighter.
11. Reach Out to Someone
Could be a text to a friend, a quick call to my mom, or even a meme in the group chat. Staying connected (especially when you’re overwhelmed) keeps you from feeling like you’re floating off into space.
Last week I sent my friend a TikTok of a cat wearing sunglasses. We ended up talking for an hour. Totally made my day.
12. Gratitude (But Keep It Real)
I don’t write full gratitude lists every night. Some days I just whisper, “I’m glad for this cozy blanket” and that’s enough. Self-care doesn’t have to be deep and profound all the time.
My Realistic “Daily Self-Care Checklist”
Because I know you’re wondering what it actually looks like scribbled on that takeout menu:
- Drink water before coffee
- Move (stretch/dance/fake yoga)
- Get sunlight or use a light lamp
- Eat one nutrient-y thing
- Take a two-minute screen break
- Check in with myself
- Unwind without screens
- Do a tiny bit of skincare
- Say no to something
- Reach out to someone
- Name one small thing I’m grateful for
That’s it. No rose petals, no $200 spa days.
Side Tangent: The Day I Forgot My Shoes: Daily self-care checklist
Back in 8th grade, I wore two different shoes to school. Not on purpose. It was a Monday. Nobody noticed all day—until math class. The teacher pointed at my feet and just raised an eyebrow.
Sometimes self-care feels like that. You think you’re doing fine, but then you realize you’re walking around metaphorically mismatched. A little daily check-in—even scribbled on a takeout menu—can help you catch it before it snowballs.
Self-Care Is Not About Perfection
I used to think if I didn’t do all the things—meditate, drink green juice, journal, work out—I was failing. But honestly? Some days I only manage one thing from the checklist. And that’s okay.
Self-care is like brushing your teeth. Some days you floss, some days you don’t. The important thing is you show up.
(Outbound Link Suggestion: A lighthearted article about “self-care fails” or “why small habits matter.”)
Final Thought about Daily self-care checklist
If you’re sitting there thinking, “I can’t add one more thing to my day,” I get it. But my version of a daily self-care checklist isn’t about adding more. It’s about noticing what’s already there. A glass of water. A stretch. A text to a friend.
Tiny things. Messy things. Human things.
And that’s the real stuff, at least for me, living here in Queens with my takeout menu and my dusty bedside water glass.
