A Self-Care Checklist: Taking Small Steps

By Melissa Pick - 3 Minute Read

Let’s be honest… sometimes life gets in the way and self-care becomes an afterthought. You scroll Instagram and Facebook, immersed in a world of high-maintenance influencers, 6am yoga classes, green juices, and people apparently making the most of every single second of their day. Then reality hits and it’s 5pm and you haven’t left your bed, brushed your hair, or eaten anything.

First of all, that comparison isn’t fair. Social media is a highlight reel. You’re seeing the polished ten seconds, not the messy in-between. Even the picture-perfect influencers have days where they feel low, unmotivated, or overwhelmed.

Second of all, we have all been there. Days, weeks, sometimes even months where getting out of bed feels like climbing a mountain. Where responsibilities feel heavy. Where your thoughts are loud. Where your body just doesn’t want to cooperate. When you’re in recovery or navigating your mental health, these dips can feel even more intense. And that’s exactly why the small steps matter.

It might not look impressive from the outside, but opening the curtains is a win. Letting light into the room is a win. If you open them and then get straight back into bed, that still counts. It’s movement. It’s a tiny shift forward.

What often keeps us stuck is aiming too high, too quickly. Deciding that tomorrow will be different and the solution is a full transformation. A long jog. A complete life reset. A brand new routine. This is because there are too many steps involved. For example, going for a jog:

1) Get out of bed. 2) Put on an outfit. 3) Get washed. 4) Have something to eat. 5) Put on your running trainers. 6) Fill up your water bottle. 7)Leave the house. 8) Actually do the run/jog.

Instead, make the goal the next step. Got out of bed? Ok now the goal is to put on an outfit. Got your outfit on? Ok now the goal is to get washed and brush your hair.

Taking things step by step will make the task less overwhelming and more realistic. If you make it to step 8 and go a jog, that’s amazing. If you make it to step 4 and decide it’s too much for today, then that’s also amazing progress, try again tomorrow! Keep shrinking the task until it feels manageable. You don’t need to conquer the whole day in one go. You just need to take the next step.

Eventually, over time these small steps will add up and you will feel ‘back on track’, whatever that means to you and your limits. Being “back on track” doesn’t have to mean waking up at dawn and reinventing your life. It might just mean you’re getting out of bed more often. You’re eating more regularly. You’re being a little kinder to yourself.

And if today all you can do is open the curtains, then start there.

That is still a step forward.

Some Small Steps To Try:

☐ I got out of bed (even if it was later than I planned).

☐ I opened the curtains or stepped outside for a few minutes of fresh air.

☐ I drank some water.

☐ I ate something, even if it was small.

☐ I brushed my teeth.

☐ I washed my face or had a shower.

☐ I put on clean clothes.

☐ I reached out to someone safe or replied to a message.

☐ I allowed myself to rest without guilt.

☐ I noticed one small thing that went right today.

Click the button to explore our self-care page, dedicated to resources on small wins and taking care of yourself.