Rest and self-care
For when you're running on empty and looking after yourself has slipped down the list. Start with the smallest thing that would help today.
Start here
Fill one in online or print it as a PDF. No sign-up, and you can stop and come back.
Self-Care Worksheet
A free, printable self-care worksheet for adults: check six areas of your life, see what drains and refills you, and make a self-care plan that costs nothing.
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Sleep Diary
A free printable 7-day sleep diary: bedtime, wake time, how rested you felt, caffeine and notes, plus a page to bring to your GP if sleep stays hard.
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Gratitude Journal Prompts
Free, printable gratitude journal prompts: guided questions with space to write, plus a take-away list, to help you notice and savour what's already good.
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Body Scan Script
A free body scan meditation script in plain English: move your attention slowly from toes to head, noticing without changing, with reflection prompts and a log.
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Progressive Muscle Relaxation Script
A free progressive muscle relaxation script in plain English: tense and release 13 muscle groups from feet to face, with a before-and-after check and 7-day log.
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Mindfulness Worksheet
A free mindfulness worksheet: one everyday activity, a few minutes with your breath, a way to watch thoughts and a week of tiny practices. Not for everyone.
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Behavioural Activation Activity List
Free behavioral activation activity list: tick small activities, pick three to schedule, then rate each. A pleasant activities list for low days.
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Sleep Hygiene Worksheet
A free printable sleep hygiene worksheet: tick the habits you already have, pick two to change, check back after a week, and know when to see a doctor.
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Wellness Wheel
A free printable wellness wheel: rate eight dimensions of wellbeing from 1 to 10, see your wheel, then make a simple wellness plan with one small step.
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Evening Routine Checklist
A free evening routine checklist and wind down routine: pick 3 to 5 small steps, tick them for two weeks, set a tired-evening minimum, then review what to keep.
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Self Care Checklist
A free self care checklist printable: tick small, cheap things across body, mind, feelings, people, home, money and rest. Pick three and add a hard-day list.
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Self Care Planner
A free self care planner printable: name what drains you, list what restores you, protect up to three non-negotiables and plan one small thing each day.
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Signs of burnout
The signs of burnout as the World Health Organization describes them, how it differs from stress and low mood, and what to do next, with free worksheets.
Guide · 7 min readTypes of rest
The 7 types of rest (physical, mental, emotional, social, sensory, creative, spiritual), how to tell which one you need, and small ways to recharge today.
Guide · 9 min readHow to meditate
How to meditate for beginners: simple steps for a breath meditation, how long to sit, fixes for a busy mind, and what the research does and does not show.
Guide · 10 min readHow to start a gratitude journal
How to start a gratitude journal: what to write, real example entries, how often to do it, the mistakes that make it go stale, and what the research says.
Guide · 9 min readHow to relax
Plain, practical ways to relax when you are tense or wound up, from slow breathing to a short walk. Why it is hard to switch off, plus free worksheets.
Guide · 12 min readHow to manage stress
How to manage stress in plain steps: name what is wrong, sort what you can control, calm your body, protect sleep, say no, and know when to get help.
Guide · 8 min readSelf care ideas
Self care ideas for busy days and hard ones: 5-minute, free, outdoor, at-work and with-people ideas, plus how to choose what helps and when it isn't enough.
Guide · 8 min readDigital detox
What a digital detox is, signs you might want one, a step-by-step plan and a 7-day challenge, with an honest look at what the research shows. Free tracker.
Guide · 8 min readEnergy management
Energy management in plain steps: notice your highs and lows, find what drains and fills you, plan hard tasks and rest around them, and know when to see a GP.
Workbooks
Several worksheets in one printable PDF, in an order that builds.
