Lesson Plan
Self Care One-on-One Plan
Guide the student to identify and schedule three daily self-care activities, complete an emotional check-in, and reflect on wellness goals to build healthy habits.
Teaching self-care empowers students to manage stress, improve emotional awareness, and foster resilience, leading to better focus, mood, and overall well-being.
Audience
7th Grade Student
Time
10 minutes
Approach
Structured, guided 10-minute session with planning and reflection tools.
Materials
Prep
Prepare Self-Care Materials
2 minutes
- Review Daily Self-Care Checklist
- Review Self-Care Reflection Rubric
- Review My Wellness Log
- Print or open each material for student use
Step 1
Introduction & Goal Setting
2 minutes
- Greet the student and explain today’s 10-minute self-care session purpose
- Ask the student to name one emotion they feel right now
- Set a simple self-care goal for the day (e.g., a brief breathing exercise)
Step 2
Daily Self-Care Planning
3 minutes
- Present the Daily Self-Care Checklist
- Guide the student to choose and list three quick self-care activities
- Encourage specific details (e.g., “5 minutes of stretching after school”)
Step 3
Emotional Check-In & Reflection
3 minutes
- Introduce the Self-Care Reflection Rubric
- Ask the student to rate their current mood on a scale of 1–5
- Discuss what self-care strategies have worked and what to adjust
Step 4
Closing & Next Steps
2 minutes
- Have the student record planned activities in My Wellness Log
- Summarize key takeaways and confirm one action they will do today
- Schedule the next brief self-care check-in session
Worksheet
Daily Self-Care Checklist
Use this checklist to plan and track your self-care activities for today. Check off each activity you plan to do and customize three activities with specific timing details.
Common Self-Care Activities
☐ Drink a full glass of water
☐ Take 5 deep breaths
☐ Do 5 minutes of stretching
☐ Listen to a favorite song
☐ Read for 10 minutes
☐ Go for a short walk
☐ Write in your journal
☐ Talk with a friend or family member
☐ Practice a quick mindfulness exercise
☐ Draw or doodle
My Customized Self-Care Activities
-
Activity: ____________________________________
When (time/day): ______________________________ -
Activity: ____________________________________
When (time/day): ______________________________ -
Activity: ____________________________________
When (time/day): ______________________________
Notes or Reflections
Use this space to jot down how you felt before and after each activity, or any adjustments for next time:
Rubric
Self-Care Reflection Rubric
Use this rubric to evaluate how well you reflect on your self-care activities, understand your emotions, and align your actions with your goals. Rate yourself on each category from 1 (Beginning) to 5 (Exceptional).
| Category | 1 – Beginning | 2 – Developing | 3 – Proficient | 4 – Advanced | 5 – Exceptional |
|---|---|---|---|---|---|
| Depth of Reflection | No reflection or only lists activities without comments. | Minimal reflection; comments are vague or generic. | Clear reflection with some detail about feelings or outcomes. | Thoughtful reflection, connects activities to personal experiences. | Insightful, deep reflection with analysis of impact and future adjustments. |
| Emotional Awareness | Does not identify emotions or shows confusion about feelings. | Identifies basic emotions but lacks clarity or detail. | Identifies emotions and describes how they felt before/after activities. | Clearly explains a range of emotions and recognizes triggers or patterns. | Demonstrates strong emotional insight and connects emotions to strategies. |
| Goal Alignment | No clear goals or actions do not connect to any goals. | Goals stated but actions are only loosely related. | Goals are clear and most actions align appropriately. | Goals are specific, actions align well, and adjustments are noted. | Goals are SMART (Specific, Measurable, Achievable, Relevant, Timely) and actions show excellent alignment and planning. |
Scoring Guide:
• Add up your ratings for each category (max = 15).
• 3–6 = Needs Improvement
• 7–11 = Satisfactory Growth
• 12–15 = Strong Reflective Practice
Reflect on your overall score and write one step you will take to improve your self-care reflections:
Journal
My Wellness Log
Use this log each day to plan your self-care activities, track your mood, and reflect on your emotional well-being.
Date
Planned Self-Care Activities
List three self-care activities you intend to do today and when you plan to do them.
-
Activity: ___________________________
When (time/day): ______________________
Completed? ☐ Yes ☐ No
Reflection: How did it feel? -
Activity: ___________________________
When (time/day): ______________________
Completed? ☐ Yes ☐ No
Reflection: How did it feel? -
Activity: ___________________________
When (time/day): ______________________
Completed? ☐ Yes ☐ No
Reflection: How did it feel?
Mood Ratings
Rate your mood before and after your self-care activities (1 = very low, 5 = very high).
Mood before activities: ☐1 ☐2 ☐3 ☐4 ☐5
Mood after activities: ☐1 ☐2 ☐3 ☐4 ☐5
Overall Reflection
• Which activity helped me the most today, and why?
• What challenges did I face in completing my self-care plan?
• One adjustment I will make for tomorrow’s plan: