Self-Care Station Rotations

Overview:
In this interactive activity, students will rotate through four stations—Physical, Emotional, Social, and Mindfulness—spending 8 minutes at each. At each station, they’ll complete a brief hands-on exercise and reflect on how it can fit into their personalized self-care blueprint.

Materials Prep:

• Four station signs or table tents labeled: Physical, Emotional, Social, Mindfulness
• Timer or stopwatch
• Station materials (see below)
• Copies of reflection handout at each station (print with space for notes)

Instructions for Teacher:

1. Arrange tables or areas around the room, one for each station.
2. Place station materials and a stack of reflection handouts at each.
3. Divide students into four small groups and assign each to a starting station.
4. Set the timer for 8 minutes per station. Signal when it’s time to rotate clockwise.
5. After all rotations, reconvene for a brief large-group debrief.

Stations Detail:

1. Physical Self-Care Station

Materials:
• Resistance bands or yoga mats
• Handout: Movement Break Ideas
Prompt:

1. Lead your group in a 3-minute stretch or simple yoga sequence.
2. Review the Movement Break Ideas handout and choose two you could try between classes.
   Reflection Questions:
   
   
   
   
   
   

2. Emotional Self-Care Station

Materials:
• Journals or blank paper
• Pens and colored markers
Prompt:

1. Write a quick gratitude list of three things you appreciate today.
2. Use colored markers to illustrate one emotion you’ve felt this week.
   Reflection Questions:
   
   
   
   
   
   

3. Social Self-Care Station

Materials:
• Scenario cards (e.g., “Invite a friend to study,” “Set a boundary at home”)
• Note cards
Prompt:

1. In your group, draw a scenario card and role-play how you’d handle it.
2. On a note card, write one social activity that energizes you and why.
   Reflection Questions:
   
   
   
   
   
   

4. Mindfulness Self-Care Station

Materials:
• Guided breathing exercise script or audio clip
• Quiet corner with cushions
Prompt:

1. Follow a 2-minute guided breathing exercise.
2. Spend 3 minutes in silent reflection: notice thoughts, body sensations.
   Reflection Questions:
   
   
   
   
   
   

Debrief (5 minutes)

• Invite volunteers to share one insight or favorite strategy.
• Remind students to note these in their My Personal Care Checklist and plan when to practice them this week.

My Personal Care Checklist

Use this checklist to explore self-care options across four domains. Check off the activities you already do or want to try. Then pick your top three from each domain to include in your personalized self-care blueprint.

1. Physical Self-Care

Examples:

• Go for a walk or run
• Stretch or do yoga
• Drink water regularly
• Eat balanced meals/snacks
• Get 7–9 hours of sleep
• Take short movement breaks between classes
• __________________________
• __________________________

Select your top 3 physical strategies:

1. ________________________________________
   
   
   
2. ________________________________________
   
   
   
3. ________________________________________
   
   
   

2. Emotional Self-Care

Examples:

• Write in a journal
• Practice gratitude lists
• Talk with a friend or counselor
• Engage in a creative hobby
• Listen to uplifting music
• Use stress-relief apps or tools
• __________________________
• __________________________

Select your top 3 emotional strategies:

1. ________________________________________
   
   
   
2. ________________________________________
   
   
   
3. ________________________________________
   
   
   

3. Social Self-Care

Examples:

• Spend time with family/friends
• Join a club or team
• Volunteer or help others
• Set healthy relationship boundaries
• Plan a fun outing
• Send a supportive message
• __________________________
• __________________________

Select your top 3 social strategies:

1. ________________________________________
   
   
   
2. ________________________________________
   
   
   
3. ________________________________________
   
   
   

4. Mindfulness Self-Care

Examples:

• Practice deep breathing
• Try guided meditation
• Go for a nature walk
• Use a mindfulness app
• Do a body scan exercise
• Spend quiet reflective time
• __________________________
• __________________________

Select your top 3 mindfulness strategies:

1. ________________________________________
   
   
   
2. ________________________________________
   
   
   
3. ________________________________________
   
   
   

Next Step

Using your selections above, draft your personalized self-care blueprint on the worksheet provided in our next session. Keep this checklist handy to remind yourself of your top strategies!

Daily Wellness Log

Use this log each day to record how you practice self-care, track your mood, and reflect on your experience. Fill out one section per day.

Day 1 (Date: __________)

1. Self-Care Strategy Practiced:
   ________________________________________
   
   
   
2. Time Spent: ________ minutes
3. Mood Before (1 – low, 5 – high): ____ After (1 – low, 5 – high): ____
4. What went well today?
   
   
   
   
5. What could you improve or try differently next time?
   
   
   
   
   
   
   

Day 2 (Date: __________)

1. Self-Care Strategy Practiced:
   ________________________________________
   
   
   
2. Time Spent: ________ minutes
3. Mood Before (1 – low, 5 – high): ____ After (1 – low, 5 – high): ____
4. What went well today?
   
   
   
   
5. What could you improve or try differently next time?
   
   
   
   
   
   
   

Day 3 (Date: __________)

1. Self-Care Strategy Practiced:
   ________________________________________
   
   
   
2. Time Spent: ________ minutes
3. Mood Before (1 – low, 5 – high): ____ After (1 – low, 5 – high): ____
4. What went well today?
   
   
   
   
5. What could you improve or try differently next time?
   
   
   
   
   
   
   

Day 4 (Date: __________)

1. Self-Care Strategy Practiced:
   ________________________________________
   
   
   
2. Time Spent: ________ minutes
3. Mood Before (1 – low, 5 – high): ____ After (1 – low, 5 – high): ____
4. What went well today?
   
   
   
   
5. What could you improve or try differently next time?
   
   
   
   
   
   
   

Day 5 (Date: __________)

1. Self-Care Strategy Practiced:
   ________________________________________
   
   
   
2. Time Spent: ________ minutes
3. Mood Before (1 – low, 5 – high): ____ After (1 – low, 5 – high): ____
4. What went well today?
   
   
   
   
5. What could you improve or try differently next time?
   
   
   
   
   
   
   

Day 6 (Date: __________)

1. Self-Care Strategy Practiced:
   ________________________________________
   
   
   
2. Time Spent: ________ minutes
3. Mood Before (1 – low, 5 – high): ____ After (1 – low, 5 – high): ____
4. What went well today?
   
   
   
   
5. What could you improve or try differently next time?
   
   
   
   
   
   
   

Day 7 (Date: __________)

1. Self-Care Strategy Practiced:
   ________________________________________
   
   
   
2. Time Spent: ________ minutes
3. Mood Before (1 – low, 5 – high): ____ After (1 – low, 5 – high): ____
4. What went well today?
   
   
   
   
5. What could you improve or try differently next time?
   
   
   
   
   
   
   

At the end of the week, review your entries and consider:

• Which strategies boosted your mood the most?
• What patterns did you notice in your well-being?
• How will you adjust your self-care plan moving forward?