Self-Care Tracker

Use this tracker each week to record your daily self-care habits. Check off each habit when you complete it. At the end of the week, use the reflection prompts to identify successes and areas for growth.

Weekly Habits Tracker

Notes & Observations

Use this space to jot down any quick insights or patterns you noticed this week:

Weekly Reflection

1. Which self-care habit felt most beneficial this week? Why?

1. Which habit was most challenging to maintain? What obstacles did you encounter?

1. What adjustments will you make to your self-care routine for next week?

Goal Setting for Next Week

Select two habits to prioritize and set a specific, achievable goal for each.

Habit 1: ________________________________
Goal: __________________________________

Habit 2: ________________________________
Goal: __________________________________

Reflect & Renew Prompts

Use these prompts throughout the series to guide your journaling and deepen your self-awareness. Choose one or two each session and write freely.

1. Describe a moment this week when a self-care practice made a positive difference. What did you notice?

1. Reflect on your current stress level. Where in your body do you feel tension? What triggered it?

1. Recall a boundary you set to protect your well-being. How did it feel in the moment, and what was the outcome?

1. Think back to a peer check-in conversation. What insight or support did you receive, and how might you apply it going forward?

1. List three self-care actions you can complete in under five minutes. Which one will you commit to tomorrow?

1. Write about a challenge you faced balancing work and personal life. What small adjustment could you test next week?

1. Describe a time this week when you felt energized or refreshed. What factors contributed to that feeling?

1. Envision your ideal self-care routine one month from now. What daily practices and peer supports are in place?

1. Identify a limiting belief you hold about self-care. How could you reframe it to better support your growth?

1. Celebrate a win—big or small—from this week. How did it impact your well-being and motivation?

Buddy Check-In Guide

Use this guide each session for a structured 5–10-minute peer check-in. Pairs alternate between being the Sharer and the Listener, then switch roles.

Purpose

• Deepen peer support by sharing wins, challenges, and ideas.
• Practice active listening and empathy.
• Build accountability through concrete commitments.

1. Prepare (1 minute)

• Sit facing your buddy.
• Decide who will be Sharer first and who will be Listener.
• Agree to honor confidentiality and be fully present.

2. Check-In Round (3 minutes)

Sharer (1.5 minutes)

• Briefly describe your current state: stress level, mood, or energy.
• Choose one focus: a self-care win, a challenge from your tracker, or a goal for next week.

Listener (1.5 minutes)

• Use active listening: maintain eye contact, nod, and reflect back key points.
• Ask one clarifying question:
  • “What was most helpful about that practice?”
  • “What obstacle did you face when trying that habit?”

3. Role Swap & Expand (3 minutes)

• Switch roles: new Sharer and new Listener.
• Repeat the Check-In Round, focusing on a different prompt.

Prompt Ideas:
• A self-care habit you want to strengthen.
• A boundary you’d like to set and how to communicate it.
• A small action you’ll commit to before the next session.

4. Action & Accountability (1 minute)

• Sharers each state one specific, measurable next step (e.g., “I’ll take a 5-minute break after lunch daily”).
• Buddies agree on how you’ll remind each other (text, calendar invite, hallway check-in).

Tips for Listeners

• Resist the urge to give advice immediately—focus on understanding first.
• Use open-ended prompts: “Tell me more about…” or “How did that feel?”
• Validate feelings: “I can see why that felt challenging.”

Follow-Up Ideas

• Schedule a mid-week quick check-in.
• Share one resource (article, app, practice) that’s helped you.
• Celebrate wins: recognize progress, however small, the next time you meet.

Keep this guide handy as you build a supportive peer routine and deepen your self-care practice!