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Message SELFCARESELFCAREPLANNERPLANNER

Dear IKeep learningKeep improvingKeep growingKeep going

Weekly SELF-CAREMONDAYMorning StretchDrinking 2 litres of waterWrite in gratitude journalTUESDAY30 Minute walk Eat healthy mealRead a bookWEDNESDAYPratice mindfullness or meditationPamper yourself (Face mask, Bubble bath)Connect with a friend or family memberTHURSDAYListen to your favorite music or podcastTake a break from social media Try new hobby or activitiesFRIDAYReflect on the week achievementsPlan a full weekend activityRelax with a movie or favorite TV showSATURDAYSleep inCook or bake something you loveSpend time in natureSUNDAYPrepare meal for the weekDo something creative ( drawing, writing )Early bedtime for the good start to the weekMOODWATER BALANCETHING THAT MAKE YOU HAPPY

Daily SELF-CARE/ /S M T W T F SMORNINGMIDDAYDrink a glass of waterWrite down something you grateful Quick stretch or exercise Morning skincare routineTake a hydration breakHealthy lunchRelaxing activity ( reading or short walk ) Check in with how you're feelingEVENINGReflect on your dayMeditation/ YogaSkincare routineSpend time on hobby/activityNIGHTWrite on you journalRead or listen to a calming musicPrepare for the next dayGo to bed at consistent timeMOODWATER BALANCEWORKOUTStretchYogaCardioWeightRest day OtherSLEEPHOUR1 2 3 4 5 6THING THAT MAKE YOU HAPPY TODAY7 8

Daily SELF-CARE/ /S M T W T F SCHECKLISTWake upDrink waterMorning exercise/stretchBreakfast Work/studyLunchShort walk/ breakComplete taskDinner Relax/ hobbyLight exercise/ stretchRead/ MeditateBedtime routineSleepSKINCARE ROUTINECleanserTonerSerumMoisturaizerEye creamSunscreenWEEKLYFace maskFacial massageExfoliate 1-2 times a week MONTHLYProfessional TreatmentProfessional ExfoliateProfessional Extraction DAILY

GoalSELF-CARE2 glass after waking up 1 glass after workout1 glass before taking bath1 glass 30 minute before taking lunch1 glass after 1 hour lunch1 glass when you feel tired1 glass before going to sleepWATER BALANCEDAILY WORKOUTMORNINGStretch when you wake upWalk or bike to a work/school if possibleTake a short break to stand up and stretch Use the stairs instead of elevator /liftDURING THE DAYGo for a walk during lunchEVENINGtake a quick workout or yogaTake a leisurely evening walk

Gratitude JOURNAL/ /S M T W T F SDate : Today I'm Grateful For :-REFLECTION : Highlights of the day :- Positive thought :-NOTES :

Dates : Mood TRACKERS M T W T F STODAY I FELT :HappySadUpsetEnergeticRelaxExcitedNuetralsLovedAngryDepressedSleepyLaughingJoyTiredWorriedConfusedSleepySillyAnnoyingCalmNervousShyHungrySurprisedEnergy Level :Stress Level :( From 1 to 10 )1 2 3 4 5 6 7 8 9 10Mood Of The Day : IF IT NOT PRESENT ABOVE, WRITE HOW YOUR FEEL