Mindful Self-Care Checklist

To take care of others, we first need to take care of ourselves.

The stress and anxiety that comes with work and life is normal and we all respond to it differently, but it can be difficult to manage. Mindfulness has been shown to reduce anxiety, help cope with challenging situations and help keep us healthy during stressful experiences.

This self-care checklist can help you effectively manage stress and anxiety during difficult times.

Nourishing Activities and Their Benefits

1. Prioritize self-care: work out, meditate, walk in nature, journal

• Benefit: Manage mind and body health

2. Take micro-breaks: take calming breaths*, use the 3-2-1 practice*, enjoy a warm beverage, doodle, read.

• Benefit: Gain greater calm and composure

3. Move during breaks: mindful walks, standing and sitting desk stretching

• Benefit: Improve heart health

4. Eat mindfully: eat a meal away from distractions and appreciate it

• Benefit: Reduce stress

5. Hydrate: Drink water regularly (minimum 2L/day)

• Benefit: Gain greater clarity and improve physical health

6. Limit social media and news consumption and set goals to limit the amount of times you check media

• Benefit: Improve your mood

7. Practice gratitude: every day reflect on one thing that you are grateful for

• Benefit: Release negative emotions

8. Connect: acknowledge, express gratitude to or check in with colleagues, friends or family.

• Benefit: Increase happiness

9. Limit screen time: instead of using electronic devices, read, journal, meditate or stretch

• Benefit: Improve sleep

10. Sleep: at least 7-8 hours per day

• Benefit: Improve mental and physical health.

References

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Albulescu P, Macsinga I, Rusu A, Sulea C, Bodnaru A, Tulbure BT (2022) "Give me a break!" A systematic review and meta-analysis on the efficacy of micro-breaks for increasing well-being and performance. PLoS ONE 17(8): e0272460. https://doi.org/10.1371/journal.pone.0272460

Bherer, L., Erickson, K. I., & Liu-Ambrose, T. (2013). A review of the effects of physical activity and exercise on cognitive and brain functions in older adults. Journal of Aging Research, 2013, Article 657508. https://doi.org/10.1155/2013/657508

Pintado-Cucarella, S., & Rodríguez-Salgado, P. (2016). Mindful eating and its relationship with body mass index, binge eating, anxiety and negative affect. Journal of Behavior, Health & Social Issues, 8(2), 19–24. https://doi.org/10.1016/j.jbhsi.2016.11.003

Zhang, N., Du, S. M., Zhang, J. F., & Ma, G. S. (2019). Effects of dehydration and rehydration on cognitive performance and mood among male college students in Cangzhou, China: A self-controlled trial. International Journal of Environmental Research and Public Health, 16(11), 1891. https://doi.org/10.3390/ijerph16111891

Karim, F., Oyewande, A. A., Abdalla, L. F., Chaudhry Ehsanullah, R., & Khan, S. (2020). Social media use and its connection to mental health: A systematic review. Cureus, 12(6), e8627. https://doi.org/10.7759/cureus.8627

Wood, A. M., Froh, J. J., & Geraghty, A. W. A. (2010). Gratitude and well-being: A review and theoretical integration. Clinical Psychology Review, 30(7), 890–905. https://doi.org/10.1016/j.cpr.2010.03.005

Wickramaratne, P. J., Yangchen, T., Lepow, L., Patra, B. G., Glicksburg, B., Talati, A., Adekkanattu, P., Ryu, E., Biernacka, J. M., Charney, A., Mann, J. J., Pathak, J., Olfson, M., & Weissman, M. M. (2022). Social connectedness as a determinant of mental health: A scoping review. PLOS ONE, 17(10), e0275004. https://doi.org/10.1371/journal.pone.0275004

Hale, L., & Guan, S. (2015). Screen time and sleep among school-aged children and adolescents: A systematic literature review. Sleep Medicine Reviews, 21, 50–58. https://doi.org/10.1016/j.smrv.2014.07.007

Alexander, J., Hoyos, C. M., Marshall, N. S., & Yee, B. J. (2021). Improving sleep quality leads to better mental health: A meta-analysis of randomised controlled trials. Sleep Medicine Reviews, 60, 101556. https://doi.org/10.1016/j.smrv.2021.101556

Popkin, B. M., D’Anci, K. E., & Rosenberg, I. H. (2010). Water, hydration, and health. Nutrition Reviews, 68(8), 439–458. https://doi.org/10.1111/j.1753-4887.2010.00304.x

Johnston, W. M., & Davey, G. C. L. (1997). The psychological impact of negative TV news bulletins: The catastrophizing of personal worries. British Journal of Psychology, 88(1), 85–91. https://doi.org/10.1111/j.2044-8295.1997.tb02622.x

Hunt, M. G. (2018, November 9). Social media use increases depression and loneliness. Penn Today. Retrieved July 14, 2025, fromhttps://penntoday.upenn.edu/news/social-media-use-increases-depression-and-loneliness

Brown, J., & Wong, J. (2017, June 6). How gratitude changes you and your brain. Greater Good Magazine. Retrieved July 15, 2025, fromhttps://greatergood.berkeley.edu/article/item/how_gratitude_changes_you_and_your_brain

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