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Addison Primary School

Learn Together, Play Together, Achieve Together

Wellness Toolkit

Wellness Self-Check

Taking care of yourself is another way to take care of your family.  

 

The following checklists feature activities that are not only beneficial, but feasible. Part assessment, part self-care plan, I hope these checklists offer you the opportunity to check in with yourself, recalibrate, and create a plan that works for you.

 

The checklist allows you to assess your current self-care routine, identifying activities you love as well as activities you want to improve on.

 

They are divided into different aspects of our wellness, each representing a different part of us that needs care. This allows you to see the areas in which we excel, and the areas that need a little more attention. 

 

Hope you enjoy these checklists and find them useful.

Directions:

  1. Complete the assessment below by rating how often you do each activity.
  2. Mark items that you love by circling the 💗 heart. Mark items that you would like to do more by circling the ⭐ star.

Circle One:

😕 = Never

😏 = Sometimes

😄 = Often

 

 

Emotional Self-Care

              

😕😏😄   💗 ⭐

I talk to a trusted individual when I need to vent my feelings.

☐

😕😏😄   💗 ⭐

I reach out to friends or family when I need support.

☐

😕😏😄   💗 ⭐

I watch television and movies that make me laugh.

☐

😕😏😄   💗 ⭐

I use a journal to express myself.

☐

😕😏😄   💗 ⭐

I spend time in nature and green spaces.

☐

😕😏😄   💗 ⭐

I engage in creative activities like drawing, painting, writing, crafting, playing music, etc.

☐

😕😏😄   💗 ⭐

I engage in self-soothing activities like deep breathing, guided imagery, and progressive muscle relaxation.

☐

😕😏😄   💗 ⭐

I practise mindfulness and engage in mindfulness activities.

☐

😕😏😄   💗 ⭐

I take risks and try new things.

☐

😕😏😄   💗 ⭐

I make sure to plan/schedule fun activities that I can look forward to.

☐

😕😏😄   💗 ⭐

I practise ways to stay calm when responding to my kids.

☐

😕😏😄   💗 ⭐

I pay attention to my triggers and explore ways to manage them.

☐

😕😏😄   💗 ⭐

I engage in at least one hobby that I love.

☐

Physical Self-Care

 

😕😏😄   💗 ⭐

I exercise throughout the week.

☐

😕😏😄   💗 ⭐

I take walks regularly.

☐

😕😏😄   💗 ⭐

I usually sleep well at night.

☐

😕😏😄   💗 ⭐

I take the stairs when I can.

☐

😕😏😄   💗 ⭐

I participate in outdoor activities like hiking, biking, kayaking, etc.

☐

😕😏😄   💗 ⭐

I practise yoga.

☐

😕😏😄   💗 ⭐

I use a hygiene routine that revitalizes me.

☐

😕😏😄   💗 ⭐

I engage in daily household chores or cleaning.

☐

😕😏😄   💗 ⭐

I pay attention to the foods I eat to maintain a healthy diet.

☐

😕😏😄   💗 ⭐

I avoid consuming in excess (alcohol, drugs, sugar, etc.)

☐

😕😏😄   💗 ⭐

I find opportunities to dance or move my body.

☐

😕😏😄   💗 ⭐

I use alternative health care like massage, acupuncture, Reiki, etc.

☐

 

Mental Self-Care

😕😏😄   💗 ⭐

I read for pleasure.

☐

😕😏😄   💗 ⭐

I engage in deep or meaningful discussions with others.

☐

😕😏😄   💗 ⭐

I have a morning routine that helps me greet the day.

☐

😕😏😄   💗 ⭐

I participate in activities that foster healthy self-esteem.

(eg. practise self-love, avoid comparison to others, focus on my strengths.)

☐

😕😏😄   💗 ⭐

I keep an organised home.

☐

😕😏😄   💗 ⭐

I engage in positive self-talk.

☐

😕😏😄   💗 ⭐

I maintain healthy boundaries.

☐

😕😏😄   💗 ⭐

I participate in brain-building activities like puzzles, cards, board games, learning a new skill, meditation, etc.

☐

😕😏😄   💗 ⭐

I spend time sitting with a cup of tea or coffee just to think.

☐

 

Spiritual Self-Care

😕😏😄   💗 ⭐

I find time to pray and/or meditate.

☐

😕😏😄   💗 ⭐

I engage with a faith/spiritual community.

☐

😕😏😄   💗 ⭐

I often contemplate the big questions.

(Who am I? Why are we here? What is the meaning of life?)

☐

😕😏😄   💗 ⭐

I have faith in myself and in life.

☐

😕😏😄   💗 ⭐

I cultivate meaning and a sense of purpose for my life.

☐

😕😏😄   💗 ⭐

I celebrate holidays and practise meaningful traditions.

☐

Social Self-Care

😕😏😄   💗 ⭐

I connect with a social network /  clubs that supports me.

☐

😕😏😄   💗 ⭐

I volunteer in my community.

☐

😕😏😄   💗 ⭐

I try new things in my community (charity, shops, parks).

☐

😕😏😄   💗 ⭐

I use a bucket list to meet life goals.

☐

😕😏😄   💗 ⭐

I spend time with positive friends.

☐

😕😏😄   💗 ⭐

I spend quality time with my family.

☐

😕😏😄   💗 ⭐

I spend quality (kid-free) time with my partner or a soul mate.

☐

 

 

Family Self-Care

 

😕😏😄   💗 ⭐

I hold family meetings to celebrate love and to address problems with our family.

☐

😕😏😄   💗 ⭐

I participate in parenting support groups online or in my community.

☐

😕😏😄   💗 ⭐

I regularly touch base with my co-parent, so we are on the same page.

☐

😕😏😄   💗 ⭐

I find time to be silly and play with my kids.

☐

😕😏😄   💗 ⭐

I use support or reliable resources to get answers to my parenting questions.

☐

😕😏😄   💗 ⭐

I turn to my extended family for support, maintaining healthy boundaries as needed.

☐

😕😏😄   💗 ⭐

I forgive myself when I make a parenting mistake.

☐

😕😏😄   💗 ⭐

I am open to parenting advice, but only use what works for me.

☐

 

My Own Self-Care Activities

 

😕😏😄   💗 ⭐

 

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