These free self-care printables give you a simple, gentle way to look after yourself in small, everyday moments. Instead of a big wellness overhaul, they help you notice what you need and fit in a few kind habits, one checkbox at a time.
The set is for anyone who wants a little more calm in their week: busy parents, students, people working long hours, or anyone starting fresh. You get 6 pages in a cheerful pastel rainbow design with clouds, hearts and little plants, in both A4 and US Letter sizes.
Quick answer
The free self-care printables include 6 pages: a daily self-care checklist, a weekly self-care planner, a monthly mood tracker, two sheets of affirmation cards (12 cards in total) and a self-care menu. Use the checklist each day, plan one small thing for yourself each week, and colour the mood tracker each evening.
What’s inside the free self-care printables
Here are the six pages, in the order they print.
Daily Self-Care Checklist
Twelve small daily habits to tick off, plus a Today I feel box with 2 lines.
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Weekly Self-Care Planner
Monday to Sunday boxes with 3 lines each, plus boxes for saying no and for you.
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Monthly Mood Tracker
Thirty-one numbered shapes to colour, with a key from Happy to Energetic.
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Affirmation Cards 1
Six cut-out cards with gentle affirmations, in a 2 by 3 layout.
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Affirmation Cards 2
Six more cut-out affirmation cards to keep, carry or share.
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Self-Care Menu
Twelve easy ideas sorted into Mind, Body, Soul and Social, with checkboxes.
Get it freeHow to use the daily checklist and weekly planner
The daily checklist has 12 printed items, including “Drink a glass of water”, “Step outside for fresh air”, “Move my body for 10 minutes”, “Take a screen break”, “Write one thing I’m grateful for” and “Go to bed on time”. Every item is small on purpose. Most take less than ten minutes.
- Don’t aim for all 12. Ticking four or five on a hard day is still a good day. The list is a menu of options, not a test.
- Use the “Today I feel” box. Two lines is enough to name how you are. Writing it down can make a feeling easier to notice.
- Keep it where you start your day. A bedside table, bathroom mirror or desk works well.
The weekly planner gives each day from Monday to Sunday three lines. Use them to plan one or two small things, such as “walk at lunch”, “early night” or “call Mom”. The box “This week I will say no to” is a nice place to protect your energy: an extra commitment, scrolling late at night or a task you can hand to someone else. Then fill in “Something just for me” with one thing you’ll look forward to.
A sample self-care week
- Monday: 10-minute walk after work, phone away by 10 pm
- Wednesday: make a proper lunch, stretch before bed
- Friday: warm bath, read a chapter of a book
- Sunday: coffee with a friend, plan next week gently
Self-Care Printables
Get the daily checklist, weekly planner, mood tracker, 12 affirmation cards and self-care menu in one print-ready PDF.
Free for personal use. Print at 100% scale (“actual size”), or open it in GoodNotes or Notability.
How to use the monthly mood tracker
The mood tracker has 31 numbered shapes, one for each day of the month, and a key with 6 blank colour circles labelled Happy, Calm, Tired, Anxious, Sad and Energetic.
- Pick your colours first. Colour each circle in the key with a pencil or marker you’ll use all month. Choose colours that feel right to you, for example yellow for Happy and blue for Calm.
- Colour one shape each evening. Choose the mood that best fits your day. If two fit, split the shape in half.
- Look back at the end of the month. You might notice patterns, like more tired days after late nights or calmer days after time outside. Use what you notice to plan next month’s weekly pages.
Coloured pencils or fine felt-tip pens work best on the small shapes. Highlighters can bleed through thin paper.
Ways to use the affirmation cards and self-care menu
The two affirmation sheets hold 6 cards each, for 12 cards in total. They include “I am allowed to rest.”, “Small steps still move me forward.”, “My feelings are valid.”, “It’s okay to ask for help.” and “I trust myself to figure it out.” Cut along the dashed lines, then try these ideas:
- Prop one against your mirror and swap it each week.
- Tuck a card into your planner, wallet or phone case.
- Pick one at random each morning from a small jar.
- Slip one into a lunchbox or a card for a friend who needs encouragement.
The self-care menu sorts 12 ideas into four groups. Mind: journal for 5 minutes, do a puzzle, learn something new. Body: take a warm bath, go for a walk, stretch or do yoga. Soul: listen to music, spend time in nature, light a candle. Social: call a friend, write a letter, plan a coffee date. When you feel flat and can’t think what would help, pick one from the group that feels most missing.
These pages are meant for everyday wellbeing. They are not a substitute for professional support, so if you’re struggling, please reach out to a doctor, counsellor or someone you trust.
How to print it
- Paper: 80 to 100 gsm (20 to 24 lb) paper is fine for the checklist, planner and mood tracker. Print the affirmation cards on 200 to 250 gsm card stock so they feel sturdy.
- Size: choose the A4 or US Letter file and print at 100% or “Actual size” so the cards cut out neatly.
- Colour: the pastel rainbow design is best in colour, especially the affirmation cards.
- Keep it together: a small binder or clipboard keeps a month of daily and weekly pages in one place.
- Digital: the checklist, planner, mood tracker and menu all work well in GoodNotes or Notability.
More free printables you’ll like
- Free Printable Habit Tracker
- Journal Prompts for Self-Discovery
- Free Printable Cleaning Schedule
- Free Printable Reading Log & Bookmarks
Want to go deeper? The Habit Tracker & Wellness Bundle has 15 pages for $8, and the Self-Discovery Journal: 100 Guided Prompts has 116 pages.
Frequently asked questions
Are these self-care printables free?
Yes. Enter your email in the download card and we’ll send the PDF. They’re free for personal, home and classroom use. Please don’t resell or redistribute the file; share a link to this post instead.
What size are the self-care printables?
You get A4 and US Letter versions. Print the one that matches your paper at 100% or Actual size.
Can I use the self-care printables in GoodNotes?
Yes. Import the PDF into GoodNotes or Notability and write on the pages with a stylus. The affirmation cards are best printed so you can cut them out.
Can I edit the affirmations?
The PDF isn’t editable, so the affirmation text is fixed. The checklist, planner and mood tracker all have blank lines and boxes for your own notes.
How do I start a self-care routine if I feel overwhelmed?
Start with just one or two items from the daily checklist, such as drinking a glass of water and stepping outside. Add more only when those feel easy, and reach out for professional support if you’re struggling.
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