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The Ultimate Daily Self Care Checklist (Free Download) | Daily Self Care Ideas

May, 06, 2020
(Last Updated On: May 27, 2020)

It’s funny how often the most essential parts of living are often overlooked as we go about our modern, busy lives. There’s so much to do in one day and never enough time that often, things that are the most beneficial to our physical and mental health get forgotten. Yet, self care practises are so important; a fundamental foundation for a healthy relationship with ourselves. Taking care of our minds, bodies and soul not only leads us to live healthier and happier lives but also reminds us of our strengths and our worth. When it comes to self-care many of us want to make more of an effort but where do you start? So, recently I’ve decided to sit down and combine my self care ideas with other resources far and wide to give you this ultimate daily self-care checklist, both in post and pdf form which you can download to any device and use it daily to inspire you and get you started. 

Enter your email below to get the FREE Self Care Ideas PDF to download straight onto your devices.


One of the easiest ways to start and continue with an epic self care practise is to establish yourself a great morning routine. Wake up a little bit earlier and enjoy your morning cup of coffee slowly over a mindfulness meditation, some journalling or get in a little morning yoga. Why not even assign 30 minutes in the morning towards learning a new skill or listening to an insightful podcast? Don’t have time in the morning? Why not establish yourself an evening routine instead?

IMPORTANT NOTE: I have included many different ways to practise self care in this post, however please don’t aim to do every single one daily. Inspire yourself, grab some ideas on what interests you and make them part of YOUR routine. 



With the current COVID-19 situation we’re all doing a hell of a lot more sitting. This means that getting up from your desk or routine for just 10 minutes at a time and practising some yoga or stretching your body can help so much with the way that you feel overall. With daily yoga practise your body will also start to feel considerably more flexible, less tight in specific areas and your mind freer and more grounded. There are so many great yogis on YouTube such as Yoga With Adrienne and Alo Yoga to get you started.

Get your eco-friendly yoga mat here.


A massage can do wonders for the body and mind. They clear tension and knots in your muscles and deeply relax your mind, restoring it to a peaceful state that’s almost coma-like sometimes. Can’t currently go out? Take turns with your partner giving each other relaxing massages. 


Why is something this easy on paper, so hard to achieve in real life? Water is paramount to the health of our minds and bodies and  dehydration can cause a multitude of problems such as brain fog, dry skin and chapped lips, lack of energy and irritability. Being conscious about drinking at least 2 litres daily will do wonders for your body and mind.

Make sure not to use single-use plastic bottles. Get your own reusable water bottle here and protect the planet.

For other great healthy drink inspo check out the 5 Best Drinks for Dehydration.


While taking supplements is a personal choice as all our needs are different, we should all start our day with a probiotic to get the good gut bacteria flowing. Experts say that the gut really does control everything-something I sincerely believe due to past experiences where I’ve personally have had a number of ailments completely disappear over the years just by taking a daily probiotic. I also take Vitamin D, Vitamin B12 and Evening Primrose Oil. Do see a nutritionist first before taking supplements as you may not even need them. Everyone has their own choice of probiotic normally- I love and regularly take Garden of Life Raw Probiotics.


For me, enjoying my morning cup of coffee or matcha tea is high up there on my daily self care checklist. Leave your phone alone, make your favourite coffee, tea, matcha latte whatever it might be and sit and simply enjoy it. Give yourself the luxury of really tasting the drink, of slowing down and thinking about your day ahead and your goals what you’re grateful for today. Practising gratitude over your morning cup of coffee can be so beneficial when setting your mood for the day. 


Start your day with a warm glass of water with lemon and apple cider vinegar (adding honey to taste). This concoction works so well to boost your metabolism and immune system and get your gut-flora going for the day.

Looking for a quick way to boost your immune system? Try these 7 Delicious Drinks To Boost Your Immune System.


Exercise is essential for feeling energised and awake as well as keeping our bodies strong and in good shape. Exercise releases endorphins, chemicals which interact with the receptors in your brain triggering a positive feeling in your body. Just by exercising for 30 minutes each day you can keep both your mind and body strong, focused and positive.

If you’re currently stuck at home or travelling, there’s no better way to work out than with resistance bands. They are seriously life-changing. Get yours here.


Sleep really is at the core of healthy living and without it nothing functions; our brains can’t focus on tasks at hand and our bodies feel lifeless and sluggish. Getting about 7-8 hours of rest a night can make us feel alive and ready to tackle the day ahead. 


There is no better way to take care of your body than to fill it with living, natural, whole foods. Your body needs a variety of vitamins, minerals, fats, proteins and carbohydrates daily to function well. Make sure you do the best that you can for your body daily by consuming a diet based on plants; fruits, vegetables, grains, legumes and nuts to avoid disease, stay strong, fit and at optimum health.

5 minute read: 5 Not-so-Obvious Reasons to Avoid Fast Food



There’s nothing more powerful when it comes to shaping and calming the mind like meditation. While meditation can seem daunting at first, even sitting still and listening to all the sounds and noises around you, or focusing your eyes on a beautiful natural object (mindfulness meditation) has the power to calm the mind and live more in the present. Allowing you to shut your eyes for a bit and contemplate life in silence can be so grounding is so many respects. I also find than meditation apps can also be really helpful, especially if you’re just getting started. Check out Headspace and Aura.


In recent months journalling has really started growing and gaining popularity as a self care practice. By journaling every day for just 5 minutes you can put down on paper your feelings and emotions as well as your day’s goals which help to visualise where you want to go in the future as well as finding balance with feelings and emotions. Through journaling you can start to notice patterns of behaviour and begin to change what you don’t like. You may have already heard about it, but I still highly recommend The Five Minute Journal to get started.

Did you download the self care ideas PDF for FREE? Scroll to the bottom of the post and get it now!


Today’s world requires us to be connected pretty much all the time but occasionally we deserve a break. Take 30-60mins everyday to fully disconnect from your devices, computer and social media to do something else you love; yoga, read a book, go for a walk, talk to a friend, make a healthy meal etc. Taking a break from your devices is important to give your eyes and brain a rest.


If you’re someone who wants to change certain aspects of yourself and the way you react to different situations identifying emotions as they come up can be really helpful. Whenever you start to feel a certain emotion or your mood changes write down what you feel. Over time you’ll recognise how you feel in different situations and when negative emotions arise. Knowing this you can start to change that and train yourself to react more positively in the future.


There’s nothing quite like taking a daily walk to clear the head and this is such an easy thing to add to your daily self care checklist. When I’m stuck with a certain task or find myself in a confusing headspace I always get up and take a walk even if it’s just for 15 minutes. This dose of fresh air and the change of scenery helps with refreshing ideas or creating new ones.



One of the best ways to benefit from all our quarantine time nowadays is to learn something new. By learning a new skill you’re allowing yourself and your mind to develop skills you can use in the future that can benefit you in some way. Want to start a blog? Learn how to edit in Photoshoot? How to code? There’s a course for all that. With hundreds of online learning platforms available to us nowadays such as Udemy, Coursera and Skillshare, now really is the time to learn that thing you’ve always wanted to know about. Alternatively you can also use your free time to gain more knowledge through your favourite podcasts.


If you’re a traveller, then like me you’ll find a way to weave travel into your daily self care checklist. Quarantines and lockdowns aren’t going to last forever so why not sit down and plan a couple of bucket list trips you’ve always wanted to do. Feeding your soul with snapshots of beautiful places or stories from faraway lands can really help to inspire and raise your spirits at this time. Use Pinterest, travel blogs and our travel guides here on Roam & Thrive to plan your next big adventure.

To get you started here are some of our most popular bucket list guides: The London Bucket List | An Insider’s Guide | Best Places to Visit in Chile | Top 10 Bucket List | The Ultimate Rio de Janeiro Bucket List Guide | The Venice Bucket List | Top Things to Do in Venice, Italy


Nothing quite like laughter for the soul is there? It makes us feel great immediately. One of the best ways to take care of your soul is through connecting with other people so pick up your phone, call your bestie and chat and laugh for hours. 


Without doubt one of the best things you can do to reconnect and feel loved.


Seeing a friend is a great idea – after all, human connection is vital to our existence. Do something fun together or grab and coffee and catch up on life.


Buddhism teaches that the only way to truly be happy is through helping and looking after others so by taking care of others you take care of yourself. For those of us in a fortunate position we can really help others by donating to great causes and charities or if we can, spare some time helping out at a local charity or shelter. 

Enter your email below to get the FREE Self Care Ideas PDF to download straight onto your devices.

Any comments or questions about this daily self care checklist? Did you download the self care ideas pdf? Leave them below, I’d love to hear from you.

Related posts you might like:

10 Must-Know Tips for Healthy Living at Home

How To Really Get the Mental Rest you Need While on Vacation

The Best Immune System Green Smoothie Recipe



  1. Reply

    Nomads RTW

    May 8, 2020

    Very useful list of ideas. We go out daily for a walk and always try to look for new recipes to eat healthy 😀

  2. Reply

    Travel Clans

    May 9, 2020

    Hi Alex,

    some really useful tips! most ppl tend to just rush through the morning routine without thinking about themselves. eventually they just burn out! its important you take time out and replenish oneself.

    • Reply


      May 9, 2020

      Yes, I couldn’t agree more.

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