When your mind is running on fumes and your to-do list feels like it’s shouting at you, self-care often becomes the first thing to go. But that’s exactly when you need it the most.
This isn’t one of those fluffy self-care checklists that tells you to “light a candle and take a bubble bath” (unless that’s your thing—no judgment). This is a real-life, I’m-on-the-edge-but-still-showing-up kind of list. It’s for the moms holding it down, the students pushing through, the overachievers hiding behind their hustle, and the ones quietly fighting battles no one else sees.
Here’s a quick, no-nonsense checklist to help calm the chaos inside your head—starting right now.
1. Check Your Breathing
You’d be surprised how often we forget to breathe when we’re overwhelmed.
Take one minute—just 60 seconds—and do this:
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Inhale for 4 counts
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Hold for 4
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Exhale for 4
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Hold for 4
Do that three times. Yes, right now. Your nervous system will thank you.
2. Hydrate (Seriously—Go Drink Some Water)
Dehydration mimics anxiety. Headaches, fatigue, brain fog—it’s not just stress.
Chug a glass of water like your peace depends on it. Because it kind of does.
3. Unplug for 10 Minutes
No, scrolling Instagram doesn’t count as a break. Step away from your phone.
Close the laptop. Turn off the noise.
Let silence speak. Your brain needs space to exhale.
4. Say “No” to One Thing Today
Protecting your peace means learning to disappoint people—gracefully.
Say no. Not right now. Maybe later. Or a simple, honest “I can’t.”
You’re not being rude. You’re being responsible for your energy.
5. Name What You're Feeling
Don’t bury it—name it.
“I’m anxious.”
“I’m burnt out.”
“I feel like I’m not doing enough.”
Labeling your emotion helps your brain process it. You can't heal what you won't acknowledge.
6. Do One Small Task to Feel Accomplished
Forget the big stuff. What’s one tiny win you can knock out today?
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Make your bed
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Wash a dish
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Send that one email
Give yourself a win. Momentum starts small.
7. Move Your Body (Even Just a Stretch)
You don’t need a full workout. Just move.
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Stretch your arms to the sky
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Roll your neck
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Dance to one song
Movement releases tension—emotionally and physically.
8. Speak Kindly to Yourself
Enough with the inner bully. Say one kind thing to yourself right now:
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“I’m doing the best I can.”
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“I don’t have to have it all figured out today.”
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“I deserve rest and peace.”
You’d never talk to someone you love the way you talk to yourself. Flip the script.
9. Give Yourself Permission to Do Less
Repeat after me: “Rest is productive.”
Sometimes the most radical thing you can do is stop trying to do everything.
10. End the Day with a Self-Check
Before bed, ask yourself:
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Did I take care of my basic needs today?
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Did I listen to what my body and mind needed?
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What can I let go of before I sleep?
Not everything needs to be carried into tomorrow.
Final Thought:
You are allowed to pause.
You are allowed to not be okay.
And you are allowed to care for yourself without needing a permission slip from anyone else.
This checklist isn’t about perfection—it’s about presence.
You don’t have to do all ten. Just pick a few and come back to the rest when you’re ready. One step at a time.
You’ve got this. And if today feels too heavy? That’s okay. We’ll try again tomorrow.
