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Printable self-care planner

Make time each week for things that recharge you.

Content

One per line.

Dates

Week starts on

Look

Paper size
Orientation

Colour

See preview

Processed in your browser. Nothing is uploaded.

How to make a self-care planner

  1. 1

    Change the title and type your self-care activities, one per line.

  2. 2

    Pick the start date and how many weeks to print.

  3. 3

    Pick a colour, and switch on “Fillable PDF” if you want to type into it.

  4. 4

    Download the PDF and print it at 100% scale.

About this self-care planner

Self-care slips first when life is busy. This planner asks you to choose a few small things for your body, mind and relationships each week, then tick them off day by day alongside a quick mood check.

Edit the activity list with what genuinely helps you: a walk, a call with a friend, an early night, ten minutes of quiet.

What’s on the page

  • This week: a tracker grid with a row for your self-care activities and a heart for each day of the week.
  • Mood: a tracker grid with a row for Morning, Evening and a box for each day of the week.
  • Labelled boxes for This week I’m proud of, Next week I’ll try.

Tips

  • Choose small, specific actions you can do in under 30 minutes.
  • Schedule them like appointments.
  • If you’re struggling for a long time, talk to a doctor or counsellor.

Made to fit, then printed

Everything on this self-care planner can be changed before you print: the title, the self-care activities, the dates, the colour, the paper size and orientation. The page is drawn on your device and nothing is uploaded. Find more printables.

Frequently asked questions

Is this a substitute for therapy?

No. It’s a planning tool for everyday wellbeing. If you feel low or anxious for weeks, please reach out to a health professional.

Can I change the self-care activities?

Yes. Type your own, one per line, and the page updates as you type. Leave a line empty to remove it.

Can I remove the atifo.app line at the bottom?

Yes. Switch off “Show atifo.app credit” in the Look section and the PDF has no branding at all.

Will it print well in black and white?

Yes. The layout uses light fills and clear lines that print cleanly in grey. Choose the “Grey” colour to save colour ink entirely.

What paper size should I print on?

Choose A4 or US Letter before downloading, and print at 100% or “Actual size”. Portrait and landscape layouts are both available.

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