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Using your baseline data, start building your self-care action plan.
Using your baseline data, start building your self-care action plan.
Action Plans
Action Plans
Checking in With Myself Action Plan
Checking in With Myself Action Plan
actionplanforcheckinginwithmyself.pdfDownload this action plan for checking in with yourself.
Download this action plan for checking in with yourself.
Set the number of times per day you will check in with yourself to see how you are feeling.
How will you remind yourself that you need to check in?
Ask yourself these 6 questions each time you check in with yourself.
How to complete each action plan
How to complete each action plan
Download this first action plan for your physiological self-care.
Look back at your initial Self-Care Survey: Starting Point:
Review each area of self-care to see how you are doing.
Start making your action plan for the specific area of self-care:
If you are doing well in that specific area of self-care, great! How can you keep that up?
If you aren't doing well in that specific area of self-care, how can you improve this area?
Set some strategies for that specific area of self-care.
Choose some strategies that you want to use to maintain and/or improve that specific area of self-care. Check the Self-Care Basics Page for some ideas. Choose a reasonable number of strategies that works for you.
Write down what you plan to do.
Choose the days of the week that you plan to use this strategy for self-care. Mark those days in the Goal row.
Use this action plan for the next 7 days.
Mark the days that you actually used this strategy in the Actual row.
Take any notes throughout the week about these strategies. Did they work? How did you feel? What is challenging?
Consider finding an accountability partner to help you in this journey to self-care.
Use the section at the bottom of the plan to make notes about your support system.
Reflection Questions
After you have used this action plan for 7 days ask yourself the following questions:
What worked well? Why?
What didn't work well or where did you struggle? Why?
Did you use the strategies you chose on the intended days? Did they impact you? If not, why not?
What difference do you notice in how you feel throughout the day?
As you think about the next week, would it be helpful to continue these strategies or do you need to choose some different strategies?
Has your focus on this area of your self-care needs impacted your work or your life in general?
My Physiological Action Plan
My Physiological Action Plan
figure2.1myphysiologicalactionplan.pdfDownload this first action plan for your physiological self-care.
Download this first action plan for your physiological self-care.
Look back at your initial Self-Care Survey: Starting Point:
Look at the first category: Physiology
Are you lacking in your self-care in any of the areas listed?
Are you drinking enough water?
Are you getting adequate sleep?
Are you eating a variety of nutritious foods?
Are you moving your body in ways that you enjoy?
Start making your action plan for your physiological self-care:
If you are doing well in the area of physiological self-care, great! How can you keep that up?
If you aren't doing well in the area of physiological self-care, how can you improve this area?
Start making your action plan for your physiological self-care:
If you are doing well in the area of physiological self-care, great! How can you keep that up?
If you aren't doing well in the area of physiological self-care, how can you improve this area?
Set some strategies for your physiological self-care.
Choose some strategies that you want to use to maintain and/or improve your physiological self-care. Check the Physiology page from some ideas. Choose a reasonable number of strategies that works for you.
My Safety Action Plan
My Safety Action Plan
figure3.1mysafetyactionplan.pdfDownload this second action plan for your safety needs.
Download this second action plan for your safety needs.
Look back at your initial Self-Care Survey: Starting Point:
Look at the second category: Safety
Are you lacking in your self-care in any of the areas listed?
Do you feel safe at school/work?
Do you feel safe at home or away from school/wok?
Do you feel a sense of order or consistency at school/work?
Do you feel a sense of order or consistency at home or away from work/school?
Ask yourself these additional questions:
Do you tune into and honor your intuition when it comes to your safety?
Do you take unnecessary risks (which can include putting yourself in physically unsafe situation or putting off planning financially for the future)?
Is there a gap between your perceived and actual safety?
Start making your action plan for your safety:
If you are doing well in the area of safety self-care, great! How can you keep that up?
If you aren't doing well in the area of safety self-care, how can you improve this area?
Set some strategies for your safety self-care.
Choose some strategies that you want to use to maintain and/or improve your safety self-care. Check the Safety page from some ideas. Choose a reasonable number of strategies that works for you.
My Belonging Action Plan
My Belonging Action Plan
figure4.1mybelongingactionplan.pdfDownload this third action plan for your belonging needs.
Download this third action plan for your belonging needs.
Look back at your initial Self-Care Survey: Starting Point:
Look at the third category: Belonging
Are you lacking in your self-care in any of the areas listed?
Do you feel included and respected at work?
Do you feel included and respected at home or away from work?
Do you feel like a coworker truly cared about your well-being?
Do you feel like a family member or friend truly cared about your well-being?
Start making your action plan for your belonging:
If you are doing well in the area of belonging self-care, great! How can you keep that up?
If you aren't doing well in the area of belonging self-care, how can you improve this area?
Set some strategies for your belonging self-care.
Choose some strategies that you want to use to maintain and/or improve your belonging self-care. Check the Belonging page from some ideas. Choose a reasonable number of strategies that works for you.
My Esteem Action Plan
My Esteem Action Plan
figure5.3myesteemactionplan.pdfDownload this fourth action plan for your esteem needs.
Download this fourth action plan for your esteem needs.
Look back at your initial Self-Care Survey: Starting Point:
Look at the fourth category: Esteem
Are you lacking in your self-care in any of the areas listed?
Do you speak kindly to yourself?
Do you feel competent in your job?
Do you feel important at home or work?
Has someone recognized the work that you do in your job or elsewhere?
Start making your action plan for your esteem:
If you are doing well in the area of esteem self-care, great! How can you keep that up?
If you aren't doing well in the area of esteem self-care, how can you improve this area?
Set some strategies for your esteem self-care.
Choose some strategies that you want to use to maintain and/or improve your esteem self-care. Check the Esteem page from some ideas. Choose a reasonable number of strategies that works for you.
My Self-Actualization Action Plan
My Self-Actualization Action Plan
figure6.1myselfactualizationactionplan.pdfDownload this fifth action plan for your self-actualization needs.
Download this fifth action plan for your self-actualization needs.
Look back at your initial Self-Care Survey: Starting Point:
Look at the fifth category: Self-Actualization
Are you lacking in your self-care in any of the areas listed?
Do you set personal goals at home and work?
Do you believe you can accomplish what you set out to do?
Do you have a positive outlook on the future at home or work?
Have you had a moment of flow or a peak experience (where you felt totally, completely happy and at peace) at home or work?
Start making your action plan for your self-actualization:
If you are doing well in the area of self-actualization self-care, great! How can you keep that up?
If you aren't doing well in the area of esteem self-care, how can you improve this area?
Set some strategies for your self-actualization self-care.
Choose some strategies that you want to use to maintain and/or improve your self-actualization self-care. Check the Self-Actualization page from some ideas. Choose a reasonable number of strategies that works for you.
My Transcendence Action Plan
My Transcendence Action Plan
figure7.1mytranscendenceactionplan.pdfDownload this sixth action plan for your transcendence needs.
Download this sixth action plan for your transcendence needs.
Look back at your initial Self-Care Survey: Starting Point:
Look at the sixth category: Transcendence
Are you lacking in your self-care in any of the areas listed?
Do you feel inspired at home or at work?
Did you do something at home or at work for someone else without anyone asking?
Did you feel empathy toward someone else or did you forgive someone at home or work?
Did you feel a sense of gratitude or did you engage in mindfulness?
Start making your action plan for your transcendence:
If you are doing well in the area of transcendence self-care, great! How can you keep that up?
If you aren't doing well in the area of transcendence self-care, how can you improve this area?
Set some strategies for your transcendence self-care.
Choose some strategies that you want to use to maintain and/or improve your transcendence self-care. Check the Transcendence page from some ideas. Choose a reasonable number of strategies that works for you.
My Personalized Self-Care Plan
My Personalized Self-Care Plan
selfcareplan.pdfDownload this personal self-care plan for your go-to strategies. Review and reflect on the levels of self-care and identify the strategies that work the best for you. This will be your quick-reference guide.
Download this personal self-care plan for your go-to strategies. Review and reflect on the levels of self-care and identify the strategies that work the best for you. This will be your quick-reference guide.
List your go-to strategies for each level of self-care that work best for you.
Take Time For You: Self-Care Action Plans for Educators by Tina H. Boogreen
Additional Self-Care Plans
Additional Self-Care Plans
unct-ye-dss-doc-building-self-care-toolkit-en (1).pdfHomewood Health
Educator-Resilience-Trauma-Informed-Self-Care-Self-Assessment.pdfCenter on Great Teachers and Leaders at the American Institutes for Research
SelfCareHierarchy-MichelleSegar (1).pdfMichelle Segar
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