Practical Checklist for Balancing Self-care and Community care

Daily

● Check in with yourself (1–5 mood or energy rating).

● Meet one basic physical need (sleep, water, movement, nutrition).

● Do one small restorative action (5–15 minutes): deep breathing, sensory break, short walk, or stretch.

● Reach out to or respond to at least one person (send a quick message, a thank-you, or a check-in).

Weekly

● Schedule two “self-maintenance” blocks (30–90 minutes each) for activities that recharge you: hobbies, therapy, rest, learning.

● Offer one specific, doable help to someone (e.g., listen for 15 minutes, pick up groceries, share a resource).

● Review boundaries: identify one thing to say “no” to or limit next week.

● Connect with community: attend/participate in one group, event, or meet-up (could be virtual).

Monthly

● Reflect on your supports: list 3 people/places that help you.

● Share caregiving roles, if applicable (share tasks within the family/household/team).

● Update personal health plan: medication, appointments, mental-health check-ins.

● Celebrate one small win with someone or a group (a shared meal, a shout-out, or a group activity).

When you’re overwhelmed

● Pause and use a 3-minute grounding routine: name 3 things you see, 2 sounds you hear, 1 breath focus.

● Reach out to somebody for help (crisis line, therapist, friend)

● Ask for help with something specific (e.g., “Can you take X task off my plate for a week?”).

● Temporarily scale down nonessential commitments and preserve a minimal self-care routine.

Written by: Radhika Dhaipule

Edited by: Alex Zebeljan