Sundays are a great day to renew and refresh your attitude, thoughts, and outlook on life. It’s a great day to sit for a minute and discover what is and what is not working in your life. Most people have Sundays off, and many people use the day to prepare for the next week. But one thing you often forget to prepare for is your own self care. I put together a simple Sunday self-care worksheet to help you do just that.
It’s always wise to do a weekly check-in on your self care. The premise of self-care is simple. It involves activities you perform to care for yourself physically, mentally, emotionally, and spiritually.
Let me walk you through the worksheet.
To start, take a moment to close your eyes, breathe deeply and tune in to what your intuition is telling you.
What do you need, and where are you feeling depleted?
- Are you feeling overwhelmed?
- Do you need some downtime?
- Have you been moving your body?
- Does your body feel heavy?
- Are you dealing with a strained relationship?
- Do you want to be more grateful?
- Is money a concern?
- Are there problems at work?
- Is there someone you need to forgive?
Once you have acknowledged what might be bringing your energy down, it’s time to think about what you can do to raise it back up. I’ve written a couple of posts with ideas that might help you.
How to Raise Your Vibration After a Really Bad Day
8 Areas of Self Care That Prioritize Your Marvelous Life
Take a moment to think about what you could do this week that would make you happy.
- Take a nature walk.
- Go out with friends for a good laugh.
- Read a book.
- Finish a project.
- Write a letter to someone to who you want to make amends.
- Go to church.
- Do a brain dump in your journal.
- Avoid alcohol.
- Take time to do something creative.
- Donate to a charity.
- Pamper yourself at a spa.
Next, write down all of the things you have to get done next week.
- Appointments you might have.
- Projects at work that need to be finished.
- Kids activities.
- Household chores.
- Errands.
- Work itself.
You can also use this as a checklist or brain dump to feel prepared for the week ahead.
One of the main reasons people do not make time for self care is because you think you don’t have the time.
In this section, write down all of the times you will have available to fit in self care.
- After supper, instead of watching TV for one night.
- In the morning, before anyone else gets up.
- During your lunch hour.
- Keep the 10:00 hour open every day just for yourself.
- Saturday mornings.
- Say no to an invite to something you don’t really want to do and do something for yourself instead.
- During the day, when you feel like you need a break, close your eyes and take 3 big breaths or get up and go outside.
Finally, create an affirmation for the week that reflects how you want to feel.
Affirmations are a way to declare to the Universe what you want your life to look like. When you say affirmations and recite them or write them down daily, it can literally change your mind, form new habits, and change limiting beliefs. Write your affirmation on your Sunday self care worksheet and in your journal each morning.
Here are a few affirmation posts that can help you.
15 Positive Affirmations and How to Create Your Own
17 Affirmations to Steer You in a Positive Direction
Motivational Quotes and Affirmation to Help You Make the Most of this Life
Or you can download over 130 affirmations here!
You could also use the space to draw how you want to feel. Whatever that might mean to you.
Here are a few affirmations to start with.
- I am finding my own happiness. I will not worry about things I can’t control.
- My daily commitment to my self-care isn’t selfish.
- I accept myself and all of my amazing imperfections. I am worthy of love.
- My self care is worth making time for.
- I have access to everything I need to succeed.
- I am worthy of all of the happiness I desire.
- I am committed to my emotional, mental, physical, and spiritual health.
- I have the power to change my story.
- I live in a world of abundance and endless possibilities.
A few reasons why self care matters:
- Creates balance in your life.
- When you take care of yourself, it is easier to take care of others.
- Helps you better cope with stress.
- It takes the pressure off of having to be busy all of the time.
- It sets a good example for those around you.
- Boosts your immune system.
- It helps you find out who you really are and what you love.
So, if Sundays are your day to prepare for the upcoming week, don’t forget to prepare for your self care. Use this Sunday self care worksheet to download and set up a marvelous week. I’m excited to make this a Sunday ritual.
Let me know how it works for you!
The PDF can be found in the Marvelous Resource Library under Self Care.
CLICK HERE TO ACCESS THE MARVELOUS RESOURCE LIBRARY