What's inside the self care journal
- My Self Care Plan
- Daily Check-In
- Mood Tracker
- Weekly Self Care
- 30 Self Care Ideas
- Affirmations
- Boundaries
- Reflection Prompts
- Monthly Reflection
- Journal
- Notes
See every page
All 15 pages of the US Letter version, exactly as they print. Tap a page to see it larger.
- 1. Cover
- 2. This Journal Belongs To
- 3. Contents
- 4. My Self Care Plan
- 5. Daily Check-In
- 6. Mood Tracker
- 7. Weekly Self Care
- 8. 30 Self Care Ideas
- 9. Affirmations
- 10. Boundaries
- 11. Reflection Prompts
- 12. Monthly Reflection
- 13. Journal
- 14. Notes
- 15. Thank you page
Who this self care journal is for
This journal is for anyone who spends their days caring for others and forgets to care for themselves. It suits busy parents, caregivers, students, nurses, teachers and anyone recovering from a stressful season. Self care does not have to mean expensive treats; it is about small, regular choices that help you feel rested and steady. This journal makes those choices visible, so looking after yourself becomes a habit instead of an afterthought.
How to use your self care journal
Write a simple self care plan covering body, mind, rest and connection. Fill in the daily check-in and color the mood tracker. Choose small activities for the week on the weekly self care page, picking from the 30 self care ideas. Write affirmations that feel true for you. Note the boundaries you want to protect. Answer reflection prompts when you have quiet time, finish each month with a reflection, and use the open journal pages whenever you need to write.
Formats included
A4 PDF
For printing in most of the world (210 × 297 mm).
US Letter PDF
For printing in the US and Canada (8.5 × 11 in).
Digital PDF
Hyperlinked tabs for tablets and PDF annotation apps.
Ready to start?
Free downloadSelf Care Journal questions
Are self care ideas included?
Yes. There are 30 ideas to choose from. Look for the "30 Self Care Ideas" page in the 15-page self care journal. Every page is undated, so you can start any day and reprint a page whenever it fills up.
Is there a mood tracker?
Yes. Look for the "Mood Tracker" page in the 15-page self care journal. Print the A4 or US Letter PDF as often as you need, or write in the digital version on a tablet. Every page is undated, so you can start any day and reprint a page whenever it fills up.
Does it include prompts?
Yes. There are reflection prompts. Look for the "Reflection Prompts" page in the 15-page self care journal. Download it free, print only the pages you need and add more copies of any page later. Print the A4 or US Letter PDF as often as you need, or write in the digital version on a tablet.
Is the Self Care Journal really free?
Yes, the Self Care Journal is completely free for personal use. Download the 15-page PDF without an account or email address, print it at home as often as you like and share the page link with friends. FolarraStudio is free to use. In the future, a few clearly labeled ads may help keep it free.
What size is the Self Care Journal?
The Self Care Journal comes in A4 (210 x 297 mm) and US Letter (8.5 x 11 inches), plus a hyperlinked digital PDF for tablets. Choose the file that matches the paper in your printer and print at Actual size or 100%, so nothing is cut off. Both paper sizes have the same 15 pages.
