Printable Self-Care and Wellbeing PDF Resource Pack

Adults, clients and support workers looking for a simple wellbeing check-in can use this printable MindWell MOT Checklist to review stress, energy, sleep, movement, food, fluids and weekly self-care habits in one place.

A quick check-in like this helps someone spot what is affecting their wellbeing before pressure, tiredness or stress builds up further. The printable mental health MOT checklist includes prompts on pressure levels, energy reserves, sleep, mobile phone habits, screen-free time, relaxation, physical activity, sitting time, home-cooked meals, vegetables, comfort eating, water, caffeine, alcohol, smoking and weekly maintenance activities.

It is likely to be useful for adults using self-help tools, clients in counselling or wellbeing sessions, and practitioners who want a structured wellbeing assessment sheet for conversations about stress management, lifestyle balance and emotional health. The format gives space to tick feelings such as calm, focused, worried, frazzled or exhausted, then reflect on practical areas such as breaks, exercise, hydration and routines that support mental and physical health.

A completed example makes it easier to see how to fill in a wellbeing MOT, especially when checking stress levels, energy, sleep, movement, food, fluids and weekly self-care habits. It is likely to suit adults using a printable mental health checklist at home, in workplace wellbeing conversations, or with a support worker, counsellor or health professional.

The pressure levels and energy reserves check-in prompts help adults notice whether they feel calm, focused and engaged, or whether stress, worry, low motivation, tiredness or exhaustion are becoming an issue. The worked example includes ticks and written answers across areas such as children and home life, relationship problems, sleep, mobile phone use, relaxing, screen time, physical activity, meals cooked from scratch, vegetables, comfort eating, water, caffeine, alcohol and smoking.

Designed as a practical wellbeing MOT checklist, mental health self-assessment, stress check-in or self-care planning sheet, it can be printed and used by adults who want a simple review of their habits and pressures. It may also be useful for wellbeing advisers, social prescribers, support workers, counsellors or workplace mental health leads who want a structured but approachable prompt for conversations about emotional wellbeing and physical health.

A printable self-care goal planner can help turn wellbeing check-ins into small, manageable actions across sleep, relaxation, movement, food, drinks, smoking, alcohol, digital habits and social time. The blank goal-setting form is suited to adults who want a simple wellbeing MOT, as well as practitioners, support workers and counsellors helping someone choose realistic self-care targets.

Small, realistic wellbeing goals are easier to choose with a structured MOT-style self-care planner that breaks daily habits into five areas: Battery recharge, Movement, Fuel, Fluids & exhausts, and Weekly maintenance. It includes practical self-help ideas such as creating a bedtime routine, using breathing or mindfulness, moving more, cooking nutritious meals, drinking 6 to 8 glasses of water, reducing caffeine, cutting down alcohol, taking screen-free time, walking outdoors and planning social contact.

The blank goal-setting table gives people space to write their own actions after reviewing the ideas, making it useful for personal self-care planning at home, wellbeing conversations, social prescribing appointments, mental health support sessions or coaching check-ins. It is most suited to adults looking for a printable wellbeing plan, self-care worksheet, mental health goal setter, lifestyle habits tracker or weekly self-care planner that keeps the focus on achievable changes rather than lengthy written exercises.

When someone has completed a wellbeing MOT and needs to turn the results into small, realistic self-care goals, this printable planner gives clear ideas to choose from. It covers sleep, relaxation, movement, food, water, caffeine, alcohol, smoking, screen time, social connection and enjoyable activities.

Everyday self-care planning becomes easier when wellbeing is broken down into manageable areas, and this self-care goal setter does that through five clear sections: Battery recharge, Movement, Fuel, Fluids & exhausts, and Weekly maintenance. It includes practical prompts such as creating a bedtime routine, trying breathing techniques or mindfulness, building more walking or cycling into the week, cooking nutritious meals, drinking 6 to 8 glasses of water, reducing caffeine, cutting down alcohol, switching off digital devices before bed, spending time outdoors, and making space for family, friends, hobbies, volunteering, learning or creativity.

The final section provides a filled-in example for John Smith, showing how someone might write their own wellbeing goals after a MindWell MOT, such as taking healthy snacks to work, using a reusable water bottle, keeping a gratitude journal, finding a walking group or trying a dance class. It is most suited to adults who want a printable self-care plan, wellbeing practitioners, social prescribers, mental health support workers, counsellors and community workers helping people set small personal wellbeing goals at home, in one-to-one sessions or as part of a wellbeing review.

Planning meals, rest, water and small wellbeing actions across a busy week can get missed when life feels full or low in structure. A one-page weekly self-care planner gives adults, students or support workers a simple way to map out daily routines, set one top goal and keep basic mental health and wellbeing habits visible.

A steadier self-care routine is the main support offered here, with a blank printable weekly planner laid out from Monday to Sunday. The page includes space for the week, a top goal, and a grid covering morning, lunch, afternoon, dinner, evening and sleep, plus a water tracker row with droplet symbols for each day.

The planner is likely to suit adults managing stress, low mood or recovery routines, as well as students, carers, wellbeing practitioners and mental health support workers looking for a simple self-care worksheet. It can be printed for use at home, in counselling or support sessions, during a wellbeing check-in, or as part of a personal mental health MOT to plan meals, breaks, sleep, hydration and realistic daily activities.

Build a more consistent self-care routine with a printable weekly planner that turns good intentions into small, planned actions. The example focuses on sleeping better, with prompts across the week for morning activity, lunch breaks, evening wind-down routines and water intake.

At home, in counselling sessions or during wellbeing check-ins, MindWell-MOT-weekly-self-care-planner-Example-Form-V2 gives adults a clear example of how to plan self-care across a full week. The planner is laid out as a grid with days of the week across the top and sections for morning, lunch, afternoon, dinner, evening sleep and water, using a completed example goal of “Sleep better this week!”

The example includes practical wellbeing actions such as using a meditation app on the commute, taking a morning walk, choosing the stairs, going for a brisk lunchtime walk, cooking a healthy meal with friends, switching off devices in the evening, reducing late tea and trying relaxing baths, music or breathing exercises. It is most suited to adults looking for a self-care plan, wellbeing routine, sleep hygiene planner, mental health worksheet or weekly wellness tracker, and may also be useful for counsellors, social prescribers, support workers and workplace wellbeing leads helping someone set manageable weekly habits.

Adults, students and frontline practitioners looking for a simple mental health and wellbeing handout may find this one-page daily self-care PDF useful for prompting small, realistic habits around sleep, movement, social connection, relaxation, healthy eating, hydration and digital detox time.

Everyday wellbeing practice is easier to keep going when the ideas are small, visible and realistic. The handout sets out practical daily self-care tips in a simple illustrated format, covering volunteering, learning or creativity, social time with family and friends, screen-free time, relaxation techniques, mindfulness, yoga, physical activity, walking outdoors, reducing caffeine, building a bedtime routine, drinking enough fluids, and cooking healthier meals.

It may suit adults, students, wellbeing workers, counsellors, social prescribers and mental health practitioners who want a printable self-care checklist or wellbeing prompt for home use, one-to-one sessions, group discussions or staff support. The layout makes it easy to pick one or two manageable actions, such as taking a 10 minute walk, switching off devices before bed, trying herbal tea instead of late caffeine, or spending 15 minutes on a non-screen activity.

At home, in a therapy room or when someone is trying to get through a difficult day, this printable self-care sheet offers small, realistic ideas that do not require much energy. It is especially relevant for adults, young people and mental health support staff looking for a simple bad day checklist, wellbeing prompt, anxiety coping aid or low mood self-care handout.

A calmer, more manageable bad day is the aim of this one-page self-care PDF, with short prompts for hydration, breathing, medication reminders, eating regularly, taking a social media break and getting fresh air. It includes practical self-care ideas such as speaking to someone supportive, calling a helpline, writing or drawing in a journal, cleaning your teeth, brushing your hair, wearing comfortable clothing, reading, watching a favourite programme and gently stretching.

Designed for people who may find long wellbeing plans difficult when they are overwhelmed, anxious, low or emotionally exhausted, the sheet works well as a printable mental health reminder for home, counselling sessions, social prescribing, support work or pastoral care. The clear visual layout makes it suitable for adults and older teenagers who need quick coping strategies, grounding ideas or everyday self-care prompts during difficult days.

A quick printable set of simple mood-boosting ideas can make low-energy days feel easier to navigate. The sheet offers small self-care activities for adults, students, clients and anyone wanting gentle mental health wellbeing prompts, from mindful moments and fresh air to music, food, pets, gratitude and sensory comfort.

Adults and older young people looking for simple self-care ideas, wellbeing activities or low mood coping strategies may find this one-page printable useful. It contains short, practical prompts such as taking a mindful moment, saying hello to someone, eating something tasty, going for a walk, dancing to music, watching something funny, changing bedding, cuddling a pet, using a favourite scent, doodling, reading or listening to a podcast, massaging hands or feet, and writing a short gratitude list.

The layout works well as a self-care poster, therapy handout, wellbeing reminder, recovery support prompt or mental health worksheet for use at home, in counselling sessions, support work, student wellbeing services or community settings. The ideas are easy to choose from when motivation is low, and they focus on small sensory, social, creative and calming actions rather than lengthy exercises.

Students can use the handout to plan manageable routines, reduce study stress and spot simple ways to protect their mental wellbeing. It covers practical self-care ideas for university and college life, including time management, breaks, talking to someone, sleep, physical health, relaxation, positive self-talk and taking a break from digital devices.

In everyday student life, self-care often comes down to small choices around time, sleep, food, movement, study breaks and asking for help. The leaflet is aimed especially at university and college students, including first-year students leaving home, and sets out clear student wellbeing tips under sections such as organising your time, reducing pressure, staying connected, looking after physical health, getting enough sleep, relaxing, using positive self-talk and trying a digital detox.

Student wellbeing teams, tutors, pastoral staff and mental health advisers could share it during induction, study skills support, one-to-one check-ins or exam stress discussions. It may also be useful for students to print and keep in their room as a quick reminder of practical coping strategies, stress management ideas, sleep advice, healthy routine prompts and ways to reach out when university or college life starts to feel overwhelming.

The ‘Try to look after your general health’ section brings together practical pregnancy wellbeing ideas, including gentle exercise, sleep, eating well, stopping smoking, avoiding alcohol, relaxation and mindfulness. It also points pregnant women towards midwives, antenatal education, local courses and the Baby Buddy app for extra emotional health support during pregnancy.

Emotional wellbeing during pregnancy is the main focus of this short printable PDF for expectant mothers who may be feeling anxious, low, worried or unsure about the changes ahead. It explains that mood changes, anxiety and stress in pregnancy are common, and encourages women to speak with their midwife, attend Preparation for Birth and Beyond antenatal classes, and consider additional support such as Baby Steps, Pregnancy in Mind or hospital-based courses for parents-to-be.

The leaflet is likely to be useful for pregnant women, partners, midwives, maternity support workers and family support practitioners who want a simple handout about pregnancy mental health, antenatal anxiety, low mood and self-care. It can be shared during appointments, used in children’s centre sessions, printed for home reading, or kept as a quick signposting sheet for sleep, healthy eating, gentle exercise, stopping smoking, alcohol in pregnancy, breathing techniques and mindfulness.

New mums, birthing parents and families with a new baby may find this printable postnatal wellbeing handout useful when tiredness, feeding, relationship changes or anxiety are making the early weeks feel harder. It gives simple, practical reminders for staying connected, asking for help, resting where possible and looking after emotional health after birth.

The sleep and tiredness section gives practical postnatal support ideas, including talking to family, resting when the baby naps, asking others for help and finding information about baby sleep. The handout also covers new parent mental health, feeling overwhelmed after birth, staying socially connected, using the Baby Buddy app, breastfeeding support, eating well, reducing caffeine, avoiding smoking and alcohol, gentle exercise, breathing techniques and mindfulness.

Parents could keep it on the fridge, add it to a new baby pack, or use it as a conversation starter with a partner, health visitor, midwife, family support worker or perinatal mental health practitioner. It is especially suited to new mothers and birthing parents in the early weeks and months after having a baby, as well as partners and relatives who want to understand useful ways to support postnatal wellbeing, recovery and day-to-day coping.

In everyday support conversations after a death, it can help to have simple bereavement self-care ideas that people can read, print and return to when grief feels overwhelming. Taking care of yourself during a bereavement offers practical, gentle reminders about talking to trusted people, looking after physical health, accepting help, managing difficult dates and keeping memories of a loved one alive.

At home, in counselling sessions or during bereavement support work, this printable grief support handout could be useful for bereaved adults, family members, carers and professionals supporting someone after a loss. It covers emotional wellbeing after bereavement, including talking about feelings, not hiding grief, writing down emotions or writing a letter to the person who has died, as well as practical self-care such as eating well, gentle exercise, sleep routines, relaxation, cutting back on caffeine and avoiding alcohol as a coping strategy.

The PDF also gives straightforward advice on accepting offers of help, asking a GP or urgent support service for help when feeling hopeless, being patient with the grieving process, avoiding major decisions too soon, rebuilding routines and staying connected. Later sections focus on planning for birthdays, anniversaries and holidays, and keeping memories alive through photos, a scrapbook, a memory jar, a memory box, clothing, scent or involvement in a cause that mattered to the person who died.

Finding small, safe steps to manage difficult feelings after childhood sexual abuse can be hard when emotions, memories or self-blame feel overwhelming. The printable PDF brings together simple trauma self-care ideas for adult survivors, including looking after physical health, finding a safe space, talking to trusted people, relaxation, mindfulness, creative activities and ways to soothe anger or sadness.

Everyday practice around trauma self-care is easier to approach when ideas are concrete, gentle and easy to return to. Adult survivors of child sexual abuse, childhood sexual abuse or CSA may find this handout useful for building a personal self-care plan, with sections on exercise, eating well, sleep, reducing caffeine, smoking and alcohol, finding a safe space, talking about feelings, peer support, breathing techniques, relaxation and mindfulness.

The PDF also includes practical prompts for challenging automatic negative thoughts such as self-blame, creating a toolbox of positive thoughts, using art or creative writing, and finding safe ways to express anger or soothe sadness. It is likely to be most useful for adult survivors to print and keep at home, and for counsellors, therapists, support workers or peer support facilitators to use in trauma recovery sessions, wellbeing conversations or safety planning.