Self-Care Checklist for Parents

Small steps make a big difference.

✅ Take 5–10 minutes just for youPause for deep breathing, a favorite song, or a few moments outside.

✅ Stay hydratedStart with one glass of water — your needs matter too.

✅ Eat something nourishingEven a small, healthy snack helps fuel you.

✅ Move your body gentlyStretch, take a walk, or dance in the kitchen.

✅ Ask for or accept helpYou don’t have to do it all alone.

✅ Connect with supportA quick call, text, or hug can lift your spirits.

✅ Rest where you canShort breaks, power naps, and early bedtimes count.

✅ Notice what brings you joyA smile, a cup of tea, the breeze on your face — savor it.

✅ Be kind to yourselfSpeak to yourself the way you would a dear friend.

✅ Check in with your feelingsName what’s there — no judgment, just noticing.

💛 Self-care isn’t selfish. It’s how we sustain our love, patience, and presence.

Ellen Craine

Blending Clinical Wisdom, Compassion, and the Guidance of Nature

www.ellencraineconsulting.com