Self-Care Checklist for Busy Entrepreneurs

Take care of yourself while building your business

Daily Essentials

5-15 minutes
Morning routine
Start your day intentionally with 5 minutes of silence, stretching, or journaling
Hydration check
Drink at least 8 glasses of water throughout the day
Three healthy meals
Don't skip meals or rely solely on coffee and snacks
Movement break
Take a 10-minute walk or stretch between meetings
Screen-free time
Step away from devices for at least 30 minutes before bed
Sleep boundary
Aim for 7-8 hours; set a consistent bedtime

Weekly Priorities

30 minutes - 2 hours
Exercise sessions
Schedule 3-4 workouts (even 20-30 minutes counts)
Social connection
Call a friend, have coffee with someone, or video chat with family
Hobby time
Engage in one non-work activity you enjoy
Nature exposure
Spend time outdoors, even if just a park lunch
Meal prep
Prepare healthy meals or snacks for the week ahead
Digital detox
Take a few hours completely offline
Reflection time
Review your wins, challenges, and learnings from the week

Monthly Check-ins

1-3 hours
Health appointment
Schedule or attend doctor, dentist, or therapy visits
Financial review
Check personal finances, not just business numbers
Relationship investment
Plan quality time with partner, family, or close friends
Learning activity
Read a book, take a course, or explore a new interest unrelated to work
Workspace refresh
Declutter and reorganize your environment
Goal reassessment
Are you still aligned with your personal values and priorities?

Quarterly Deep Dive

Half day - Full day
Extended rest
Take a long weekend or mini-vacation
Vision boarding
Reconnect with your bigger life purpose beyond business
Relationship audit
Evaluate which relationships energize vs. drain you
Health reset
Start a new wellness habit or recommit to abandoned ones
Professional support
Meet with a therapist, coach, or mentor
Celebration ritual
Acknowledge your achievements and progress
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