Sustainable Self-Care Checklist: A Guide for Well-Being
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As a woman in her 50s juggling career, health, and relationships, I realized that my self-care checklist consisted solely of occasional weekend-long retreats and expensive spa treatments. Don't get me wrong: a day at the spa is delightful! But this checklist wasn't fixing my chronic stress. It was an indulgent luxury, not sustainable self-care.

Why a Sustainable Self-Care Checklist Matters
For women in the workforce, navigating leadership can be stressful, to say the least. We often face gender stereotypes, unconscious biases, and the expectation of balancing work and family responsibilities.
The Lean In Perspective
Sheryl Sandberg's advice from her book, Lean In: Women, Work, and the Will to Lead, encouraged women to assert themselves in their careers, seek leadership roles, and challenge workplace gender biases. She suggests that women need to be more like men, meaning we should work harder and do it all.
The Lean Out Response
In response, Marissa Orr wrote Lean Out, The Truth About Women, Power, and the Workplace. Orr points out that "todayâs leadership paradigm springs from a male worldview, with success predicated on women acting more like men." Orr goes on to tell us that Sherylâs advice is not only insulting, but it also blames women for the leadership and pay gaps while downplaying systemic barriers like sexism, racism, and lack of parental support.
From my perspective, women in leadership face a double bind. If they lean in and adopt male norms, they risk burnout or worse; if they donât, theyâre sidelined. Sandbergâs advice ignores this trap, while Orr exposes how the system itself demands women conform to a masculine ideal, then punishes them for it.
My Wake-Up Call: When "Leaning In" Cost Me My Well-Being
I undoubtedly benefited from believing in myself and working hard. I was employed at a well-respected company, where I led a large team. However, I often overlooked my self-care. Even after being diagnosed with breast cancer, I continued to push myself without taking the time to consider how my relentless commitment was affecting my well-being.
The Hidden Cost of Womenâs "Do It All" Culture
Burnout, according to the World Health Organization, is an occupational phenomenon that results from persistent and unmanaged chronic stress in the workplace. Balancing career, relationships, personal care, and other responsibilities often leaves little time for self-care. Chronic stress is linked to cardiovascular disease, depression, anxiety, and weakened immune function. Not exactly the results we are striving for.
What Men Teach Us About Sustainable Self-Care
Research indicates that men and women often cope with stress in different ways. Men tend to prioritize self-care as their primary strategy for managing stress. Studies show that men typically report having more personal leisure time [1] and are more likely to engage in solitary stress management activities, such as hobbies or spending time alone. In contrast, women often rely on social or care-based coping mechanisms [2]. Contributing to this difference may be societal norms and the unequal distribution of emotional labor, as women often bear a greater burden of unpaid caregiving and household responsibilities [3].
The differences in stress management reflect deeper societal expectations. Men are often encouraged to prioritize their own needs, while women face pressure to care for others, leaving less time for self-renewal. Recognizing this imbalance involves challenging the structures that make "leaning out" a survival tactic for women. Until emotional labor and caregiving are shared more equally, true equity in stress coping and leadership will remain elusive.
Why Sustainable Self-Care Matters

Personal well-being is often overlooked in the pursuit of meeting others' needs. Societal and cultural expectations reinforce the idea that women should manage everything seamlessly, which intensifies this pressure and stress. However, developing sustainable self-care routines can help ensure that you take care of your physical, mental, and emotional well-being. These routines offer long-term health benefits, providing you with the clarity and strength necessary to combat the effects of chronic stress.
Your Complete Sustainable Self-Care Checklist
I created this practical sustainable self-care checklist as a guide for anyone looking to maintain balance. If youâre struggling to prioritize yourself, this guide will help you build sustainable self-care habits that last.
Keep in mind, self-care is personal and unique to each individual. Adjust this checklist to fit your needs and lifestyle. Pick and choose what works best for you.
Sustainable Self-Care Checklist
Morning Routine: A Self-Care Checklist for Energy
â Hydrate: Drink a glass of water as soon as you wake up.
â Meditate: Spend 5-10 minutes in meditation or deep breathing exercises.
â Healthy Breakfast: Start your day with a nutritious breakfast to fuel your energy.
â Skincare: Follow a morning skincare routine to refresh and protect your skin. Learn more about the best natural body lotions for your skin.
Daily Sustainable Self-Care Habits That Last
â Move Your Body: Try to get at least 30 minutes of physical activity (walking, yoga, workout).
â Take Breaks: Step away from work or daily tasks to rest your mind and recharge.
â Stay Hydrated: Drink plenty of water throughout the day to stay hydrated.
â Connect: Spend quality time with loved ones, either in person or virtually.
â Mindful Eating: Eat meals without distractions, savoring each bite.
Mental Health Checklist: Small Acts, Big Impact
â Journal: Develop a regular practice of writing down your thoughts, feelings, and gratitudes. Learn how to start a journaling practice.
â Set Boundaries: Learn to say no and prioritize your well-being.
â Limit Scrolling: Reduce time spent on social media and digital devices by setting a daily time limit.
â Practice Mindfulness: Take a few moments to be present and mindful.
â Seek Support: Consider talking to a friend, family member, or therapist if you need help.
Evening Rituals for Restorative Sleep & Recovery
â Skincare: Follow an evening skincare routine to cleanse and nourish your skin.
â Plan for Tomorrow: Make a to-do list or set intentions for the next day.
â Limit Caffeine: Avoid caffeine and heavy meals before bedtime.
â Unwind: Engage in relaxing activities like reading, listening to music, or taking a warm bath. A weighted lavender eye pillow can help relieve tension and stress with its aromatherapy benefits.
â Rest: Create a restful environment and aim for 7-9 hours of sleep each night. Find more tips on sleep rituals for restorative rest.
Weekly & Monthly Self-Care Practices for Busy Women
â Pamper Yourself: Treat yourself to a home spa day, a manicure, or a long, relaxing bath. A popular trend is to plan a Self-Care Sunday.
â Nature Time: Spend time outdoors, whether itâs a walk in the park or gardening.
â Hobbies: Engage in activities that bring you joy and fulfillment.
â Declutter: Organize your space to create a peaceful environment.
â Reflect: Take a moment to reflect on your week and make adjustments to improve your self-care.
â Health Check: Schedule any necessary medical or dental appointments as needed.
â Budget Check: Review your finances and adjust your budget if needed.
â Treat Yourself: Indulge in something special, like a new book or a meal at your favorite restaurant.
â Learn Something New: Take a class or start a project that interests you.
How to Make Your Self-Care Checklist Sustainable
A self-care checklist only works if itâs realistic. Hereâs how to make sustainable self-care a lifelong habit:
- Start small (5-minute meditations vs. 30)
- Focus on consistency over perfection
- Adjust routines as life changes
Self-Care is Self-Love

A self-care checklist helps you reclaim your well-being daily. Self-care is an essential form of self-love, and with practice, it can change your life. Having it all is meaningless if you don't love yourself. Use these tips to strengthen your self-love:
- Affirmations: Use positive affirmations to boost your self-esteem.
- Gratitude: Practice daily gratitude to focus on the positive aspects of your life.
- Laugh: Find humor in your day and allow yourself to laugh.
- Forgive Yourself and Others: Let go of any mistakes, regrets, or grudges.
- Be Kind: Practice kindness towards yourself and others.
RELATED: How to Love Yourself: A Guide to Self-Love as Resistance
FAQs: Sustainable Self-Care Checklist
What Belongs on a Sustainable Self-Care Checklist?
A self-care checklist should cover physical, mental, and emotional well-being. Essential elements include:
- Drinking water first thing in the morning
- Daily movement (even a 10-minute walk)
- Mindfulness or journaling
- A consistent sleep routine
- Tailor your checklist to fit your lifestyleâsustainable self-care is personal and flexible.
How Can Women Prioritize Sustainable Self-Care?
Sustainable self-care relies on habits that feel manageable, not overwhelming. Key strategies:
- Start small (e.g., 5-minute meditations instead of 30)
- Combine self-care with existing routines (e.g., stretch while watching TV)
- Prioritize consistency over perfection
- Adjust as neededâskip a workout if exhausted, and opt for rest
Why do midlife women often neglect self-care?
Midlife women face unique barriers, including:
- Societal pressure to prioritize others (family, career)
- Hormonal shifts (menopause, stress-related fatigue)
- Time constraints from caregiving or work
- The solution? A realistic self-care checklist and permission to put yourself firstâwithout guilt.
How do I stay motivated to follow a self-care routine?
Motivation fluctuates, so rely on systems, not willpower:
- Pair self-care with habits you already do (e.g., deep breathing after brushing teeth)
- Track progress in a journal or app
- Celebrate small wins (e.g., a relaxing bath after a week of consistency)
- Remind yourself: Self-care isnât selfishâitâs necessary for resilience.
Can you recommend products to support sustainable self-care routines?
These sustainable self-care products are our top picks for your self-care routines, tested by me personally and recommended with confidence:
- Non-toxic skincare
- Natural bath products
- Eco-friendly journals
- Clean aromatherapy for rest and relaxation
Final Thought: Self-Care Is Your Lifeline, Not a Luxury
Reclaim your well-being and embrace the moments of care and compassion you give to yourself. The more you show up for you, the stronger you will be.
Your self-care checklist should evolve as you do. Bookmark this guide, share it with a friend, and revisit it whenever you need a sustainable self-care reset. Whatâs one habit youâll start today?