Support Your Well-Being with Our Free Starter Self-Care Workbook
- Tracey Cleary
- Aug 27
- 2 min read
Investing in yourself isn’t a luxury—it’s a necessity. Whether you’re juggling work, family or studies, developing a personalised self-care routine can restore balance, build resilience and improve your day-to-day mood. To help you get started, we’ve created a free Self-Care Workbook packed with guided exercises, prompts and planning tools. Download it now and begin your journey toward sustained well-being.
Why a Self-Care Workbook?
Many of us know we “should” practise self-care, but struggle to turn good intentions into habits. A structured workbook:
Breaks down self-care into manageable steps
Offers a variety of activities to suit different needs—emotional, physical, sensory and social
Encourages reflection, so you can track what truly works for you
Provides prompts to set boundaries, nurture creativity and plan restorative moments
By working through each section, you’ll design a toolkit that fits your life, preferences and neurodivergent or neurotypical needs.
What’s Inside the Workbook
Self-Care Check-Ins• Mood and energy tracking• Quick grounding exercises• Mini gratitude logs
Planning Pages• Goal-setting for physical, emotional and sensory care• Habit-building charts (hydration, movement, breaks)• Space to celebrate progress
Reflection Sheets• Prompts on stressors and wins• Identify what energises or drains you
Creative Well-Being Exercises• Guided journaling prompts for emotional processing• Visualisations and safe-place imagery scripts• Brainstorming pages for new hobbies and interests
Who Will Benefit?
Anyone feeling overwhelmed by daily demands
People ready to build or refresh a self-care routine
Neurodivergent individuals seeking sensory-friendly strategies
Whether you’re new to self-care or a seasoned practitioner, this workbook adapts to your unique needs.
How to Download
Click the link below to open the PDF in Google Drive
Select File > Download to save a copy to your device
Print it out or use it digitally—your choice!
Tips for Making It Work
Schedule a 15-minute session each morning or evening to complete prompts
Combine journaling with a sensory ritual (tea, a favourite candle, music)
Share sections with a friend for accountability
Review your reflections to celebrate growth and spot areas to tweak
Keep your workbook within reach—on your desk or as a pinned note on your device
After you’ve explored the workbook, let us know how it’s helped. Tag us on social media or send a quick email with your favourite exercise. Your feedback shapes future resources and helps others discover the power of intentional self-care. We are looking to use your feedback to develop other resource - perhaps create a whole Resource Section on the website for you.
Embark on a more balanced, compassionate relationship with yourself today. Download your free Self-Care Workbook and start building habits that nourish your body, mind and spirit.
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