Therapy Resource

Personal Well-Being Inventory

Evaluate your self-care habits across five dimensions of health

Self-CareAssessmentFree Resource

Personal Well-Being Inventory

Evaluate your self-care habits across five dimensions of health

Self-care encompasses the deliberate actions you take to support your physical, emotional, social, spiritual, and professional well-being. Research consistently links regular self-care practices to lower stress, better immune function, and greater resilience (Coaston, 2017; Butler et al., 2023). This assessment helps you take stock of how frequently and how well you are engaging in key self-care behaviors. There are no right or wrong answers. A low rating on any item is not necessarily a problem; focus on what feels meaningful and important to you personally.

1Not at all2Rarely3Sometimes

Physical Self-Care

Eat balanced, nutritious meals on a regular schedule
Maintain consistent personal hygiene routines
Engage in physical activity or exercise at least three times per week
Get seven to nine hours of quality sleep most nights
Rest and recover adequately when sick or injured
Attend preventative medical and dental appointments
Participate in enjoyable physical activities such as walking, swimming, dancing, or sports
Wear clothing that helps me feel comfortable and confident
Limit substance use including alcohol, caffeine, and nicotine to healthy levels

Psychological and Emotional Self-Care

Take breaks from work, school, and other obligations
Engage in hobbies and creative activities
Disconnect regularly from screens and digital distractions
Learn new things unrelated to professional or academic obligations
Express emotions in healthy ways such as talking, journaling, or creating art
Recognize and celebrate personal strengths and accomplishments
Take vacations, day trips, or mental health days
Do comforting activities such as rereading a favorite book or taking a long bath
Find regular opportunities to laugh and experience joy
Talk openly about problems with someone I trust

Social Self-Care

Spend quality time with people I genuinely enjoy
Stay in contact with friends and family who live far away
Have meaningful, stimulating conversations
Meet new people or nurture newer friendships
Dedicate focused time to my romantic partner
Ask for help when I need it rather than trying to handle everything alone
Participate in enjoyable group activities
Maintain long-standing friendships through consistent effort
Set boundaries around relationships that drain my energy

Spiritual Self-Care

Spend intentional time in nature
Practice meditation, mindfulness, or contemplative prayer
Identify and act in accordance with my core values
Set aside time for quiet thought and self-reflection
Contribute to a cause or community that matters to me
Engage with art, music, literature, or other creative works that move me
Recognize and appreciate what gives my life meaning and purpose
Practice gratitude through journaling, conversation, or internal reflection

Professional Self-Care

Develop and refine skills relevant to my career or studies
Set boundaries by declining excessive new responsibilities
Pursue projects that are interesting, challenging, or rewarding
Continue learning within my professional field
Build supportive relationships with colleagues or classmates
Take regular breaks during the workday
Maintain a healthy boundary between professional and personal life
Organize my workspace for comfort and productivity
Advocate for fair compensation, benefits, and working conditions

Related Worksheets

Self-Care

Calm-Down Toolkit for Kids

Four simple strategies children can use when they feel worried or scared

Self-Care

Comprehensive Stress Response Workbook

A four-domain self-care framework for understanding and reducing stress

Self-Care

Evidence-Based Relaxation Skills

Practical techniques for calming the nervous system and reducing stress

Want to fill this out digitally and save your progress?

Pro members can fill worksheets online, share with clients, and export beautiful PDFs.

Try Pro free for 7 days →
← Back to all worksheets
TherapyResource.net — Free evidence-based therapy worksheets

Share with Client

Create a private link to share this worksheet directly with a client. They won't need an account to view it.

For your reference only. Not shown to the client.