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

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

123
Eat balanced, nutritious meals on a regular schedule
123
Maintain consistent personal hygiene routines
123
Engage in physical activity or exercise at least three times per week
123
Get seven to nine hours of quality sleep most nights
123
Rest and recover adequately when sick or injured
123
Attend preventative medical and dental appointments
123
Participate in enjoyable physical activities such as walking, swimming, dancing, or sports
123
Wear clothing that helps me feel comfortable and confident
123
Limit substance use including alcohol, caffeine, and nicotine to healthy levels

Psychological and Emotional Self-Care

123
Take breaks from work, school, and other obligations
123
Engage in hobbies and creative activities
123
Disconnect regularly from screens and digital distractions
123
Learn new things unrelated to professional or academic obligations
123
Express emotions in healthy ways such as talking, journaling, or creating art
123
Recognize and celebrate personal strengths and accomplishments
123
Take vacations, day trips, or mental health days
123
Do comforting activities such as rereading a favorite book or taking a long bath
123
Find regular opportunities to laugh and experience joy
123
Talk openly about problems with someone I trust

Social Self-Care

123
Spend quality time with people I genuinely enjoy
123
Stay in contact with friends and family who live far away
123
Have meaningful, stimulating conversations
123
Meet new people or nurture newer friendships
123
Dedicate focused time to my romantic partner
123
Ask for help when I need it rather than trying to handle everything alone
123
Participate in enjoyable group activities
123
Maintain long-standing friendships through consistent effort
123
Set boundaries around relationships that drain my energy

Spiritual Self-Care

123
Spend intentional time in nature
123
Practice meditation, mindfulness, or contemplative prayer
123
Identify and act in accordance with my core values
123
Set aside time for quiet thought and self-reflection
123
Contribute to a cause or community that matters to me
123
Engage with art, music, literature, or other creative works that move me
123
Recognize and appreciate what gives my life meaning and purpose
123
Practice gratitude through journaling, conversation, or internal reflection

Professional Self-Care

123
Develop and refine skills relevant to my career or studies
123
Set boundaries by declining excessive new responsibilities
123
Pursue projects that are interesting, challenging, or rewarding
123
Continue learning within my professional field
123
Build supportive relationships with colleagues or classmates
123
Take regular breaks during the workday
123
Maintain a healthy boundary between professional and personal life
123
Organize my workspace for comfort and productivity
123
Advocate for fair compensation, benefits, and working conditions

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