Factsheet

Self Care for Beginners

Start small. Start with you.

Practical, everyday self care — especially if you find it easier to look after everyone else.

For many of us it's easier to step up for others than for ourselves — but looking after YOU is what keeps you able to look after everyone else.
Start here

Your self care jug

Think of self care like a jug of water. It needs enough in it for you to stay healthy — and enough spare to offer someone else a drink when they need one. That means consciously topping it up, a little, every day.

Four areas to keep topped up

EmotionalHow you feel, and being kind to yourself.
PhysicalMoving your body and looking after it.
NourishmentWhat you eat and drink each day.
Rest & relaxationSleep, downtime, and things you enjoy.

Some self care is everyday, like brushing your teeth. Some you do a few times a week for a bigger top-up. And some you save for when times are extra tough. Knowing which is which keeps your jug at a healthy level.

Three ways to top up your jug:

  • Everyday habits
  • Bigger weekly boosts
  • Extra support when times are tough
Check in

Know when your jug is running low

Just as important as what fills your jug is knowing what empties it — and spotting the early warning signs, so you can act before it runs dry.

What empties your jug

  • Not eating well
  • Drinking too much alcohol
  • Time with someone who knocks your self-esteem
  • Too much time on social media or screens

Warning signs to watch for

  • Skipping your everyday essentials
  • Not sleeping well
  • Negative head-chatter (that nagging inner voice)
  • Avoiding people, in person or online
  • Feeling stressed for more than a day
  • Being short-tempered with family and friends

Notice any of these creeping in? That's your cue to top up — before the jug runs dry.

Calling on your Self Care Superpowers

If the warning signs keep coming back, that's the time for extra self care — including reaching out. Asking for support is a strength, not a weakness.

Let someone you trust know what helps, and share your plan with them. For more support, visit alwf.org.au/support for options, or call Lifeline: 13 11 14.

Take action

Nothing is too small

The trick is to schedule it in, so self care becomes your everyday norm. Here are some easy places to start — it's all a #wellbeingbooster.

Everyday basicsMake the bed, have a shower, eat breakfast, drink plenty of water. The small stuff counts.
Move a littleA morning walk, some exercise, or a few gentle stretches most days.
Wind downRead before bed instead of screen time, and aim for lights out before 10pm on weeknights.
Do what you loveMusic, drawing, gardening, singing, dancing, a hobby or sport — whatever lifts you.
ConnectCall or visit someone who makes you feel good. Time with a pet counts too.
Treat yourselfWatch a favourite comedian or show, or plan and cook a special meal.

You can't pour from an empty jug.
Fill yours first.

Make it yours

Your self care plan

Build your own plan with the free Self Care Planner (download it from alwf.org.au), then stick it by your bed or mirror to check in each day. Jot down what goes in each of these:

My everyday essentialsthe non-negotiables — e.g. make the bed, drink water
My weekly boostsbigger top-ups — e.g. a long walk, a catch-up with a friend
Things that make ME feel goode.g. music, the garden, a good film
What empties my jugto keep an eye on — e.g. too little sleep, too much scrolling
My warning signsmy personal red flags — e.g. short temper, poor sleep
My Self Care Superpowersfor when the jug's low — e.g. 30 min exercise, call a friend or support service

Share your plan with someone you trust and let them know what helps — it's easier when someone's in your corner.

Take it with you

Download the free Self Care Planner — a fill-in guide to map your essentials, your feel-good list, your warning signs and your Self Care Superpowers.

Download the planner (PDF) Free to print and keep.
Australian Lions Wellbeing Foundation alwf.org.au

A self care resource from the Australian Lions Wellbeing Foundation, adapted from the Tune In Not Out self care series.

Download the Self Care Planner
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