🧠 Mental Health Practices
🌅 Morning Gratitude Practice
Daily - 5 minutes
Before getting out of bed, think of 3 things you're grateful for. They can be simple: "I slept through the night," "The sun is shining," "I have support around me." This rewires your brain to notice positive things.
FREE📓 Weekly Journal Check-in
Once a week - 15 minutes
Every Monday (allowance day!), write down: How am I feeling this week? What went well last week? What's one thing I'm looking forward to? Use a simple notebook or notes app on your phone.
$3-5 for notebook (one-time)🎵 Music Therapy Moments
Daily - 20-30 minutes
Create playlists for different moods: calming, energizing, nostalgic. Let your caretakers know when you need "music time" for emotional regulation. Use free platforms like YouTube or Spotify.
FREE🗣️ Social Connection Time
3-4 times a week
Call or video chat with family/friends for 15-30 minutes. If you're feeling isolated, ask your caretakers about local disability support groups or online communities where you can connect with others.
FREE🎨 Creative Expression
2-3 times a week - 20 minutes
Try coloring books (adult coloring is very therapeutic), doodling, or simple crafts. This helps process emotions and reduces anxiety.
$10-15 for coloring books & pencils💪 Physical Therapy & Movement
🧘 Gentle Morning Stretches
Daily - 10-15 minutes
Work with your caretakers or PT to identify 5-7 safe stretches you can do daily. Even seated stretches count! Consistency matters more than intensity.
FREE🚶 Movement Breaks
3-4 times daily - 5-10 minutes
Whatever movement is possible for you - walking around the house, wheelchair exercises, seated movements. Set phone reminders to move every 2-3 hours.
FREE💧 Hydration Tracking
Daily
Aim for 6-8 glasses of water daily. Keep a water bottle nearby and mark it with time goals. Good hydration supports healing and reduces fatigue.
FREE (use existing bottles)🛁 Warm Bath/Shower Therapy
2-3 times a week
Warm water relaxes muscles and reduces pain. Ask caretakers about adding Epsom salts ($5-8) to help with muscle recovery. This is also great relaxation time.
$5-8 for Epsom salts😴 Sleep Hygiene Routine
Daily
Same bedtime each night, dim lights 30 minutes before, no screens in bed if possible. Quality sleep is crucial for physical recovery and mental health.
FREE🕊️ Stress Management Tools
🌬️ 4-7-8 Breathing Technique
When stressed - 2-3 minutes
Breathe in for 4 counts, hold for 7, exhale for 8. Repeat 4 times. This activates your calm nervous system. Perfect for when you feel overwhelmed or anxious.
FREE📱 Guided Meditation Apps
Daily - 10-20 minutes
Try free apps like Insight Timer, Smiling Mind, or YouTube guided meditations. Great for before bed or when anxiety spikes. Ask caretakers to help you find quiet space.
FREE🌿 Sensory Grounding
When overwhelmed - 5 minutes
5-4-3-2-1 technique: Name 5 things you see, 4 you can touch, 3 you hear, 2 you smell, 1 you taste. This brings you back to the present moment.
FREE📺 Comfort Content
As needed - 30-60 minutes
Have a list of "safe" shows, movies, or videos that make you feel good. Sometimes stress management is just giving yourself permission to rest and enjoy something comforting.
FREE (using existing services)🌱 Weekly Planning Session
Every Monday - 15 minutes
Plan your week with your caretakers. Knowing what to expect reduces anxiety. Include: appointments, activities you want to do, how you'll spend your allowance, and one thing to look forward to.
FREE💝 Weekly Budget Self-Care Ideas ($80 allowance)
Smart Spending for Self-Care
- Magazines or books ($8-15): Great for mental stimulation and relaxation
- Favorite snacks ($10-15): Small food pleasures boost mood
- Art supplies ($10-20): Coloring books, markers, craft kits
- Self-care products ($15-25): Nice soap, lotion, or bath items make daily routines special
- Plants ($10-20): A small plant to care for gives purpose and improves air quality
- Puzzle or game ($15-30): Engages your brain and provides entertainment
- Save some each week: Build up for something bigger you really want
✅ My Weekly Self-Care Tracker
Click each day to mark activities completed. Track your progress!
Daily Practices
Morning
Gratitude
Morning
Gratitude
Morning
Gratitude
Morning
Gratitude
Morning
Gratitude
Morning
Gratitude
Morning
Gratitude
Stretches & Movement
Stretch
Stretch
Stretch
Stretch
Stretch
Stretch
Stretch
Stress Management
Breathing/
Meditation
Breathing/
Meditation
Breathing/
Meditation
Breathing/
Meditation
Breathing/
Meditation
Breathing/
Meditation
Breathing/
Meditation
💙 Remember These Things
- Progress isn't linear: Some days will be harder than others, and that's okay
- Small wins matter: Did one stretch today? That counts! Drank water? Victory!
- Ask for help: Your caretakers are there to support you - let them know what you need
- Celebrate yourself: You've overcome tremendous challenges. Every day you practice self-care is an achievement
- Be patient: Healing takes time, both physical and emotional. You're doing great