The Wellness Self-Care Workbook – Printed Edition

Plan your priorities. Reflect on your needs. Make room for your well-being.
 
You make plans for your responsibilities. Give yourself a place in those plans, too.
It’s easy to intend to drink more water, move your body, make time for prayer, or check in with your emotions—and then reach the end of another week without giving those needs much attention.
 
The Wellness Self-Care Workbook, written by Tabitha Newton, brings personal reflection and everyday planning together. Across 31 pages, you’ll find space to organize your wellness goals, record routines, explore your emotions, and reflect on what supports your mind, body, and spirit.
 
Create a personal self-care plan
Begin by considering what self-care means across physical, mental, emotional, and spiritual well-being. Use the Self-Care Plan to identify goals for your mind and body, then develop your intentions through the goal-setting page.
 
The Daily Tasks matrix helps you sort responsibilities by urgency and importance. Decide what needs action, what can be scheduled, what could be delegated, and what you can remove—making your priorities easier to see.
 
Organize meals, hydration, and movement
Bring your planning and tracking into one place with:
A diet tracker for recording meals, snacks, supplements, water, and personal motivations.
A weekly water-intake tracker with space for daily goals and results.
A weekly food planner for organizing breakfast, lunch, dinner, and snacks.
A grocery list with space for shopping needs and key ingredients.
A fitness-goals worksheet for identifying motivations, habits to change, and habits to keep.
A weekly fitness challenge page for planning exercises, sets, and repetitions.
Calorie, weight, and fitness-results trackers for those who choose to record these measures.
A diet journal for reflecting on your experience.
 
Use the pages that fit your personal needs and goals; you can leave others aside.
 
Make room for spiritual reflection
The Daily Devotion page offers space for a verse or uplifting message, gratitude, reflection, and a note to yourself. It invites you to pause and consider how faith and intention connect with your everyday life.
 
An affirmation page provides a place to write encouraging words that feel meaningful to you and return to them as part of your routine.
 
Look beyond the tasks on your list
The Coaching Prompts invite you to explore questions such as:
What emotion showed up most today, and what might it teach me?
Where do I feel balanced?
What small step supports my bigger goals?
How did I honor myself today?
What do I need to release to move forward?
A separate journal page gives you additional space to follow your thoughts.
 
Check in with your whole day
The Wellness Boost page brings together sleep, hydration, movement, mood, personal self-care, and what gave you energy. It also includes space to record any herbs or oils you used.
These check-ins give you something concrete to review as you consider which routines feel supportive and which need adjustment.
 
Reflect before starting another week
Weekly reflection prompts help you acknowledge highlights, challenges, moments of balance, and something you’re proud of. Four dedicated weekly writing pages provide room to capture those reflections and decide what you want to carry forward.
 
This workbook is for you if you want wellness planning and personal reflection together—rather than scattered across separate notebooks and lists.
Keep it nearby as you plan your week, prepare your shopping list, make time for devotion, or pause to ask yourself what you need.
 
Choose one goal, one practice, or one page. Give your well-being a place in your everyday life.
Printed edition details: A printed, bound copy of this 31-page workbook, ready to write in by hand and shipped to your door. Each copy is printed to order, so please allow 3–5 business days before it ships. Coaching sessions are purchased separately. Prefer instant access? Get the digital download here.
 
This is a general wellness and reflection resource. Individual coaching, personalized nutrition or exercise plans, and medical care are not included.