Self-Care Summer free worksheet

Designing a summer routine is like putting on sunscreen before you go in the sun.

That's why I made a worksheet for you, to start to design your very own "self-care summer!"

Let’s take a second- close your eyes and imagine your dream summer day.

What did you picture? 

How many of you pictured sunshine, chill vibes, and sleeping in late?

Same! But let’s talk about what’s really going on behind the scenes.

Here’s something we don’t always realize: during the school year, even though it’s stressful, we actually have built-in mental health support systems.

Think about it:

• You see teachers and friends almost every day- that’s connection.

• You wake up at the same time, go to the same classes- that’s routine.

• You move your body in gym or sports- that’s exercise.

• You get feedback, finish projects, study for tests-- that’s purpose.

  
  

These are huge parts of mental wellness, and even when school is hard, that structure gives us stability.

Lisa Damour, a psychologist who works with teens, says structure and routine holds us up- it supports your emotional health even when you’re not thinking about it.

So what happens in summer when that disappears?

We might start sleeping until 1pm, lose track of the days, scroll endlessly, or feel weirdly anxious or down, without knowing why. That’s not you doing something wrong. That’s your brain missing structure.

Let’s think of taking care of our mental health this summer like putting on sunscreen. We don’t wait until after we get burnt to put it on. We do it before. Taking care of yourself this summer and starting a routine is like putting on sunscreen before you go out in the sun. It will make sure you aren’t  burnt out, bored, exhausted, and mentally struggling. 

Let's design a summer that gives you joy, freedom and emotional wellness. Your brain loves knowing what to expect!

Here’s how we do that:

1. Routines you choose. Not rigid. Just rhythm. Wake up around the same time. Make your bed. Eat meals that fuel you. Start by choosing one small, helpful thing you can do wherever you are this summer. Some of my favorites are drinking coffee and sitting outside every morning, going on walks, and listening to my favorite playlist while I get ready.

2. Movement, your way. No sports? No problem. Stretch. Swim. Walk. Dance to your favorite playlist in your room!

3. Connection on purpose. Set a day each week to check in with a friend or a trusted adult. Don’t wait until you’re feeling low. Taking care of our mental health means we don't just do this on bad days, but the good days too!

4. Rest that actually works. Ask yourself: does this recharge me? Or is it numbing me out? Not everything that feels like a break is a break. He says there’s a difference between passive rest and active rest. Passive rest is like scrolling for hours and still feeling tired. Active rest is doing something that actually restores you—like painting, walking, hanging out with someone you love, journaling, dancing, swimming.

You don’t need to be perfect this summer. You don’t need to follow a checklist. But you do deserve a summer that makes your nervous system say: Ahhh… we’re safe, we’re good.

I have made a worksheet for all ages to start to design your very own self-care summer. Maybe you can fill it out on the first day of summer, and fill it out again in a few weeks so you can see what's working and what isn't!

Self-Care Summer.pdf

Download PDF • 452KB

→ Ready to dive deeper? Book a consult call today or comment below and let me know what you have planned for your Self-Care Summer!