DIY Self Care Jar (with 75 self-care ideas)
Self-care is important for our mental and physical health. Without taking the time to care for ourselves, we leave ourselves susceptible to burnout, mental, physical and emotional distress. By taking some time out to engage in self -care we can ease anxiety and depression, be more resilient to stress, improve concentration, reduce anger, increase happiness and improve energy. It's a wonderful way to restore our connection to ourselves and slow down in a world where it feels almost impossible to take a moment to stop.
Making a Self-care Jar
Ah, but what will become of all those empty jars? I know I'm not the only person here who washes out and saves jars for...Well, I'm not really sure what for (anyone?). I have this idea that I'm going to start making chutneys or get really into pickling. I haven't completely ruled either of them out, so watch this space (but don't hold your breath!).
What is a self-care jar?
A self-care jar is a wonderful tool-kit to help you when you need comfort and soothing. Your self-care jar is there to remind you of all the ways you can look after yourself. Some days when we need self-care, we aren't always able to remember how we can look after ourselves. So having all these ideas in one place takes away the pressure to remember.
How to make your own self-care jar
Take a jar (if you don’t have a jar, a box or container will work fine). Below is a list of self-care activities. Pick out ones that speak to you or that you’re curious about. You may choose to split the self-care activities into types of care. Or you may choose to split it out in duration (e.g. 10 mins, 30 mins, 60 mins, daily). Write each one down on a separate piece of paper (you’ll need different coloured paper if you wish to colour-code them). For example, you may write all the self-care activities associated with touch on yellow paper and all the activities associated with movement on green paper.
Whenever you need some extra self-care, draw a piece of paper from the jar. Think about what you feel you need right now. Is it to feel a connection, be nourished, feel comforted, move your body, or maybe get your thoughts out?
It takes time for some of these activities to feel self-caring. So give yourself plenty of time to adjust to these new ways of looking after yourself.
Self-care ideas
There are so many ways to practise self-care, and what works for one person may not work for another. To make it easier to find what you need in the moment, I've grouped the ideas below into four categories. When you're filling your jar, you might like to write each category on a different colour of paper, so you can reach for the type of care you need most right now.
Mind & Soul
For when you need to slow your thoughts, process emotions, or reconnect with yourself.
A guided meditation
Journal: write out your thoughts, write a list of things you are grateful for, write about the “bigger picture”, glimmers
Brain dump your thoughts onto paper (you can make it messy)
Write a letter to yourself, to the part of you that doesn’t want to heal, to the part of you that needs some self-compassion, to your future self, to your inner child.
Record a voice note to yourself about how you’re feeling
Write a poem or short story
Create a vision board
Write out boundaries you need to set
Plan a dream holiday or your dream home
Write an emergency/safety plan for hard days
Write out an emergency meal plan with safe foods for days when you are struggling to nourish yourself
Breathing exercises
Choose a one-word intention for the day (e.g. ease, connection, soften)
Spend five minutes noticing your surroundings (colours, sounds, textures)
Revisit a favourite book passage/poem that brings comfort
Body & Movement
For when you need warmth, grounding, or sensory comfort.
Gentle stretches, yoga or Pilates
A mindful walk (noticing sights, sounds, smells)
Step outside for fresh air (even if it’s no further than your doorstep)
Dance like no one is watching
Lie on the floor and stretch out your body (deep rest position)
Lie with your legs up the wall
A long shower or bath
A mini spa session
Pedicure or manicure
Pop on a face mask (shop-bought or homemade)
Exfoliate and moisturise your body (can do hands, feet if that feels more accessible)
Self-massage
Self intimacy: sensual touch/touching anywhere that feels pleasurable, reading/listening to erotica or romantic stories
A longer facial skincare routine
Floss your teeth
Haircare: mask, oils, head massage
Roll your shoulders or neck slowly
Sit in the sun for a few minutes
Wrap yourself in a blanket for deep pressure
Warm your body with a hot water bottle
Place one hand on your chest and one on your stomach and notice your breath
Do nothing on purpose for 5–10 minutes (intentional rest, not scrolling)
Nourish & Comfort
For when you need warmth, grounding, or sensory comfort.
Make yourself a warm drink
Cook or bake your favourite recipe
Eat something slowly and mindfully
Create a snack box of safe foods
Write an emergency meal plan for difficult days
Light a scented candle
Spray your pillow with a soothing sleep spray
Find something comforting to hold (e.g. a comfort blanket, teddy bear, hot water bottle, favourite piece of clothing)
Spend time with your pet
Buy yourself some flowers
Do some gardening/tend to your plants
Self intimacy: sensual touch or reading/listening to something romantic
Make a cosy corner (blankets, cushions, soft lighting)
Put on your most comfortable clothes
Put on background music or nature sounds
Open a window and let fresh air in
Rewatch a comfort film or series you already know
Changing your bedsheets
Cook a dish that connects you to your culture, family, or roots
Explore and cook a dish from any culture that feels meaningful or interesting to you
Connect & Create
For when you need joy, creativity, or human connection.
Call a friend or loved one
Ask for a hug (or hug yourself)
Send a kind message to someone you appreciate
Share a nice memory with someone
Watch your favourite film or show
Watch funny/entertaining videos on YouTube
Listen to an audiobook or podcast
Put together a music playlist
Do a puzzle
Play a game
Play an instrument (homemade drums and air guitar definitely count)
Learn or practise a new hobby or revisit a hobby you loved as a child
Doodling or colouring
Start a photo project: an album of favourite memories, places you’d like to visit, and photos of places where you’d feel safe and comfortable.
Take photos of small things that catch your attention
Declutter: wardrobe, makeup bag, bookshelf, unsubscribe from unwanted newsletters, and delete unused/unhelpful apps.
Sit somewhere different (café, park, library)
Draw your favourite song or a scene from your favourite movie
There's no way I have thought of everything! So, I shall continue to update this list over time.
What ones do you like the most? Would you add any others?
How to Build a Self-Care Routine That Actually Works for You
This isn’t about getting it “right” or forcing yourself to do things that don’t feel good. The jar is simply a tool to support you when you’re not sure what you need. If you pull out an idea and it doesn’t land, you can put it back, choose another, or schedule it for a different day. Basically, adapt this in a way that works for you.
Over time, you might begin to notice that certain things feel more supportive than others. If something in particular has been really helpful, add it to your coping toolbox and come back to it more often.
