Self Care Wheel: What It Is and How to Use It (Free Printable)

A self care wheel is a circle divided into different parts of your life. You can use it to notice your needs and plan small actions. Look at the sections, choose one you want to focus on, and write down something small you can do or a specific thing you might need help with.

Maybe you kept all your appointments this week but hardly talked to a friend. Or you went to the gym but put off a simple household task. The wheel helps you see all these parts of your life at once, so you can decide what to focus on next.

Download the free self care wheel printable. It comes with a blank version and a filled in example, with space to record an action, a barrier and the help you may need.

What is a self-care wheel?

A self care wheel is a visual tool to help you reflect. Each part stands for an area you want to think about, like rest, relationships, work, or fun. You can add notes about what’s going well, what’s hard, and what could help.

One well known version is Olga Phoenix’s Self Care Wheel which she devised in 2013. It has six dimensions: psychological, emotional, physical, personal, professional and spiritual self care. Her official materials are available on her website.

The free printable here is a HealthyMindLab planning worksheet. It has eight sections you can edit and uses short action notes instead of numbers. It’s not a copy of the Phoenix wheel or an official health assessment.

You can also draw your own circle, divide it into sections, and use labels that fit your own situation.

What should be on your wheel?

The labels below are just suggestions. You might want to change them if something else fits better. For example, a student could rename ‘work’ as ‘study,’ and a carer might add a section for respite or practical help.

Area	A question to consider	One possible action
Rest	Where could I make room for a break?	Leave one nonessential evening task until tomorrow
Food and movement	What would make an everyday routine easier?	Put a simple lunch option on the shopping list
Feelings	What have I found difficult to name or share?	Write a few sentences or speak with someone trusted
Connection	Who would I like to spend time with?	Invite a friend to a short call
Work and study	What needs a clearer limit or priority?	Ask which of two competing tasks comes first
Home and money	Which practical issue is taking up attention?	Find the bill or document needed for a question
Enjoyment	What do I enjoy without needing to achieve anything?	Set out a book, puzzle, or craft for a short break
Values and meaning	What matters to me in how I spend my time?	Make room for a chosen faith, community, or personal practice

These are just examples, not rules. A section might say “ask for help,” “leave this alone for now,” or “already working well.”

The NIMH self care guidance mentions sleep, enjoyable activities, priorities, and supportive connections as part of daily life. It doesn’t say that using a wheel will have any special effect on your health.

How do you use a self-care wheel?

1. Choose a period you can describe

Think about the past week or another short period that works for you. Write the dates at the top. Focusing on a specific time makes it easier to see what really happened, instead of judging your whole life at once.

For each area, write down one observation. For example, “I ate lunch at my desk on four workdays” is more helpful than “I am terrible at taking breaks.” If you can’t think of anything, just leave the section blank.

2. Separate the need from the activity

An activity is just one way to meet a need. If you need company, you might call someone, have a meal together, or ask someone to join you for an errand. If you need fewer demands, adding a new class could actually make things harder.

Try saying, “What I need here is…” Then think about what you can actually do, considering your time, energy, access, and budget.

If writing helps you think, our journaling ideas include short observation and decision pages you can use with the worksheet.

3. Choose one area to act on first

Circle a section where making a change would be both helpful and possible. It doesn’t have to be the emptiest part of the wheel.

For example, a big housing issue might need outside help and several steps. You can note that need while you take a smaller action, like finding the right paperwork or asking someone you trust to make a phone call.

You’re just picking a place to start, not deciding which need matters most.

4. Make the next step specific

Write down an action you’ll know when you’ve done it. For example, “Improve the connection” is vague, but “Message Sam on Thursday to ask about a weekend call” is clear and specific.

Add when you’ll try the action and what might get in the way. If it depends on someone else, include a backup plan. For example, “If Thursday’s busy, ask which day works” is a flexible approach.

5. Record support and revisit the page

Use the space below the wheel to write any kind of request, like help with transport, clearer work priorities, someone to share a task with, or information about a local service.

Pick a review date if it helps. When you check back, ask if the action was helpful, if anything has changed, and what you want to keep or adjust. You can cross out any plan that no longer fits.

What does a self care wheel full of everything look like?

Here’s a made-up example of someone whose week is packed with work and home tasks. The notes are just options on the page, not eight new things to do.

Area	Example note
Rest	Leave the folding for tomorrow
Food and movement	Pack an easy lunch
Feelings	Write three lines about today
Connection	Ask Sam about a weekend call
Work and study	Clarify the first priority
Home and money	Find the bill before calling
Enjoyment	Read a chapter for pleasure
Values and meaning	Make time for a chosen practice

They decided to ask Sam about a weekend call. The only possible issue is that both of them are busy right now. The request is just to find a time—they don’t need to arrange anything else.

Some sections might overlap. For example, reading could count as rest or enjoyment. A walk with someone could be both connection and movement. Put your note where it feels right to you, instead of worrying about perfect categories.

Do you need to score each section?

You don’t have to use numbers with your wheel. This printable leaves space for words, and writing an observation and a next step can be more helpful than giving a rating.

If you use a worksheet with a scale, check what the numbers mean before you start. A personal rating just shows how you feel at that moment. It doesn’t diagnose burnout, measure your worth, or prove you’re doing self care.

You don’t need to fill in the circle evenly. If you’re unwell, have a deadline, or are caring for someone, some areas will need more attention than others. It’s okay to note that and the support you’ll need.

Can you use a self-care wheel without buying anything?

Yes. Many helpful entries are about time, a conversation, setting a boundary, or getting practical help. You can use any paper you have or make a simple list on your phone if drawing a circle feels too complicated.

If something would make an activity easier, focus on the activity first. Ask yourself what you’d use it for and if you already have something that works. Our self care gift ideas include small purchases and gifts of time or help.

Money, caring duties, disability, work, and access to services can all limit your options. Be sure to note these barriers clearly. A worksheet can help you spot a need, but solving it might require resources or changes beyond your usual routine.

What if filling in the wheel actually feels like an overwhelming task?

Just use one section if that helps. You can write “I need help deciding” and set the page aside. There’s no need to finish the printable all at once.

If reflecting feels uncomfortable, focus on something concrete instead of a painful memory. You could notice the chair you’re sitting on or describe something in the room. Our grounding exercises guide has options you can use or skip.

You might also like a simple three-line list: what you need, what might help, and who you could ask. The wheel is only helpful if the format works for you.

When would you actually need to go beyond the worksheet and get some proper support?

If your distress is ongoing, severe, or getting in the way of daily life, it’s a good idea to talk to a qualified health professional. The NIMH suggests seeking help if symptoms are severe or last more than two weeks. For urgent concerns, get help as soon as you can. You don’t need to finish the wheel before making an appointment.

This is just general planning information, not medical advice. You’re welcome to bring the worksheet to a conversation if it helps, but it won’t assess your symptoms or replace professional care.

Urgent support: if you are in any immediate danger or feel you cannot look after yourself then contact local emergency services or go to the nearest emergency department. Ask someone you trust to stay with you whilst you get help. Don’t put off urgent care to finish a worksheet.

Start with one area, one observation, and one realistic next step. Leave space for what you can do yourself and the help you’ll need.

Sources

• Olga Phoenix. The Self-Care Wheel. Creator attribution and the six dimensions of her established framework. The HealthyMindLab printable uses its own layout, categories, and wording.
• National Institute of Mental Health. Caring for Your Mental Health. General self-care practices and professional-help guidance. This source does not validate the printable as an assessment tool.