The Athlete’s Self-Care Checklist: Maximize Your Energy, Focus, and Performance

Why Self-Care Matters

Taking care of yourself isn’t a luxury—it’s a necessity. When you prioritize your physical, mental, and emotional well-being, you perform better, think clearer, and contribute more effectively to your team.

This guide provides practical self-care strategies you can start using today.

10 Practical Self-Care Strategies

  • Fuel Your Body – Prioritize balanced nutrition and avoid junk food.

  • Move Daily – Exercise to boost energy, endorphins, and mental sharpness.

  • Practice Gratitude – Focus on what you have, not what you lack.

  • Create a Positive Environment – Keep your space organized and stress-free.

  • Find Your Own Joy – Engage in activities that bring you fulfillment.

  • Stay Connected – Build strong relationships and avoid isolation.

  • Engage Fully – Commit to activities that excite and challenge you.

  • Recharge in Nature – Spend time outdoors regularly to reset.

  • Feed Your Mind – Read or listen to inspiring books, podcasts, or content.

  • Laugh Often – Make time for humor, fun, and joy.

Self-Care Checklist for Athletes

Physical Self-Care

  • Get 7–9 hours of sleep each night.

  • Stretch or practice mobility for 10–15 minutes daily.

  • Stay hydrated—drink at least half your body weight in ounces of water.

  • Schedule regular rest days or active recovery sessions.

  • Eat balanced meals with clean proteins, complex carbs, healthy fats, and vegetables.

Mental Self-Care

  • Dedicate 5–10 minutes daily to mindfulness or meditation.

  • Write down three things you’re grateful for each day.

  • Journal your thoughts for clarity and stress relief.

  • Set clear, achievable goals for the day or week.

  • Limit screen time before bed to improve sleep quality.

Emotional Self-Care

  • Identify and manage stressors with a personal stress plan.

  • Connect regularly with a trusted friend, coach, or family member.

  • Celebrate achievements—big or small.

  • Set boundaries and say "no" when necessary.

  • Reflect on how your emotions impact your performance.

Team-Oriented Self-Care

  • Communicate openly with teammates about needs and challenges.

  • Offer support when a teammate is struggling.

  • Maintain a positive mindset and stay focused on team goals.

  • Respect your own boundaries and encourage teammates to do the same.

  • Engage in team-building activities to strengthen connection and trust.

Quick Self-Care Wins

  • Take three deep breaths when you feel overwhelmed.

  • Spend five minutes outdoors to reset your mind.

  • Use a foam roller or massage gun to release tension.

  • Listen to music or a podcast that lifts you up.

  • Take a 15-minute power nap to recharge.

Mini Reflection: Apply It This Week

  • What’s one self-care habit you already practice?

  • What’s one area of self-care you want to improve?

  • How do you think prioritizing self-care will impact your performance and your team?

  • What’s one small action you can take today to improve your balance?

Challenge

Pick two to three habits from this list and commit to practicing them this week.
Track your progress and reflect on how it impacts your energy, mindset, and performance.

Self-care isn’t just about you—it’s about showing up as your best self for your team.