Kris Carr

Blog Post

My Crazy Sexy Self-Care Planner

Hi Sweet Friends,

I love you. I do.

And one of my absolute favorite things is tending to the people I care about. Making a scrumptious plant-happy dinner for family and friends, problem-solving with my team or colleagues and spending quality time caring for my disabled dog (#gobuddygo!) are just a few of the ways I show my love.

But sometimes, when I don’t take care of myself, doing for others can be too much.

Having a solid self-care base is the only way I can maintain my health, my business, my relationships and my sanity. And I bet I’m not alone, which is why I created a self-care planner for you. Download it for free below (I think it’ll help you as much as it helps me).

So what does self-care mean?

It’s simple—it’s about supporting yourself. Listening and tending to your needs, creating boundaries so that you don’t get exhausted, fueling your body instead of draining it and practicing the art of loving yourself. Scars, wounds, age spots and all. And in case you were wondering, self-care is not selfish—it’s responsible. You don’t serve yourself or anyone else (your dreams included!) if you’re too pooped.

Now, I know we all have a lot on our plates. But did you also know that you’ll be more effective if you start your day with energy-creating practices rather than diving in and pushing till you drop? That’s why it’s so important to carve out sacred, non-negotiable self-care time. So how can we do that?

Find what works for you and be gentle. Perhaps begin with 10-15 minutes of centering meditation—or even just words of kindness. I like to start my day by saying “Good morning, sweet Kris! I love you,” that always puts a smile on my face. Explore whatever makes you feel loved, centered and cared for.

What self-care looks like for me:

  • Honoring the real Kris, not the Kris I think I should be one day
  • Hiking at least 3 times per week (stretching too)
  • Journaling
  • Listening to guided meditations & uplifting spiritual talks while snuggling with my favorite blanket
  • Nourishing my body with green juice, green smoothies and greens
  • Lights out at 10pm, eyes open at 6am—sleep rocks
  • Accepting help from others
  • Releasing resentment, anger and frustration—the mental blocks that make me cranky
  • Connecting with my close circle of friends and family, and not feeling guilty if I can’t connect with everyone else
  • Watching movies that inspire me, while cuddling with my dogs and my man
  • Taking an Epsom salt bath with a few drops of essential oils

What self-care is not:

  • Forcing myself to stay awake to answer every single email
  • Saying yes to obligations I dread
  • Hanging out with people who drain me
  • Grudgingly slogging to the gym because women’s magazines tell me that my ass should be 3 inches higher
  • Demolishing all of the cake when I’m sad (all of it)
  • Having a harsher set of standards for myself than I have for others
  • Drinking too much, too often
  • Smoking. Period. Ever. End of story. I quit that over a decade ago and will never go back
  • Helping and serving others more than I help or serve myself

Plan, Act, Repeat

When it comes to long-term solutions, creating new habits is key. Guess what? I wasn’t born drinking green juice, but after years of practice it’s a daily do. When you’re embarking on something new, especially something as important as self-care, set yourself up for success by making a short, do-able plan (not an epic to-do list!). Having a clear picture of what you’re going to do before you actually do it will make the changes much easier.

Planning my success is how I run my health and my business—and I’m the Chief Unicorn of both. So whether you’re committing to a brisk walk in the mornings, juicing before work or getting a massage on the weekend—mapping out your goals and when you’ll fit them into your schedule is how you’ll make them happen, captain!

To get you started, I created this downloadable Self-Care Planner. Get yours below.

self-care infographic downloadable health


In the planner, you’ll get a snapshot of what a week of nourishing your mind, body and spirit can look like, along with a few suggestions to get you started. You’ll also get an affirmation from me each day, and space to plan your self-care for the morning, afternoon and/or evening (the timing and frequency is up to you). Plus, at the end of each day, you can write about how taking care of your glorious self feels. (Hint: Awesome!)

Your turn: Share one self-care action you’ll take this week in the comments below.

Peace & planning,

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  1. V says:

    Dearest Kris,
    I just spent a weekend visiting my college age daughter, and she is exactly on this downward spiral. I’ve been there…it’s no picnic. She has a big heart and has over-committed herself. Thank you for sharing a healthy game plan for getting back on track. Thank you for providing the kind words to even approach this subject with my precious daughter. Thank you for making such a daunting task so simple… fresh air, sweat, clean food, and sleep.
    I know that it is up to my daughter to make the healthy changes. I do so appreciate your practical tips for self-care, and inspirational words that encourage me to model a healthy and happy lifestyle.

  2. Oh Kris! You are an inspiration like no other! I am so grateful for you…. yet, I’m struggling to find words that express the gratitute I have for all that you have brought to my life. I absolutely love each and every post you share, I love that you share your heart and soul and that you give us tools to love our own mind, body & soul – and tools that help us grow, evolve and nuture who we are. Thank you for being you and sharing you with us…. you are an amazing inspiration. Thank you so much! 🙂

    BIG hugs
    Catherine xox

  3. Jenni says:

    everyone needs to see this Kris. Bravo for sharing and thank you for your transparency.

  4. Tracy says:

    This has come at exactly the right moment for me – thanks Kris! I’ve been experiencing the beginnings of some recurring anxiety tummy pain issues and know this means I’ve stayed in an unhealthy situation for way too long. Time for a big dish of self love!

    A great reminder, and a gentle kick in the pants we all need from time to time.

  5. Janie says:

    You are absolutely right, and you described my life – the hectic, over-extended, too little sleep, too much to drink, not enough good food life. I know what I need to do, even do it sometimes, but my life is not really my own right now, dealing with moving my mother to assisted living, packing up ALL her stuff in another state, working to put together an artist’s convention, trying to keep my marriage healthy- I’ve got the best husband! That is just a little slice of my life right now.

    I feel as if I’m whiny and complaining, but sometimes I need to get it off my chest. Kris, your advice is beautiful! Thank you so much. It is because of people like you who give so much love out to the world that I don’t give up! I’ll keep reading your words, along with my other inspirational friends and live a good, healthy life.

    Thank you!!!

  6. Berto says:

    Thanks for all of the awesome tips, Kris! I really enjoyed Prevention Month.

  7. Carole says:

    Thanks Kris for continuing to help others. I’ve shared this post with my friends. It’s so important to care of ourselves.

  8. Ellen says:

    I read this terrific post after reading an article about Marian Wifht Edelman, who founded the Children’s
    Defense Fund 40 years ago. Another wonderful woman who does so much for others. A quote from her husband, Peter: “She’s definitely always moving at warp speed, except when she’s not. She takes care to stop all the engines and sit still for some minutes every day and to pray and meditate, and so I think that’s the only way she makes it possible to continue to move at a very, very fast pace.” Great advice from Kris and a a role model in Ms. Edelman!

  9. AnnMarie says:

    Perfect. I bought the crazy sexy diet book, then a juicer and I am about to embark on the 21 day adventure cleanse. I’m scared I won’t make it through – I always sabotage myself. But I need this in my life right now and am trying to put myself first. My special needs son, stressed out husband and busy bee daughter drained me a long time ago and I need to carve out a little bit of life for me. Thanks Kris 🙂

  10. It is ironic that those of us who have dedicated our lives to advocating for people to take their health in their hands need a reminder to “put our oxygen masks on first”. Taking care of yourself is so foundational. As a digestive health expert I eat right and exercise but true rest is often missing in my life. I am so busy building my business and helping others that I am vacation deprived. What a great reminder and inspiration to take a good long break. Thank you.

  11. Great advice girlie! You are very smart:)

  12. Beth says:

    I left the D.C. I Can Do It conference with a plan to make an intentional self-care schedule for myself so that loving myself becomes a habit instead of something I only think about when I get burned out. Then I received this email in my inbox with a self care planner??? Thank you God! Thank you Kris Carr. Synchronicity is beautiful.

  13. Gita says:

    Thank you, Kris! Your words of peace & soul-affirming beauty are a balm for which the world is aching. Keep spreading the light, and know you are appreciated, admired, and that you make a difference. Om Shanthi Om.

  14. Part of my self care is to honour the fact that I like my mornings quiet and alone.
    Starting my morning right means I get to set the tone for my day which is uber importante.
    These days it means sipping a cup of hot water + lemon + cayenne, a little yoga, a little meditation BEFORE opening my computer.

    Oups and I forgot … it also means a warm snuggle with my fiance and with my 3 Schnoodles 🙂
    You can meet the furry kids here (get ready for fuzziness).

  15. Elizabeth says:

    Wonderful post. I am actually going to swap your calendar for mine that I use to log my “self care” workouts. That is MY time…the time I get to exercise. I just have to solve the problem of little ones trying to get into the room and then me YELLING, “GET OOOOUUUUTTTT!!!!!!”
    Not good for reducing inflammation.
    Peace & Raw Health,

  16. Mara says:

    Such a loving approach, Kris. Some of the women’s mags set women up for a cycle of self-abuse and depletion. I bet they’d INCREASE their readership if they loved women even more.

  17. Audrey says:

    I love you Kris Carr, I send you a bunch of love. I truly find you amazing! XXXXX

  18. Elisa Lionne says:

    Beautiful post Kris!
    I especially like the tip to imagine someone else is in your situation and thinking about what advice you’d give them. We tend to be way more gentle with others than with ourselves. Treating ourselves with the same amount of loving care as we treat others will lead to well-being and happiness.
    Since I had a lot of rehearsals for my recent dance performance my sleeping schedule came out of whack a bit. So this week I will focus on resetting my sleeping schedule.
    Thank you Kris! xx

  19. Barbara says:

    I love you, Kris!

  20. Super self-care template! I really love how you have the daily affirmations as part of the planner. Thank you for your on-going inspiration to be our best selves!

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