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.

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,