How to Create a Self-Care Plan as a Family Caregiver

Caregiving is known to have us “lean into love we didn’t know was possible.” It’s a beautiful truth—but sometimes that love and devotion for another comes at the expense of loving and making time for yourself. In fact, two-thirds of caregivers face moderate to high emotional stress. When your days are centered on another person’s needs, it’s easy to put your own on the back burner.

That’s where a self-care plan can help. Think of it as your personal roadmap—a way to protect your energy, reduce stress, and remind yourself that your well-being deserves care too.

How to Create a Self-Care Plan as a Family Caregiver

Assess Your Needs

The best place to start is by checking in with yourself. Caregivers are so used to putting others first that it’s easy to lose track of how you are really doing.

• Physical: How am I treating my body? Am I getting enough sleep, food, and movement in?

• Emotional: Am I often irritable, anxious, or overwhelmed?

• Mental: Can I focus, or does my brain feel constantly on alert?

• Social: Do I feel connected to friends, or am I lonely?

• Financial: Am I stretched thin? Have I explored all financial resources for caregivers?

If you notice red flags—like being tired all the time, skipping meals, or feeling disconnected—it’s a sign your body and mind need attention.

Set Realistic Goals

Once you know what you need, it’s time to create goals that actually work for your life. This is the time to focus on you. Taking care of yourself makes you stronger and steadier for the person you’re caring for.

Ask yourself:

• What do I need every day to function well?

• What do I want that would make life feel more joyful or balanced?

Then, begin small. It can help to think in layers:

• Daily: Good sleep, proper hydration, quick moments of calm (like stretching or writing down one gratitude).

• Weekly: Something social or restorative—maybe a support group, lunch with a friend, or a hobby.

• Monthly: A bigger reset, like a nature walk, a spa visit, or even just an afternoon doing something you love.

The trick is to keep it specific, measurable, and doable. Instead of saying, “I’ll exercise more,” say, “I’ll walk around the block three times a week after lunch.” The clearer the plan, the easier it is to follow.

Build Your Support Network

Self-care is not a solo project—you need support around you. Here are some ways to build your circle of support:

• Family and friends: Don’t wait for them to guess what you need. Ask directly, like: “Can you stay with Dad for an hour so I can run errands?”

• Respite services: Many communities offer short-term care so you can take a break. Even a couple of hours can make a difference.

• Support groups: Leverage in-person or online groups to foster connection.

And here’s the key: don’t be afraid to accept help when it’s offered. A simple “yes” when someone says, “Can I bring dinner by?” can lighten your load and refill your cup.

Think of your support network as fuel. Every bit of help, every kind word, every chance to step away—it all adds up and helps you keep going.

Put It in Writing

Plans stick better when they’re visible. Write out your self-care plan—daily, weekly, and monthly activities—and keep it somewhere you’ll see it often, like your fridge, a journal, or your phone calendar. That way, it’s not just a wish floating in your head—it’s a commitment you can gently remind yourself of each day.

Revisit and Adjust as Needed

Life as a caregiver changes all the time, and your self-care plan should change with it. What works today might not work a few months from now, and that’s okay.

Set aside a little time every few months to ask yourself:

• Is this plan still working for me?

• What’s one thing I could adjust to make life feel a little easier?

Think of your plan as flexible, not rigid. Adjusting it is part of keeping it realistic and sustainable.

Frequently Asked Questions

What Are Some Daytime Self-Care Routines for Overwhelmed Caregivers?

The best routines are short and simple. Take two minutes to breathe deeply, step outside for sunshine, or listen to music while doing chores. Find gaps in your routine to fill them with activities of joy. If you notice your routine doesn't have any, start by finding support that can give you room to breathe. Tiny moments add up.

How Do I Create a Balanced Weekly Wellness Plan While Caregiving?

Try mixing responsibilities with little joys. For example:

• Monday: Take a 10-minute walk after breakfast.

• Wednesday: Call a friend or join a support group.

• Friday: Spend 30 minutes on a hobby.

• Weekend: Do meal prep so the week feels smoother.

How Do I Stop Feeling Guilty About Taking Breaks?

Remind yourself that breaks aren’t about being selfish—they’re about recharging so you can keep showing up. You can’t pour from an empty cup, and your loved one benefits when you’re rested and well. Although navigating guilt as a caregiver is challenging, it’s not impossible. 

Self-care is crucial

Creating a self-care plan doesn’t mean adding more to your to-do list—it means giving yourself permission to matter, too. Caregiving is a marathon, not a sprint. And you deserve to be cared for just as much as the person you love.

Are you a family caregiver in Orange County trying to navigate self-care? If so, support and resources are just a click away. Visit Caregiver Resource Center OC to learn more.