Self-care worksheets you can print and finish in ten minutes

The self-care wheel. Six slices: body, rest, people, fun, space and head. Colour each slice as full as it feels this month. Then write one small thing for the emptiest one.

What fills me up, what drains me. Two columns. List what gives you energy and what takes it. Circle one thing from each side to do more or less of.

My small goal. One goal, small enough to do on a bad day. When you'll do it, what might get in the way, and what you'll do if you skip it.

My hard-day plan. Fill it in on a good day and keep it somewhere easy to find. What helps, what doesn't, who you can call, what to eat, and one thing you can say to yourself.

Start with whichever one looks easiest. There are no right answers and nothing to add up. The wheel isn't a score, it's a picture of this month.

Need to talk to someone now? In Singapore, call Samaritans of Singapore on 1767, open 24 hours. If you or someone near you is in danger, call 995, or your local emergency number outside Singapore.

• Printable mood trackerone page, one month
• Self-care goals24 small ones to borrow
• Self-care ideas60 small things, sorted by time