Self-Care Checklist Generator
Generate a randomized, time-based self-care checklist. Select categories (Physical, Mental, Social) and available time to create actionable wellness plans.
About
Decision fatigue often prevents effective self-care. When overwhelmed, the cognitive load required to choose a relaxing activity becomes a barrier to action. This tool removes that barrier by algorithmically generating a structured list of wellness activities tailored to available time and preferred categories.
The generator pulls from a curated database of micro-habits and significant actions, ranging from 5-minute breathing exercises to hour-long physical activities. It prioritizes variety to prevent routine stagnation, offering a practical way to integrate mental hygiene into a busy schedule.
Formulas
The generator applies a filtering logic where the set of possible activities A is intersected with selected categories C and time constraints t.
Reference Data
| Activity Type | Example Action | Duration | Benefit |
|---|---|---|---|
| Physical | Deep Stretching | 10 min | Reduces cortisol, improves blood flow. |
| Mental | Brain Dump Journaling | 15 min | Clears working memory, reduces anxiety. |
| Social | Send a Gratitude Text | 2 min | Boosts oxytocin, strengthens bonds. |
| Digital Detox | Screen-free Walk | 20 min | Resets dopamine receptors. |
| Nutrition | Drink 1 Glass of Water | 1 min | Rehydration improves cognitive function. |
| Environment | Declutter One Drawer | 15 min | Creates visual order, reduces stress. |
| Rest | Power Nap | 20 min | Restores alertness and performance. |
| Creative | Doodle or Sketch | 10 min | Engages default mode network. |