Free Download: The 5-Minute Self-Care Checklist (2 pages)

Take a mindful pause and reconnect with yourself — even on your busiest day.

This simple, printable checklist helps you slow down, breathe, and check in with what you truly need using the 5Ms Framework developed by Dr. Alisa Seeda.

✔ Meals – Savor your food mindfully
✔ Media use – Step away from the scroll
✔ Mental health – Reach out, say no, or take a break
✔ Movement – Stretch, walk, or reset your body
✔ More – Notice what you are really craving (rest, laughter, nature…)

Why You’ll Love It

• Takes less than 5 minutes a day

• Perfect for busy professionals, caregivers, and expats

• Created by Dr. Alisa Seeda, OTD

• Based on real mindfulness and self-care principles — without guilt or pressure

• Helps you build consistency through small, meaningful habits

How It Works

1. Download your free digital checklist in PDF.

2. Print or save it on your phone/tablet.

3. Check in daily using the 5Ms.

4. Reflect and reset anytime you need a mental breather.

Copyright Notice

©2025 Calm Corner by Dr. Alisa Seeda. All rights reserved.
This checklist is for personal use only and may not be resold, redistributed, or used for commercial purposes.

Want to Go Deeper?

This checklist is your first step toward the full Practical Self-Care Workbook, a 16-page guide that helps you build a personalized, sustainable self-care routine using the same 5Ms framework.

👉 Explore the full workbook here ›

Feeling stretched thin or burnt out? You’re not alone.

The Practical Self-Care Workbook by Dr. Alisa Seeda, OTD of Calm Corner is your gentle guide back to balance.

Inside, you’ll find reflective prompts, easy-to-follow tools, and compassionate guidance to help you care for yourself in practical, meaningful ways — without guilt, overwhelm, or expensive routines.

What’s Inside:

• 3 common self-care myths — and how to release them

• The 5Ms Self-Care Tool to check in with your needs:
  🌿 Meals

  📱 Media 

  💭 Mental Health 

  💃 Movement

  ✨ More (your choice!)

• Guided reflection questions and journaling space

• SMART goal setting template to make your plan actionable

• 5Ms Tracker to make self-care habits stick

• A warm closing message and invitation for a free clarity call with Dr. Alisa

Perfect For:

• Those seeking more balance and calm in daily life

• Military spouses and expats managing transitions

• Therapists, coaches, and wellness professionals looking for a practical tool

• Anyone wanting to feel grounded and renewed

Why You’ll Love It:

✔ Simple, down-to-earth approach to self-care
✔ Designed with mindfulness and compassion
✔ Printable or fillable digital format (US Letter size)
✔ Instant download — start your self-care today

File Details

• PDF | 16 pages | US Letter size (8.5" x 11")

• Instant digital download — no physical item will be shipped

Copyright Notice

© 2025 Calm Corner by Dr. Alisa Seeda. All rights reserved.
This workbook is for personal use only and may not be resold, redistributed, or used for commercial purposes.

Connect with Calm Corner

For more mindfulness tools and life balance resources, visit:
www.calmcorner.com or follow @calmcorner