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Pursuing Abundant Life
PATTERNS
of Self-Care
Small choices. A healthier, more abundant you.
A FREE TOOL FOR YOUR EVERYDAY LIFE
Notice what keeps you steady.
Tend to what needs care.
One Small Check-In
A Clearer View Over Time
Track all eight self-care practices, review reports, and set goals that fit your life.
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A one-minute daily check-in across the PATTERNS of Self-Care.
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Use our standard built-in rating or establish your own rating system.
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Set your goals and see your patterns over time.
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No perfect score to chase. Just a clearer picture of how you're doing.
Save the tracker to your laptop, tablet or phone's home screen so it opens like an app.
Download a PDF copy to learn how to place a shortcut of the tracker to your device.
Find instructions on our site for placing a shortcut of the tracker to your device.
Your entries are private.
Your information is stored only on your device, in your browser. No one else, including us, can see them. Use the same device and browser each time for easy access. Avoid using private or incognito windows.
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Why Self-Care Comes First
You can't plant healthy seeds in hard, dry soil that has no nutrients. It is the foundation for strong and thriving plants. In the same way, self-care serves the same purpose for you when you're exhausted, overwhelmed, running on empty.
It softens and replenishes the soil of your heart, mind, and body so you're ready for growth.
The condition we bring into a choice shapes the choice we make.
FROM
SELF-CARE
TO WISE CHOICES
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Regulate
A calmer, healthier you can handle life's challenges.
See Clearly
When your mind and body are cared for, you can discern what matters.
Respond Wisely
You're more able to choose in alignment with your values & purpose.
Eight Practices That Prepare You for Growth
P
Prayer & Reflection
Stay connected with God and self.
A
Attention to Mental Health Skills
Build a resilient mind.
T
Tend to Physical Health
Care for the body you've been given.
T
Time Management
Make space and be present.
S
Sleep
Implement sleep hygiene.
R
Recharge
Renew your strength and laugh.
E
Exercise
Move for a stronger tomorrow.
N
Nutrition
Feed a brighter and healthier you.
NEUROSCIENCE
God designed your brain to respond to how you care for it. Small, steady choices make a measurable difference.
30%: how much anxiety can rise after a single sleepless night
22%: lower risk of depression for people who walk about 7,000 steps a day
38%: lower risk of dementia for people who walk about 7,000 steps a day
The Lancet Public Health. (SOURCE: APA Headlines)
FAITH
1 Kings 19:5-8
After a season of exhaustion, Elijah received rest and nourishment before God gave him direction. Self-care creates the space to hear God's voice and follow His lead.
A BODY IN MOTION
God designed your body and mind to work together. When researchers looked at more than 1,000 studies, they found that exercise helped lift depression, anxiety, and stress about one and a half times as much as medication or counseling.
Source: Singh et al., British Journal of Sports Medicine, 2023
BY THE NUMBERS
Respondents reported show people who maintain regular self-care experience higher self-confidence (64%), increased happiness (71%), and greater productivity (67%)
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Source: Vagaro / OnePoll survey, 2021