Self-Care
Inventory

Assessment & Discovery Tools

Take stock of your current self-care practices across five dimensions
and identify the gaps that matter most to your functioning.

Where This Tool Helps

Self-care is often framed as optional - something to do when there is spare time. For leaders operating at high intensity, it functions the opposite way: it is the infrastructure that makes sustained performance possible. When that infrastructure degrades, the first casualties are typically judgment, patience, and creative thinking - the capabilities you most need at senior levels.

This inventory is not a wellness checklist. It is a diagnostic. The five domains - physical, emotional, social, professional, and spiritual - each represent a distinct type of restoration. A leader who exercises regularly but never processes stress emotionally, or one who has rich professional development but is socially isolated, is still running on a depleted system.

The most useful output from this tool is not a score. It is a map: which domains are maintained, which are neglected, and which neglect is by design versus by default.

How to Use This Inventory

  1. Rate each practice honestly. For each item, mark: R (Rarely or never), S (Sometimes - inconsistent), or C (Consistently - regular part of your life).
  2. Note which gaps are by choice. Some practices may not fit your life or values. Distinguish deliberate omissions from unintentional ones.
  3. Identify domain patterns. After completing all sections, note which domains are strongest and which have the most gaps. This tells you where to focus.
  4. Pick one entry point. Do not try to improve everything at once. One sustainable change in your most depleted domain will have more impact than five sporadic ones.
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Self-Care Inventory

R = Rarely    S = Sometimes    C = Consistently

Physical
PracticeRSC
Regular exercise or movement (3+ times/week)
Adequate sleep (7-8 hours most nights)
Nutritious eating habits
Regular medical/health check-ups
Limiting alcohol, caffeine, and other stimulants
Breaks during the workday
Emotional
PracticeRSC
Allowing yourself to experience and name emotions
Regular journaling or reflective practice
Stress processing (therapy, coaching, trusted confidant)
Setting limits with demanding people or situations
Engaging in activities that bring genuine pleasure
Self-compassion when you fall short
Social
PracticeRSC
Meaningful time with people who restore you
Peer relationships outside of direct reports
Asking for support when you need it
Social activities that are not work-related
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Self-Care Inventory (continued)

R = Rarely    S = Sometimes    C = Consistently

Professional
PracticeRSC
Continuous learning and skill development
Work that uses your strongest capabilities
Clear boundaries between work and non-work time
Delegation of tasks that do not require your expertise
A coach, mentor, or trusted advisor
Celebrating achievements and progress
Spiritual / Meaning
PracticeRSC
Time in nature or contemplative settings
Practices connecting you to something larger (meditation, prayer, service)
Work that feels meaningful beyond compensation
Creative expression (art, music, writing, etc.)
Time for genuine rest without productivity agenda

Your Three Most Neglected Practices

One Practice to Start This Week

Before Your Next Session

Which domain is costing you the most right now? What would you need to believe about yourself to give that domain consistent attention?

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Ready to Go Deeper?

Work with a Tandem coach to build a self-care practice that sustains your energy and your effectiveness over time.

Website

tandemcoach.co

Phone

(512) 399-5678

Consultation

tandemcoach.co/
contact-us

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