An HSP (Highly Sensitive Person) self-care plan isn’t a strict schedule full of rules—it’s a gentle, supportive guide. Something that helps you unwind, recharge, and thrive, in a way that fits your life, work, and unique sensitivity.
Here’s a 5-step plan to help you create your own personal HSP self-care plan, with reflection questions, examples, and practical tips.
Step 1: Identify your energy boosters and energy drainers
Ask yourself:
What gives you energy?
For example:
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Alone time without obligations
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Walking in nature
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Creative activities (writing, drawing, music)
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Journaling
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A deep conversation with someone you trust
What drains your energy?
For example:
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Too many social obligations
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Chaos, noise, bright lights
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Negative people or shallow conversations
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Tight deadlines without breaks
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Constant pressure from yourself to “do more”
Task:
Write down 3 things that give you energy and 3 that drain it.
Goal: Do more of the first and intentionally limit the second.
Step 2: Create a daily “recharge routine”
HSPs need more recovery time than average. That’s okay. Rest time isn’t a luxury—it’s a necessity.
Examples of recharge time:
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30 minutes of no stimulation after work or school (no screens, no talking—just you)
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10–15 minutes daily of deep breathing, meditation, or gentle yoga
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A “quiet start” to the morning (no news, no phone)
Task:
Choose 1 or 2 habits you can start this week. Start small. Be gentle with yourself.
Step 3: Create a boundaries map
Many HSPs say “yes” when they feel “no.” Let’s change that—kindly but clearly.
Reflect:
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In what situations do you often push past your limits? (Work, relationships, family?)
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How does it feel when it’s too much? (Tension, headaches, tears, frustration?)
Example boundary phrases:
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“I’d love to help, but I really need some recovery time right now.”
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“I need more rest today. Can we talk another time?”
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“Taking a break helps me recharge—then I’ll be fully present again.”
Task:
Write down 3 situations where you tend to overstep your boundaries + phrases you can practice using.
Step 4: Schedule both low-stimulus and soul-nourishing moments
Self-care isn’t just rest—it’s also nourishment for your soul.
What nourishes you on a deeper level?
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Creative expression (drawing, writing, cooking)
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Deep conversations
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Reading or listening to inspiring podcasts
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Time in nature
Task:
List 5 things that feed your soul. Intentionally schedule 1 or 2 of them each week.
Step 5: Adapt it to your work and life
This is where your plan becomes truly personal. Look honestly at your daily reality:
Questions:
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How much stimulation do you get in a day?
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How many social interactions do you have?
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Do you work with people, with your mind, or with your hands?
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How much control do you have over your schedule?
Example personal guidelines:
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After every meeting: 10 minutes of no screen time
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Max 2 appointments per day
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Friday afternoons free for creativity or rest
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Outdoor lunch break (not behind a screen)
Task:
Write down 3 realistic self-care rules that fit your job and lifestyle.
Final note: Keep your plan alive
Your self-care plan isn’t set in stone—it’s a flexible foundation.
Revisit it every few months. What’s working? What do you need right now?
Being an HSP means honoring yourself—your rhythm, your limits, and your strengths.
With love, Gulschen