Self-Care Score Calculator
Assess how well you are meeting your self-care needs across physical, emotional, social, and practical domains. Evidence-based, free, results in 2 minutes.
All calculations run instantly in your browser. No data is sent to any server.
Disclaimer: Results are for informational purposes only and do not constitute medical advice, diagnosis, or treatment. Consult a qualified healthcare professional for personal guidance.
The Four Self-Care Domains
Physical: Sleep, nutrition, movement, and basic health maintenance form the foundation. Without these, other self-care efforts have limited impact. Emotional: Processing stress, setting emotional limits, and engaging in activities that restore psychological energy. Social: Maintaining meaningful relationships and having connection without over-extending. Practical: Environmental order, routine, and financial basics — the scaffolding that reduces daily cognitive load.
Score Guide
| Score | Level |
|---|---|
| 80–100 | Excellent self-care |
| 60–79 | Good — room to improve one area |
| 40–59 | Moderate — several areas need attention |
| 20–39 | Low — self-care significantly neglected |
| 0–19 | Very low — please seek support |
FAQs
What is a self-care score?
A practical tracking tool measuring how consistently you meet your fundamental needs across physical, emotional, social, and practical domains.
What areas does this assess?
Physical (sleep, nutrition, movement), emotional (stress, processing), social (connection, boundaries), practical (routine, environment, finances).