10 Minute Self-Care Audit

Sometimes you do not have thirty minutes. Sometimes you need ten.

The 10-Minute Self-Care Audit is a focused, honest check-in across the five dimensions that shape your self-care health: Physical Wellbeing, Emotional Regulation, Limits and Energy, Connection, and Belief and Worth. It is designed for the moments when you sense something has shifted and want a clear picture of where you are without setting aside a long stretch of time.

The audit moves quickly and intentionally. Twenty honest statements, four per dimension, each rated on a scale of 1 to 5. A clear score for each pillar out of 20. A self-care health profile that brings your five scores together along with an overall interpretation. Three honest reflection prompts at the close, and a commitment box for putting your intention in writing.

What sets this audit apart is that ten minutes is enough to surface real awareness when the questions are the right ones. You will not need to fix anything. You will simply need to look honestly at where you are right now. The audit does the rest.

This product is offered in both printable and fillable PDF formats. The printable version is designed for those who prefer the meditative quality of handwriting. The fillable version allows you to complete the audit digitally, save your responses, and return whenever you sense something has shifted.

Created by Myra Wilkinson, PhD, LMFT-S, a Licensed Marriage and Family Therapist Supervisor. The audit reflects her clinical experience with what helps people see their own self-care patterns clearly, without judgment, and with the steady awareness that becomes the foundation for everything that comes next.

What you will receive

•       A 10-page focused audit in printable PDF format

•       A 10-page fillable PDF with 15 interactive form fields for digital completion

•       Four honest statements per dimension across all five pillars

•       A self-care health profile that brings your five scores together

•       A total score out of 100 with four-tier overall interpretation

•       Three reflection prompts to name what your scores reveal

•       A commitment box for one written next step

What this audit examines

•       Physical Wellbeing: how you are tending to your body, including sleep, nourishment, movement, and medical care

•       Emotional Regulation: your capacity to notice and hold difficult emotions without being consumed by them

•       Limits and Energy: the architecture of your life, what you are protecting, and where your energy is going

•       Connection: your relationships with others and with yourself, the people who know you and how you treat yourself

•       Belief and Worth: what you believe about your own value, the dimension that quietly shapes every other

Key features

•       Designed to be completed in approximately ten minutes

•       Focused 10-page assessment with no filler or unnecessary content

•       Twenty rating statements organized into five focused sections

•       Clear score for each pillar out of 20 for easy interpretation

•       Total self-care health score out of 100 with overall guidance

•       Three honest reflection prompts at the close

•       Commitment box for putting your intention in writing

•       Available in both printable and fillable PDF formats

•       Beautiful brand design with the Self Care with Myra heart logo

•       A reliable check-in tool you can return to whenever something shifts

•       Created by a Licensed Marriage and Family Therapist Supervisor

Who this audit is for

•       Anyone with a busy schedule who still wants honest self-awareness

•       People who do regular monthly or quarterly check-ins with themselves

•       Those who have completed the comprehensive audit and want a quick refresher

•       Therapy clients who want a structured check-in tool between sessions

•       Helping professionals who want a quick assessment to share with their clients

•       Anyone curious about the 5 Bs framework who wants a meaningful first step

What you will walk away with

A clear, honest snapshot of where you currently stand across the five dimensions of self-care health. A named area to attend. One written commitment for your next step. Most importantly, the practice of returning to this audit becomes a regular act of self-awareness, the kind that prevents small drifts from becoming large depletions.

A note about this audit

This audit is a wellness tool, not a clinical assessment. It is not a substitute for therapy, counseling, or professional mental health treatment. If you score in the lowest range on any dimension, or if you are experiencing significant distress, please consider reaching out to a licensed mental health professional in