As of 13 August 2026, AI can create a self-care plan.

What to actually do

1. Use a tool built for this

   The route this page recommends

2. Do it yourself

   Second choice

   A chat interface, no skill needed, and roughly 30 minutes until you can act on the result.

   How to actually do it

   1. Open the NHS mental wellbeing pages and note any advice or warnings that relate to the issue you want to work on.
   2. Write down your routine, available time, preferred activities, practical limits and the change you want first, without including information you do not want to share.
   3. Paste the details into the prompt and ask the chatbot to produce the seven-day plan with a fallback version for difficult days.
   4. Remove any suggestion that assumes a health condition, requires equipment or conflicts with your limits, then ask the chatbot to replace it with a simpler general wellbeing action.
   5. Compare the plan's general advice and warning signs with the NHS information you opened, and delete any claim that cannot be supported or that presents the chatbot as a clinician.
   6. Try the plan for a short period, record which actions you completed and how they affected you, then adjust one action at a time or contact NHS 111 if symptoms are urgent or worrying.

   Prompt

   Create a simple, realistic self-care plan for me using the information below. This is for general mental wellbeing, not diagnosis or treatment. Do not label my symptoms or identify a health condition, do not recommend medication, and do not present yourself as a clinician. If anything I describe sounds urgent or worrying, tell me clearly to contact NHS 111 rather than relying on this plan.
   
   My main reason for wanting a plan: [reason]
   What has been difficult recently: [brief description]
   My usual weekday routine: [routine]
   My usual weekend routine: [routine]
   Time I can realistically spend each day: [time]
   Activities I enjoy or find calming: [activities]
   Activities I dislike or cannot do: [activities]
   Sleep, food, movement and social contact that I want to improve: [details]
   Practical limits, accessibility needs or health considerations: [details]
   
   Give me a plan for the next seven days with no more than three small actions per day. Include a morning, daytime or evening option where useful, and make each action specific enough to start without extra research. Offer a smaller fallback version for difficult days. Explain briefly why each action may help, mark anything that is optional, and include a simple way to record what I tried and how it felt. End with signs that the plan is not enough and the appropriate next step. Do not invent facts about me.

   Open it prefilled in ChatGPT or Claude, or copy it into Gemini, which takes no prefill link.

3. Hand it to a person

   The distant third

   A person who owns the outcome does this end to end, worth it when the failure is dear.