Mindful

Self-Care Scale
Please Cite as: Cook-Cottone, C. P., & Guyker, W. M. (2018). The development and validation of the Mindful Self-Care Scale (MSCS): An
assessment of practices that support positive embodiment. Mindfulness, 9(1), 161-175.

The Mindful Self-Care Scale (MSCS, 2018) is a 33-item scale that measures the self-reported
frequency of behaviors that measure self-care behavior. Note, there are an additional three
general questions for a total of 36 items.

Self-care is defined as the daily process of being aware of and attending to one’s basic
physiological and emotional needs including the shaping of one’s daily routine, relationships,
and environment as needed to promote self-care. Mindful self-care addresses self-care and
adds the component of mindful awareness.

Mindful self-care is seen as the foundational work required for physical and emotional well-
being. Self-care is associated with positive physical health, emotional well-being, and mental
health. Steady and intentional practice of mindful self-care is seen as protective by preventing
the onset of mental health symptoms, job/school burnout, and improving work and school
productivity.

This scale is intended to help individuals identify areas of strength and weakness in mindful
self-care behavior as well as assess interventions that serve to improve self-care. The scale
addresses 6 domains of self-care: mindful relaxation, physical care, self-compassion and
purpose, supportive relationships, supportive structure, and mindful awareness. There are
also three general items assessing the individual’s general or more global practices of self-care:
engaging in a variety of self-care activities, planning self-care, and exploring new ways of
bringing self-care into the individual’s life.

Contact information: Catherine Cook-Cottone, Ph.D. at cpcook@[Link]

Circle the number that reflects the frequency of your behavior (how much or how often)
within past week (7 days):

Never Rarely Sometimes Often Regularly

(0 days) (1 day) (2 to 3 days) (4 to 5 days) (6 to 7 days)
1 2 3 4 5

Reverse-Scored:
Never Rarely Sometimes Often Regularly
(0 days) (1 day) (2 to 3 days) (4 to 5 days) (6 to 7 days)
5 4 3 2 1



The questions on the scale follow.

1
 Mindful Self-Care Scale

Mindful Relaxation (6 items)

I did something intellectual (using my mind) to help me relax (e.g., read a 1 2 3 4 5

book, wrote)

I did something interpersonal to relax (e.g., connected with friends) 1 2 3 4 5

I did something creative to relax (e.g., drew, played instrument, wrote 1 2 3 4 5
creatively, sang, organized)

I listened to relax (e.g., to music, a podcast, radio show, rainforest sounds) 1 2 3 4 5

I sought out images to relax (e.g., art, film, window shopping, nature) 1 2 3 4 5

I sought out smells to relax (lotions, nature, candles/incense, smells of 1 2 3 4 5
baking)

Total __________

Average for Subscale = Total/# of items __________

Physical Care (8 items)

I drank at least 6 to 8 cups of water 1 2 3 4 5

I ate a variety of nutritious foods (e.g., vegetables, protein, fruits, and grains) 1 2 3 4 5

I planned my meals and snacks 1 2 3 4 5

I exercised at least 30 to 60 minutes 1 2 3 4 5

I took part in sports, dance or other scheduled physical activities (e.g., sports 1 2 3 4 5
teams, dance classes)

I did sedentary activities instead of exercising (e.g., watched tv, worked on 5 4 3 2 1
the computer) *reverse scored*

I planned/scheduled my exercise for the day 1 2 3 4 5

I practiced yoga or another mind/body practice (e.g., Tae Kwon Do, Tai Chi) 1 2 3 4 5

Total __________

Average for Subscale = Total/# of items __________

2
 Mindful Self-Care Scale

Self-Compassion and Purpose (6 items)

I kindly acknowledged my own challenges and difficulties 1 2 3 4 5

I engaged in supportive and comforting self-talk (e.g., “My effort is valuable 1 2 3 4 5
and meaningful”)

I reminded myself that failure and challenge are part of the human experience 1 2 3 4 5

I gave myself permission to feel my feelings (e.g., allowed myself to cry) 1 2 3 4 5

I experienced meaning and/or a larger purpose in my work/school life (e.g., 1 2 3 4 5
for a cause)

I experienced meaning and/or a larger purpose in my private/personal life 1 2 3 4 5
(e.g., for a cause)

Total __________

Average for Subscale = Total/# of items __________

Supportive Relationships (5 items)

I spent time with people who are good to me (e.g., support, encourage, and 1 2 3 4 5
believe in me)

I scheduled/planned time to be with people who are special to me 1 2 3 4 5

I felt supported by people in my life 1 2 3 4 5

I felt confident that people in my life would respect my choice if I said “no” 1 2 3 4 5

I felt that I had someone who would listen to me if I became upset (e.g., friend, 1 2 3 4 5
counselor, group)

Total __________

Average for Subscale = Total/# of items __________

Supportive Structure (4 items)

I maintained a manageable schedule 1 2 3 4 5

I kept my work/schoolwork area organized to support my work/school tasks 1 2 3 4 5

3
 Mindful Self-Care Scale

I maintained balance between the demands of others and what is important 1 2 3 4 5

to me

I maintained a comforting and pleasing living environment 1 2 3 4 5

Total __________

Average for Subscale = Total/# of items __________

Mindful Awareness (4 items)

I had a calm awareness of my thoughts 1 2 3 4 5

I had a calm awareness of my feelings 1 2 3 4 5

I had a calm awareness of my body 1 2 3 4 5

I carefully selected which of my thoughts and feelings I used to guide my 1 2 3 4 5
actions

Total __________

Average for Subscale = Total/# of items __________

General (3 items – not to be averaged)

I engaged in a variety of self-care activities 1 2 3 4 5

I planned my self-care 1 2 3 4 5

I explored new ways to bring self-care into my life 1 2 3 4 5

4
 Mindful Self-Care Scale

Total Score Summary

Be sure you have correctly scored your reversed-scored item

Averaged Subscale
Score
__________ Mindful Relaxation

__________ Physical Care

__________ Self-Compassion and Purpose

__________ Supportive Relationships

__________ Supportive Structure

__________ Mindful Awareness

General – 3 separate scores:

__________ Variety

__________ Planning

__________ Exploring


Shade in your average score for each subscale below:

5

Scale Mindful Physical Self-Compassion Supportive Supportive Mindful

Relaxation Care & Purpose Relationships Structure Awareness


For a long version of the scale and a detailed description of the source scale see:

Cook-Cottone, C. P. (2015). Mindfulness and yoga for embodied self-regulation: A primer
for mental health professionals. New York, NY: Springer Publishing.