I go through an exercise in many of my classes where I have attendees isolate their daily, weekly, and monthly self-care requirements.
Here's a simple form for you to devise your own checklist, or to use with your classes, clients, kids, spouse...
The key is to keep it basic. For example, I need at least 20 minutes of exercise at least three times a week. I'd love more than that and I often get it, but on busier weeks it's hard. I know this is the minimum I need to feel happy and healthy, so I prioritize at least this amount.