In the bustling tempo of daily life, it’s all too easy to sideline the one essential component of sustained well-being: self-care. Yet, true self-care isn’t about lavish retreats or indulgent splurges—it’s about the subtle yet powerful acts of kindness we offer ourselves each day.
This guide is designed to bridge the gap between understanding self-care’s importance and bringing you simple ways to practice self-care every day. Here, you’ll discover that self-care need not be time-consuming or grandiose; it is about weaving small, nurturing practices into the fabric of your daily life—like taking a moment to breathe deeply, savoring a morning cup of coffee in solitude, or jotting down thoughts in a journal.
Let’s start this path of self-discovery and self-love together, where each day brings a new opportunity to treat yourself with the same kindness and compassion you offer to the world.
What Is Self-Care and Why It Is Important
Self-Care Definition
The World Health Organization (WHO) defines self-care as “the ability of individuals, families, and communities to promote health, prevent disease, manage illness and disability with or without the support of a healthcare provider.” This broad definition encompasses various activities that support physical, mental, and emotional health, emphasizing the importance of personal initiative and self-management in maintaining health and well-being.
Self-care is an essential yet often overlooked aspect of daily life that involves taking deliberate actions to care for our physical, mental, emotional, and spiritual well-being. It’s a conscious effort to nurture ourselves, not as an occasional indulgence but as a regular practice that ensures our resilience against life’s inevitable stressors. This practice is crucial because it equips us to live more fully, engage more meaningfully with others, and perform at our best in all areas of life.
Understanding self-care requires recognizing that it is not just about physical health, such as exercising or eating well, but also about maintaining mental and emotional equilibrium. The intentional, proactive pursuit of wellness harmonizes our inner state with our external environment. This might include practices as varied as meditation, setting boundaries, or engaging in hobbies that bring joy. The essence of self-care lies in choosing activities that look after our health and make us feel good, both in the moment and afterward.
The Importance of Self-Care
The importance of self-care cannot be overstated. The Vagaro survey underscores a growing recognition of the benefits of self-care among Americans, with 69% planning to increase their self-care activities in 2021. A significant 75% of respondents believe that self-care activities help reduce stress. Popular self-care practices include at-home spa rituals, manicures/pedicures, and exercising, both outdoors and in gyms. The research highlights that regular self-care boosts self-confidence (64%), productivity (67%), and overall happiness (71%).
A research paper published in the BMJ argues that self-care is a fundamental component of health systems that contributes significantly to health promotion, disease prevention, and managing ongoing health conditions.
Yet, many of us treat self-care as a luxury, something we might get around to when we have spare time. This perspective can lead to chronic stress, which not only depletes our energy and mood but can also contribute to serious health problems such as heart disease and depression. Therefore, integrating self-care into our daily routines isn’t just beneficial—it’s essential for maintaining balance and fostering our ability to thrive amidst life’s challenges.
Incorporating self-care into daily life means identifying the practices that resonate most with our needs and joys. It requires honest reflection on what truly replenishes and revitalizes us rather than what we think should make us feel good. Whether it’s the quiet contemplation found in a morning walk, the joy of a creative endeavor, or the relaxation of a warm bath, these practices are investments in our deepest well-being, helping us to lead richer, more responsive, and more balanced lives.
Simple Ways to Practice Self-Care Everyday
Practice Self-Compassion
It starts with altering our internal dialogue to warmth and understanding—similar to how we converse with a dear friend. This compassionate self-talk can profoundly influence our emotional health, providing a gentle buffer against the harshness of our criticisms.
When facing challenges or setbacks, it’s beneficial to place a hand over your heart and offer yourself comforting words such as, “This is hard right now, but I’m doing my best.” Such gestures and affirmations can significantly ease personal distress and foster a nurturing internal environment.
Dr. Kristin Neff’s research suggests that practicing self-compassion can lead to significant benefits in mental health, including reduced symptoms of depression, anxiety, and stress and increased feelings of well-being and happiness. Importantly, self-compassion activates physiological responses that enhance emotional well-being. For instance, compassionate self-talk and soothing physical gestures can trigger the release of oxytocin, known as the “love hormone,” which enhances trust, calm, and connectedness.
Moreover, self-compassion isn’t just about changing how we talk to ourselves; it’s about changing how we treat ourselves across all aspects of life. When mistakes happen, we can respond with forgiveness and understanding instead of spiraling into self-critique. Acknowledging your efforts and successes, no matter how small, can reinforce a sense of self-worth and accomplishment.
In moments of difficulty, reminding yourself that everyone experiences tough days can provide perspective and decrease feelings of isolation. Maintaining this compassionate approach enables us to navigate life’s ups and downs more effectively, fostering resilience and a positive self-image. This practice alleviates immediate stress and builds a foundation for long-term emotional well-being.
Clear the Clutter
Incorporating decluttering into your self-care routine can bring a profound sense of relief and order to your life. Clearing out the clutter is not just about creating a tidier space but also about enhancing your mental clarity and emotional well-being.
Establishing a routine can make decluttering less daunting. Consider setting aside time each week to clear out old paperwork, and at the start of each season, donate items you no longer use. This regular practice keeps your space organized and prevents clutter from accumulating. Don’t overlook the importance of organizing your digital spaces. A yearly cleanup of your electronic devices can make your digital environment more manageable and less stressful. Deleting old files and unsubscribing from unused newsletters can refresh your digital workspace and reduce cognitive overload.
Decluttering can significantly reduce stress and improve mental health by providing more physical space in your home, which translates to more breathing room in your life. With fewer distractions and less to clean, you gain more time, energy, and focus for the activities and relationships that matter most to you.
A study published in the Journal of Environmental Psychology reveals that while personal possessions typically enhance the sense of a psychological home by reflecting self-identity, excessive clutter disrupts this benefit. Clutter leads to disorderly living spaces that interfere with daily activities and can diminish subjective well-being. It highlights that too many possessions can lead to a feeling of disconnection from one’s living space, opposing the comfort and security of a home.
As a result, simplifying one’s space can help clear the mind, enhance focus, and contribute to a more serene and productive living environment. Thus, the act of decluttering is deeply intertwined with self-care, providing not only a cleaner physical space but also fostering a healthier psychological state.
Self-Care Routine
Developing a self-care routine is a deeply personal process that requires thoughtfulness and commitment, aiming to balance various aspects of your life. Here’s how you can build a routine that nurtures your body, mind, and soul:
- Identify What Self-Care Means to You: Self-care is not one-size-fits-all. It can range from simple pleasures like enjoying a scented candle to engaging in more structured activities like weekly exercise sessions. Consider what truly makes you feel refreshed and rejuvenated. This might involve physical activities, skincare rituals, or mental health practices like journaling or meditation.
- Set Realistic Goals: Set achievable goals based on your current lifestyle. For instance, if enhancing physical health is a priority, incorporate daily exercises like yoga or quick home workouts. For mental clarity, schedule short meditation sessions each morning or before bed.
- Incorporate Daily Breaks: Regular breaks throughout the day can prevent burnout, especially for those with hectic schedules. These might include short walks, stretching, or mindful moments away from electronic devices to recharge your mental batteries.
- Regular Assessment and Adjustment: Your needs and circumstances will evolve, so it’s important to assess and adjust your routine regularly. What works one month might not work the next. Be open to changing your activities as your life changes.
- Make It Enjoyable: Integrate activities you genuinely enjoy. Self-care shouldn’t feel like a chore. If you love the outdoors, consider regular hikes or bike rides. If you’re a music lover, listen to or play music.
- Build a Support Network: Share your self-care goals with friends or family who can offer encouragement and participate with you in activities. This could be a weekly exercise class, a shared hobby, or a regular check-in about your routines.
- Focus on Balance: Ensure your routine touches on different aspects of self-care as outlined by The Substance Abuse and Mental Health Services Administration (SAMHSA), which includes physical, psychological, emotional, social, professional, environmental, spiritual, and financial care.
Remember, self-care is doing what is best for you and adjusting as needed to meet the changing tides of your life.
Keep a Journal
Journaling provides a safe space to express your thoughts and feelings, crucial for mental clarity and emotional health. It can help you keep track of your emotions, thoughts, and behaviors related to self-care, allowing you to identify areas causing stress or anxiety and develop strategies to address them.
The study by Brett Q. Ford and colleagues from the University of Toronto and the University of California, Berkeley suggests that by acknowledging and not judging their negative mental states, individuals may experience better psychological health. Journaling about one’s acceptance of negative emotions makes coping with daily stresses easier and contributes to overall mental health and resilience.
Benefits of Journaling
- Improves Mental Health: Regularly writing down your thoughts can reduce stress, help manage anxiety, and boost mood. Expressive writing has been shown to help individuals process and manage their emotions more effectively.
- Increases Self-Awareness: Journaling prompts reflection on daily experiences, helping you discover triggers and patterns in your behavior that you might not notice otherwise.
- Supports Emotional Management: By acknowledging and writing down your emotions, you engage in self-therapy, which can lead to better emotional health.
- Enhances Problem-Solving: Writing about challenges can shift your perspective and spark creative solutions.
- Builds Self-Confidence: Reflecting on your accomplishments and struggles through writing strengthens self-acceptance and confidence.
How to Incorporate Journaling into Your Routine
- Set a Regular Time: Dedicate a few minutes each day for journaling. It could be in the morning to set your intentions for the day or at night to reflect on what occurred.
- Create a Comfortable Space: Have a designated spot for journaling where you feel relaxed and at ease, whether it’s a cozy corner of your home or a spot in your garden.
- Use Prompts: If you’re unsure what to write about, use prompts such as “What am I grateful for today?” or “What lessons did I learn?”
- Keep It Simple: Your journal doesn’t have to be elaborate. A simple notebook or a digital app can also serve the purpose.
- Make It a Habit: Consistency is critical. Even if you write just a few lines a day, regular practice is what builds its efficacy as a self-care tool.
Get Enough Sleep
Getting enough sleep is a fundamental aspect of self-care that shouldn’t be overlooked. Sleep isn’t just downtime for your body; it’s a vital process that supports your physical and mental well-being.
Sleep plays a crucial role in maintaining overall health. During sleep, your body undergoes essential processes, such as repairing tissues, consolidating memories, and detoxifying the brain. According to Dr. Alex Lickerman, author of The Ten Worlds: The New Psychology of Happiness, even 30 to 60 minutes less sleep than needed can increase the risk of severe health issues like Alzheimer’s, dementia, and heart disease. Consistently getting 7-9 hours of sleep per night can significantly enhance your immune system, mood, and cognitive functions.
To improve your sleep quality, start by establishing a consistent sleep routine. This involves setting a fixed wake-up time, a wind-down period, and a set bedtime. Such a routine helps regulate your circadian rhythm, the natural process that controls your sleep-wake cycle.
Practicing good sleep hygiene can make a big difference. Use your bed only for sleep and avoid lounging or working in it during the day. If you have a TV in your bedroom, consider moving it to another room to eliminate distractions. Similarly, keeping electronic devices like phones and tablets out of reach can help reduce the temptation to check them before bed, which can interfere with falling asleep.
Consistently getting enough sleep offers numerous health benefits. A well-rested body is better equipped to fight off infections, maintain a healthy weight, and support heart health. Good sleep enhances your mood and cognitive abilities, making you feel more focused, energized, and ready to tackle the day. On the other hand, lack of sleep can lead to mood disorders, including depression and anxiety.
Stay Hydrated
Our bodies are composed of up to 60% water, and we lose this vital fluid continuously through our skin, urine, waste, and even when we breathe. Water intake is crucial for several bodily functions, including regulating internal body temperature, metabolizing food, lubricating joints, flushing bodily waste, and producing adequate saliva. When we don’t drink enough water, we risk dehydration, which can impair kidney function, unbalance electrolytes, and cause various health complications. According to the US National Academies of Science, Engineering, and Medicine, the recommended daily fluid intake is approximately 3.7 liters (about 16 cups) for men and 2.7 liters (about 11 cups) for women. However, this can vary based on individual needs and circumstances.
Dehydration can have a profound impact on cognitive performance. Research by Dr. Ana Adan from the University of Barcelona highlights that even mild dehydration, defined as a 1-2% loss of body water, can impair cognitive abilities such as attention, psychomotor skills, and immediate memory. This imbalance in the body’s homeostatic functions can adversely affect tasks requiring mental focus and agility. Studies indicate that while severe dehydration (more than 5% loss of body water) is rare, mild to moderate dehydration is common and can significantly reduce cognitive performance.
To ensure you stay hydrated:
- Start your day with a big glass of water. This simple act can jumpstart your metabolism and set a positive tone for the rest of the day.
- Incorporate water-rich fruits and vegetables, such as strawberries, watermelon, cucumber, and zucchini, into your diet to boost hydration levels.
- Keep a water bottle with you throughout the day as a reminder to drink regularly.
Consider making a simple electrolyte drink if you’re looking for a quick hydration boost, especially after strenuous activity or in hot weather. Mix water with 1/2 teaspoon of salt and two tablespoons of sugar to restore fluid balance rapidly.
It’s important to remember that hydration needs can vary based on factors like health, activity level, and environment. While the general recommendation is to drink eight glasses of water daily, your specific needs might differ. Listen to your body and consult with a healthcare provider to determine the best hydration strategy for you, especially if you have health conditions that affect your water retention or are on medications that influence hydration.
Eat Right
The food we consume can either nourish our bodies and minds or contribute to health issues such as weight gain and diseases like diabetes. Opting for nutrient-dense foods can prevent short-term memory loss and inflammation, supporting long-term brain health and overall wellness. Some of the best self-care foods include fatty fish, blueberries, nuts, green leafy vegetables, and brassicas like broccoli.
What we eat profoundly affects our mood and mental health. Consuming whole, nutritious foods instead of processed snacks can greatly affect how we feel. Even small changes, like choosing an apple over candy, can contribute to better mental and physical health. Dr. Alex Lickerman emphasizes that willpower alone isn’t enough to maintain long-term healthy eating habits; instead, it’s about controlling your environment. This might mean keeping healthy snacks on hand, avoiding grocery shopping when hungry, and sharing desserts at restaurants rather than keeping sugary treats at home.
Cooking can be a therapeutic activity that boosts mental health by stimulating the brain, fostering creativity, and enhancing emotional well-being. Preparing meals from scratch can improve self-esteem and confidence, provide a sense of purpose, and promote mindfulness. Post-pandemic, many have turned to unhealthy takeout or processed meals. However, viewing cooking as an act of self-care can transform meal preparation into a joyful and beneficial experience. Sharing meals further nourishes mental wellness, creating social bonds and happy memories. A systematic review of cooking interventions in therapeutic and rehabilitative settings has shown that these activities can enhance socialization, self-esteem, quality of life, and mood.
Studies show that dining in the evening, especially in low-light environments, fosters a sense of trust and vulnerability, enhancing the emotional and mental benefits of social eating. Being mindful while eating, without distractions, allows us to fully appreciate our meals and listen to our body’s cues, making the experience more nurturing.
Learn to Say No
Many struggle with setting boundaries, often saying yes to requests and commitments even when they prefer to say no. This can lead to resentment, burnout, and the sense that you’re living your life according to others’ expectations rather than your own needs and desires. Dr. Lickerman notes that the fear of being disliked for saying no can be overwhelming. Still, it’s essential to recognize that setting boundaries can lead to greater respect from others and a more fulfilling life.
“Many voices in your head may push you to say yes when you really want to say no, and the chief among these voices is the one that tells you that you risk being disliked if you say no. You must learn to tolerate the anxiety that saying no likely brings. Once you learn to do this, you’ll discover people don’t dislike you for it. In fact, they’ll likely respect you even more.”
When we fail to set healthy limits, we may be overcommitted and overwhelmed, leading to stress and anger. This often happens because we fear the consequences of saying no, such as disappointing others or being perceived as selfish. However, by learning to tolerate the anxiety that comes with saying no, you can protect your own well-being and ensure that your actions align with your true needs and desires.
Saying no is a radical form of self-care because it helps you prioritize your well-being over external obligations and relationships. It allows you to focus on what truly matters and gives you the space to care for yourself. Whether declining an invitation for a night out when you need a quiet evening at home or setting boundaries with work commitments, saying no can help you manage your energy and time more effectively. Remember, you don’t owe anyone an explanation for your no. It’s a complete sentence that asserts your right to self-care.
Start by saying no to smaller requests and gradually work up to more significant commitments. When you say no, you say yes to yourself and your well-being. This practice reduces stress and burnout and helps you live a life that is true to your values and priorities.
Indulge in Your Hobbies
Hobbies allow us to do what we love, which can bring joy and relaxation, helping us to worry less about the things that don’t make us happy. Increasing your daily dose of pleasurable activities can significantly enhance your quality of life.
Setting aside specific times for your hobbies can help you feel more fulfilled and balanced. For instance, if you enjoy painting, spending a few hours each week in your studio and fully immersing yourself in the creative process provides a break from stress and promotes personal growth and self-discovery. Similarly, if playing the guitar is your passion, make it a daily practice to pick up your instrument, learn new skills, and experience the joy of creating music. Hobbies like these serve as a vehicle for self-expression, highlighting your unique abilities and bringing a sense of accomplishment.
A study published in Nature Medicine in 2023 found that hobbies are linked to better health, improved mood, and increased life satisfaction. Researchers analyzed data from over 93,000 people aged 65 and older across 16 countries. Those who engaged in hobbies reported better overall health, more happiness, fewer symptoms of depression, and higher life satisfaction than those without hobbies. When we neglect our hobbies, we miss out on these benefits and increase our chances of experiencing burnout. A 2019 study by the University of Macedonia found that mental health disorders, such as anxiety and depression, can contribute to burnout. Engaging in hobbies can counteract these effects by providing a necessary mental break and promoting overall well-being.
A good hobby should also allow your mind to rest while remaining active. Activities like drawing, quilting, coding, or playing an instrument are excellent examples of using your mind productively. These hobbies keep your brain engaged, helping you develop problem-solving skills and learn new patterns, which can be relaxing and beneficial.
Finding time for hobbies amidst a busy schedule can be challenging, but it’s essential to prioritize these activities as part of your self-care routine. Even setting aside a few minutes each day or an hour each week can make a significant difference. Research suggests it can take around 66 days to form a new habit, so dedicating a small amount of time consistently can help you incorporate hobbies into your life.
Nature
The natural world offers a sanctuary where we can reconnect with ourselves and find peace amidst the chaos of modern life. According to the American Psychological Association, spending time in nature is associated with enhanced cognitive function and improved mood, mental health, and emotional well-being.
Taking a nature walk or hike allows you to immerse yourself in the calming embrace of the outdoors. Research shows that spending time in nature lowers blood pressure, reduces anxiety, and enhances mental health. The fresh air, natural light, and soothing sounds work harmoniously to rejuvenate your spirit and clear your mind.
Engaging in outdoor activities such as gardening, hiking, or cycling combines physical exercise with the therapeutic effects of nature. Gardening lets you connect with the earth and cultivate life. At the same time, hiking and cycling offer the thrill of exploration and movement, helping to alleviate stress and promote a sense of accomplishment.
Nature bathing, or spending deliberate time outdoors, involves being mindful and present, taking in the natural world’s sights, sounds, and smells. This practice calms your nervous system, elevates your mood, and boosts your energy levels, with benefits that last long after you return indoors.
Incorporating houseplants into your living space brings the calming influence of nature indoors. Caring for plants can be meditative, enhancing your home’s aesthetic and improving air quality. You can choose easy-to-care-for plants that bring you joy, brightening your space and mood.
Be Connected
Building strong connections with those around us is a cornerstone of self-care. Allocating time with loved ones can be a fundamental practice in your daily routine. Engage in activities that foster genuine connections, whether it’s sharing a meal, enjoying a leisurely walk, or having heartfelt conversations. These moments bring joy and contribute significantly to your mental and emotional well-being. Prioritize relationships with family and friends, as social connections are vital in overall self-care. Dedicating time to nurture these bonds helps you create a supportive network that positively impacts your mental health, making quality time with loved ones an essential and fulfilling aspect of your self-care journey.
Connecting with pets is a wonderful way to enhance your self-care routine. According to a 2020 study from the Human Animal Bond Research Institute, 74 percent of pet owners experienced mental health improvements from having a pet. Cuddling with your cat or dog can lift your stress with each pat, benefiting you and your furry friend. If you don’t have a pet, consider volunteering at an animal shelter or pet sitting for a friend. Pets boost your mood and provide companionship, comfort, and an established routine, all of which can help manage depression or melt away a stressful day.
Finally, nurturing a relationship with yourself is essential. Like all relationships, the one you have with yourself takes time to build. Your relationship with yourself needs to be cared for lovingly and patiently. Practicing acceptance, forgiveness, and unconditional self-love creates a safe, warm space where you are supported, guided, and at peace. Regularly tune in to your emotional, spiritual, and physical needs, and honor them daily. This journey helps strengthen your inner instincts and intuition, bringing more comfort and ease into your life.
The Bottom Line
This guide is here to help you bridge the gap between knowing you need self-care and actually making it a part of your daily routine. You’ll see that self-care doesn’t have to be time-consuming or elaborate. It’s about integrating simple, nurturing practices into your everyday life.
As practice self-care every day, embrace these moments as acts of self-respect and love. Make yourself a priority and carve out space for these nurturing habits.