Self Care is not an “indulgence”. No, it is a “Necessity”.
Smart habits like sleep, exercise, and spending time with loved ones can make a big difference in our mental and physical health. These will help you practice self-care habits every day. Here’s what to know:
Practice Mindfulness
Take a few moments daily to meditate, practice deep breathing, or simply unplug from technology. Being present in the moment can help reduce stress and improve mental clarity. Sometimes when I can’t do that, I listen to either a soundbath video or a raining video. It helps me turn off all the noise in my head. If you like me, you could try this as well.
Life can feel overwhelming, but even a few minutes of mindfulness each day can make a world of difference. Whether you meditate, practice deep breathing, or simply pause to enjoy a quiet moment, mindfulness helps ground you in the present. Try starting your day with a 5-minute breathing exercise or ending your evening with gratitude journaling. These small practices can lower stress, boost mental clarity, and help you feel more centered and calm.
Set Boundaries
Learn to say “NO” when needed and prioritize your time and energy. Protecting your Mental Space is essential for overall well-being and will help to maintain healthy relationships.
Your time and energy are precious, so it’s important to set boundaries to protect them. Saying “no” doesn’t mean you’re letting anyone down—it means you’re taking care of yourself. Create space for the things that matter most to you by being intentional about your commitments. Whether it’s limiting work emails after hours or carving out “me time” each week, healthy boundaries lead to a happier, more fulfilling life.
Get Enough Sleep
Getting enough shut-eye each night is key to better health. This is another really hard one for me, I can’t seem to shut down the day and put it away in a drawer till tomorrow. After practicing these few self care tips I have a much better mental picture when I awake in the morning refreshed and ready to “seize the day”. A good night’s rest can better your mental health, and help you manage chronic conditions like diabetes and other sicknesses (like the flu). Experts recommend getting 7 to 9 hours of sleep each night.* But falling — and staying — asleep can be hard. Here are some tips:
- Turn off your phone and other devices at least an hour before going to bed.
- Try to get to bed at the same time every night. And set an alarm for the same time every morning.
- Avoid big meals and drinking caffeine before bed. This will make it harder to fall asleep.
- Make a bedtime routine you love. Try reading a few pages of your favorite book, listening to calming music or taking a warm bath.
Eat A Balanced Diet
This means you’re eating all the important food groups throughout the day. These food groups have vitamins and minerals your body needs to stay healthy. Make sure you’re eating these foods* every day:
- Fruits (like apples and bananas). Aim for 2 cups of fruit a day.
- Vegetables (like broccoli and carrots). Try to eat about 3 cups of vegetables a day.
- Whole grains (like brown rice and oatmeal). Aim for 2 cups of cooked whole grains daily, or more.
- Proteins (like lean meats, beans and eggs). Try to eat at least one cup (roughly 5½ ounces ) of protein a day.
Move Your Body
Regular physical activity — including workouts, stretching and movement that helps you build balance and flexibility — can help you feel your best inside and out. Daily exercise can help you:
- Maintain a healthier weight
- Lower blood pressure
- Lower risk of heart disease
- Relive stress
- Boost mood
- Improve cognition (thinking skills)
It is recommended that getting at least 150 minutes (that’s 2.5 hours) of moderate-intensity exercise per week. If you are an older adults (like me) combining aerobic and muscle-strengthening exercises with balance training. (Aerobic exercises increase heart rate and oxygen levels.) We have a full week of exercise classes as well as a full Gym with equipment. So there is really “no excuse” for not being Healthy. I have to admit to you, I do have occasional “set-back” and I don’t go to classes .
Some good options are brisk walking, dancing, yoga and strength-building classes and even raking the leaves and stretching.
Conclusion
Taking care of yourself doesn’t have to be complicated—it’s about building simple habits that nourish your body, mind, and soul. Remember, self-care is not selfish; it’s essential for living a happy, balanced life. Start small, focus on one habit at a time, and celebrate your progress along the way. You’ve got this!
If you’re ready to dive deeper into self-care, check out my free [Self-Care Checklist] to help you stay on track and make self-care a natural part of your daily routine. Let’s create a life that feels as good as it looks—one step at a time! 💕
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