Self-Care Practices to Add to Your Routine
Taking care of yourself is an essential part of being a grown-up, even if self-care hasn’t always been a priority in our culture. Now, though, more and more of us are realizing that it’s just as important to tend to our mental and emotional health as it is to look after our physical health. Here’s an in-depth look at 15 self-care practices to add to your routine, backed by expert insights and personal experiences.
1. Try Meditation
The Power of Mindfulness
“Mindfulness meditation has been shown to decrease symptoms of anxiety, depression, and stress,” says Dr. John Kabat-Zinn, a pioneer of modern mindfulness practices. Consider downloading a meditation app like Headspace or Calm, or simply spend a few minutes each day focusing on your breath and working to clear your mind.
Personal Experience: “Meditation changed my life. I started with just five minutes a day and gradually increased it. Now, I can’t imagine a day without it,” shares Sarah, a busy mom of three.
2. Go on Daily Walks
Embrace the Outdoors
Exercise can provide a mood boost, and there’s nothing like a bit of fresh air when you’re feeling a little blah. It doesn’t have to be a hike; even a 15-minute walk on your lunch break can serve as a mood boost. “Walking is a simple, low-impact exercise that can significantly improve mental health,” notes Dr. Samantha Smith, a clinical psychologist.
Personal Experience: “Walking every day helped me overcome a particularly stressful period at work. It’s my go-to for clearing my head,” says Mark, an IT professional.
3. Work on Your Sleep Hygiene
The Importance of Rest
Sleeping well is essential for good health, and many Americans just don’t get enough sleep. Try to work on your sleep hygiene by setting a consistent bedtime, or plan to put your phone away for a few hours before it’s time to go to bed. “Good sleep hygiene can help you fall asleep faster and enjoy a more restful night,” advises Dr. Matthew Walker, a sleep expert.
Personal Experience: “I used to struggle with insomnia until I started practicing good sleep hygiene. It’s made a world of difference,” reveals Emily, a teacher.
4. Set Aside Time for Something You Enjoy Each Day
Prioritize Joy
Even if it’s just 10 minutes to work on a crossword puzzle, setting aside a little time each day to do something you love can seriously boost your mood. Pencil your “me time” in on the calendar, and stick to it. “Engaging in activities you enjoy can reduce stress and improve overall well-being,” says Dr. Sonja Lyubomirsky, a positive psychology expert.
Personal Experience: “I started painting for 15 minutes each evening. It’s my favorite part of the day,” says Carlos, a software developer.
5. Read More
Escape with Books
Most of us spend too much time idly browsing social media, and that can impact mental health. Swap the screen for a good book for a less stressful way to pass the time. “Reading can improve brain function and reduce stress,” notes Dr. David Lewis, a neuropsychologist.
Personal Experience: “Reading before bed has become my nightly ritual. It’s so calming,” shares Rachel, a nurse.
6. Minimize Screen Time
Digital Detox
Whether it’s for work or pleasure, most of us are glued to a screen all day long. Making a conscious effort to step away from the computer or phone for a few hours each day can seriously boost your well-being. “Reducing screen time can help reduce eye strain and improve sleep quality,” advises Dr. Andrew Huberman, a neuroscientist.
Personal Experience: “Cutting down my screen time made me feel more present and less anxious,” says Alex, a marketing executive.
7. Take Up a Hobby
Discover New Interests
After two years of being stuck indoors, it’s no wonder many folks are bored. Use your free time to pursue an interest you’ve always wanted to try, like taking a ceramics class or learning a new sport. “Engaging in hobbies can provide a sense of accomplishment and joy,” says Dr. Teresa Amabile, a psychologist and creativity researcher.
Personal Experience: “Learning to play the guitar gave me a new sense of purpose during the pandemic,” shares Mike, a graphic designer.
8. Stretch in the Mornings
Start Your Day Right
Tense muscles make it harder to relax in every sense of the word. When you wake up in the morning, spend 10 minutes doing simple stretches that will get the blood flowing and help reduce stiffness. “Stretching can improve flexibility and reduce muscle tension,” notes Dr. Kelly Starrett, a physical therapist.
Personal Experience: “Morning stretches have made my day-to-day activities more comfortable,” says Lisa, a yoga instructor.
9. Get Outside in Nature
Nature’s Healing Power
Getting outside for some sun, trees, and grass is almost guaranteed to boost your mental health. Even if it’s just sitting outside with your laptop while working, time spent in nature is a strong part of any self-care routine. “Nature exposure can reduce stress and enhance mood,” advises Dr. Qing Li, a forest medicine expert.
Personal Experience: “I feel rejuvenated after spending time in my garden,” shares Nancy, a retired schoolteacher.
10. Treat Yourself to an Occasional Massage
Relieve Tension
Our bodies do a lot every single day, resulting in sore, stiff muscles. Treat yourself to a deep-tissue massage every once in a while for a potent dose of tension relief. “Massage therapy can reduce muscle tension and promote relaxation,” notes Dr. Tiffany Field, a leading researcher in touch therapy.
Personal Experience: “Monthly massages have significantly reduced my chronic back pain,” says Tom, a construction worker.
11. Find a Fun Way to Stay Hydrated
Hydration Matters
Drinking enough water to stay fully hydrated can be tough, but it’s a necessary part of life. Splurge on the perfect water bottle or cup that will make you actually want to drink water. “Proper hydration is crucial for physical and mental health,” advises Dr. John Batson, a sports medicine physician.
Personal Experience: “Using a colorful, fun water bottle has made it easier to remember to drink water,” says Maria, a student.
12. Fill Your Space with Things That Make You Happy
Create a Happy Environment
If you’re tired of looking at boring walls in your home or office, change them! Brighten your walls with cheery art prints or consider textured pieces like macrame wall hangings and tapestries. “Your environment can significantly impact your mood and productivity,” notes Dr. Craig Knight, an environmental psychologist.
Personal Experience: “Decorating my workspace with plants and art has made it a joy to spend time in,” shares Jenna, an artist.
13. Practice Gratitude
Cultivate Positivity
Keeping a gratitude journal where you write down things you’re thankful for each day can shift your focus to the positive aspects of life. “Practicing gratitude can enhance well-being and improve mental health,” says Dr. Robert Emmons, a leading gratitude researcher.
Personal Experience: “Writing in my gratitude journal has helped me see the good in every day,” says James, a business owner.
14. Cook Nutritious Meals
Nourish Your Body
Cooking your meals allows you to control what you eat, ensuring a balanced diet. “Preparing nutritious meals at home can improve overall health and foster a sense of accomplishment,” notes Dr. Michael Pollan, a food and nutrition expert.
Personal Experience: “Cooking healthy meals has not only improved my diet but also my mood,” shares Laura, a fitness trainer.
15. Connect with Loved Ones
Strengthen Relationships
Spending time with family and friends can provide emotional support and joy. “Strong social connections are linked to better mental and physical health,” advises Dr. Julianne Holt-Lunstad, a social psychologist.
Personal Experience: “Weekly calls with my best friend keep me grounded and happy,” says Peter, an engineer.