Sometimes it can feel impossible to make healthy changes in our lives because the changes seem too drastic, too big, or too complicated. But, the reality is, self-care and healthy living are important for life-long well being. So, instead of committing to a massive shift, here are some simple tips for daily self-care:
Get better sleep. It’s the key to feeling rested of course, but it also helps with improving memory, digestion, and irritability. Aim for 6-8 hours at night and try to avoid naps if possible! (Daytime naps can really disrupt your sleep at night).
Improve your time management (even if it’s just for today). Block out a chunk of time for something you’ve been meaning to cross off of your to do list and do it. You will feel so productive and relieved to have completed a task. But, the key is managing your time. Set reminders, block out your schedule, and turn off distractions!
Get moving. A regular walk around your neighborhood or a park is such a simple and inexpensive way to make a huge impact on your well-being over time. Aim for 20-30 minutes 3 days a week to start, and try to bump that to 30-45 minutes 4-5 days a week once you are comfortable.
Limit alcohol. As much as it’s tempting to rest at the end of the day with a glass of wine, this will likely make your sleep worse and negatively impact your mental health (alcohol is a depressant and can really impact anxiety and depressive symptoms). Watch your intake and be honest with yourself about why you are drinking and how much.
Make sure you are eating foods that you enjoy, but that also nourish you. If you have a sweet tooth, it makes sense that you’ll want to grab a little dessert. But, make sure to balance that with eating healthy throughout the day. Remember to eat in moderation vs. completing abstaining if you can manage to do that. Sometimes when you deny yourself something, you can rebound by eating more later.
Make time for the people and pets in your life who bring you joy and who support you. Take 10 minutes out of your day to play catch with your dog or pet your cat. Take 15 minutes to call that friend you’ve been meaning to call. Commit to just a few minutes a day of getting recharged by those who care about you.
Make sure to find something to laugh about for a few minutes a day. Maybe it’s watching 30 minutes of your favorite comedian’s new special, or reading a funny story. Maybe it’s laughing with a friend about something you did together. Find humor in the little things today.
Set a small boundary. Whether it’s saying “No” to staying 20 minutes late after work, or letting a friend know you don’t have the bandwidth to chat about a relationship problem they are having, make sure to set small boundaries more often. This will help you set better boundaries overall with people in your life and help you work towards setting those larger boundaries you know will be important. One way to accomplish setting boundaries is by saying “No” more often. Remind yourself that you do not have to agree to things just because people ask. Make sure you have the time AND energy to do something you are being asked to do. If you don’t feel it, say “No.”
Journal. Whether it is pages and pages of material, or just jotting down a quick thought here and there, try your hand at writing. It can be a good way to de-stress and you’d be amazed at what comes out when you let your thoughts flow onto paper (or maybe a word document!).
Watch what you are consuming. Take stock of the shows you’re watching, the music you’re listening to, and the friends you are following on social media. What information, themes, and moods are you taking in. For example, sometimes we don’t realize we might be leaning towards music and shows that are sad because our mood is down. Maybe we’re reading about political strife and we need to mix it up with something light hearted every now and then. Pay attention to what information and material is surrounding you.
These are just a few ideas. Come up with things you think would be helpful for you and try to do at least one thing differently today!
Note: As always, check with a physician before making any changes to diet, alcohol use, or sleep if you have any health related concerns that might be impacted by any new changes.