I firmly believe that self-care should be a daily practice.
But I understand that this isn’t always going to be realistic to achieve.
And that is why I encourage you to build a simple self-care routine that doesn’t take hours to complete. But one that can be easily incorporated throughout your day.
In fact, your self-care routine can be as short as 10 minutes, which sounds a lot more manageable, right?
Here’s everything you need to know…
Truth bomb…
I don’t have a long self-care routine
When I started working from home back in 2020, I was extremely lost with what I wanted to do, to the point where I had zero motivation to do anything.
I used to wake up all the time feeling like shit and would often do nothing, passing them off as self-care days. Looking back now, I realise I wasn’t doing myself any favours, because what I thought I was doing for self-care was actually just me mindlessly scrolling through social media or watching Netflix.
These activities didn’t make me feel good and instead, made me feel even worse about myself. The absolute opposite effect that self-care is supposed to have on you.
So, when I finally decided to take back control of my mental well-being, my self-care routine was the first thing that changed.
Instead of spending hours pampering myself or doing inner healing work, I choose to incorporate moments of self-care throughout my day.
This usually looks like reading a fiction book for an hour in the morning, going on a long walk in nature, swimming in the sea, doing yoga, practising gratitude and watching the sunset.
These are the simple things I do daily that bring me joy and help me feel grounded.
They help me to reconnect with myself and give me the space to just be.
Because I’m clear on what rituals nourish me, I can now be a lot more intentional with my self-care routine rather than indulging in a random activity that I won’t benefit from (e.g. manifesting or meditation). And I follow this simple self-care routine throughout the whole week, even on a Sunday.
Debunking self-care myths
Despite popular belief, your self-care routine doesn’t need to be overly long or complicated to be effective.
It can be quick and simple. Because, in all honesty, the act of self-care is simple.
Practising self-care basically means doing an activity that helps you to take better care of your well-being. Whether that is one 10-minute activity or multiple activities that add up to 60 minutes or more.
Don’t get sucked into shiny trends on social media and someone else’s version of self-care.
Because if you start copying TikTok Karen’s self-care routine that consists of wearing a face mask, drinking a green matcha latte, going to the gym for an hour and then meditating, you might end up feeling overwhelmed and neglecting self-care.
The truth is, self-care should never feel like a chore; otherwise, what’s the point?
Self-care should be a simple practice that you turn to in that moment to give you what you need.
Likewise, self-care doesn’t need to be ridiculously expensive.
Gone are the days when we had to rely on Goop’s “feel-good nostrums” and use “head-scratching products including vaginal jade eggs, psychic vampire repellent, gluten-free shampoo and crystal-infused water bottles” all in the name of health and wellness. (Rina Raphael)
Wellness is something you can practice daily from the comfort of your own home and without spending a fortune.
So the first step when building a simple self-care routine is to build it to work for you.
Don’t just do whatever seems most popular on TikTok or Instagram and wonder why it’s not working. Focus on your needs first and choose an activity that directly addresses those needs rather than indulging in a random activity you won’t benefit from.
And stick to rituals that you actually enjoy or make you feel deeply good.
Perks of a self-care routine
Just like with any routine, a self-care routine brings structure and balance to your day.
By having a routine in place for your self-care, you know exactly when to practice self-care and what you need to do that day in terms of nourishment.
Other perks of building a self-care routine include:
- Improves physical, mental and emotional health
- Boosts productivity, creativity and resilience
- Reduces the risk of burnout and exhaustion
- Nurtures better relationships with others
- Teaches you to appreciate your own company
- Encourages personal growth and self-awareness
- Increases overall happiness and life satisfaction
Personally, my self-care routine makes me excited to spend time by myself.
It energises me and allows me to feel less anxious and more grounded, meaning I can be more present with myself and with others. Disclaimer – it also makes me easier to be around as I don’t get as irritated quickly.
Incorporating self-care throughout my day has also helped me to feel more balanced and fulfilled. I can seamlessly prioritise daily well-being without sacrificing my productivity, reducing feelings of guilt and laziness in the process.
With the right self-care practice and commitment, there’s no doubt that you can also experience these benefits or even enjoy new ones.
5 steps to building a quick and simple self-care routine
Self-care IRL seems to be very different to the self-care we see online. And this is why it is so important to establish a routine that works for you, rather than just copying others.
So let’s dive deeper into how you can ensure you are building a self-care routine on your terms.
I encourage you to bookmark this page so you can refer back to it whenever you need to.
1 | Set your intention
When building anything new (like a self-care routine), it’s essential to first set an intention.
Do a deep dive and ask yourself;
- Why do I want to practice self-care?
- What is the reason behind my self-care routine?
- What am I hoping to gain from self-care?
Is it to spend more time alone, learn to be more present or allow yourself to decompress after a stressful and busy week?
Once you establish your intention or goal behind self-care, you will find it much easier to build (and even stick to) your routine, as you’re laying the foundations and building it for the right reasons.
2 | Write a self-care master list
One of the most effective things I did when it came to building my self-care routine was to get clear on what I actually enjoy doing.
As I mentioned earlier, self-care is unique to you. Don’t just copy what everyone else is doing and wonder why it isn’t working. Get clear on what makes you feel good.
To do this, I suggest writing a self-care master list.
So grab your notebook and pen, and brain-dump all the activities you can think of that light you up inside. Focus on writing down at least 10-15 activities.
Keep them simple and realistic, so whereby you know you can easily fit them into your day.
For example, doing something as simple as taking a few deep breaths when you feel overwhelmed, or putting on your favourite song and dancing around your bedroom for a few minutes, can make a huge difference to how you feel.
This might also look like:
- Setting time aside to read
- Going on long walks in nature
- Getting plenty of fresh air
- Building a nourishing morning and evening routine
- Taking a proper lunch break
- Going screen-free at mealtimes
- Staying hydrated
Once you’ve written your list, keep it somewhere visible or accessible so you can refer back to it whenever you need to. You can even think about turning it into a creative collage!
3 | Focus on your needs first
Self-care isn’t always about hot baths and pampering.
It’s about human needs.
By focusing on your needs first, you can intentionally choose an activity that directly addresses those needs rather than indulging in a random activity you won’t benefit from. For example, don’t force yourself to meditate if you’d rather go on a coffee date with a friend.
So when writing your feel-good activities list, you must pay close attention to your needs.
Use these journal prompts to help you with this:
- What are my 3 biggest stressors?
- What triggers my overwhelm?
- How do I want to feel by the end of the day?
- What do I usually need at the end of the day?
- What helps me decompress after a busy day?
- What else makes me feel good?
Once you let go of what everyone else is doing and start embracing your own needs, self-care will turn into an intentional well-being practice rather than a waste of your time.
4 | Schedule 1-3 rituals each day
Yes, taking care of yourself is essential, but it doesn’t have to be complicated or time-consuming to be effective. Taking care of yourself can be as simple as taking a short break in between tasks to regroup, moving your desk closer to the window or taking up a new hobby.
So don’t try to overcomplicate your self-care routine by giving yourself 101 things to do in one day, as you’ll end up getting overwhelmed (and giving up on self-care altogether).
Instead, keep it simple and focus on incorporating just 1-3 feel-good rituals from your master list into your day.
To figure out which rituals to choose, you might want to pay close attention to how you are currently feeling. How is your day looking? What do you think you will need most? Get comfortable with asking yourself, “What do I need right now?”
You can also choose 2 back-up activities in case your needs change or you have time for extra self-care. (Can you see why keeping your self-care master list visible is so beneficial?)
And don’t forget to schedule your activities!
Treat self-care as you would any other work commitment. Open your calendar and pinpoint a time in your day when you can engage in these activities. Short on time? Commit to just 10 minutes. Self-care doesn’t need to be an all-day event to be effective. As long as it allows you to reconnect with yourself, then that is all that matters.
So let’s lay the overly-long self-care routines to bed, and embrace a simpler and more realistic way of taking care of ourselves.
N.B. I’ve suggested 1-3 activities as this frequency offers an ideal balance between building the habit of self-care while also maintaining flexibility in case things don’t go to plan. Feel free to adjust this number depending on you and your lifestyle. (FYI, Zero is out of bounds.)
5 | Establish self-care reminders
Just because you’ve written down what self-care activities you’re going to do and when, doesn’t mean you’re actually going to do them. Writing them down is only half of the battle. You need to commit from the inside and hold yourself accountable.
So, how can you do this?
Establish self-care reminders that prompt you to take well-deserved me-time.
For example, set an alarm at the time you’re most available during the day, and when it goes off, say to yourself, “Ok, it’s time for a self-care break!”
You’re more likely to do something if you have a trigger to prompt you, so don’t underestimate the power of reminders. This strategy can also help you establish a consistent routine and turn self-care into a habit.
Hot tip: If your alarm goes off and you really can’t get away for a self-care break, then at least spend a few minutes checking in with yourself to see how you are feeling. Reflect on what currently feels good and what feels off. And think about the small steps you can take to make the rest of your day 1% better.
Save this bite-sized version on Pinterest!
Quick and simple 10-minute ideas to add to your self-care routine
Whether you’re just starting out with self-care or you’re in need of switching things up, get inspired with these simple self-care ideas that you can incorporate into your day:
- Read a chapter from a fiction book (choose a genre you actually enjoy)
- Listen to “All Too Well” (the 10 minute version)
- Hug a loved one or pet
- Stretch or do light yoga
- Sort through your pictures and reminisce
- Go on a long walk at sunset
- Dance around your bedroom
- Watch an empowering TED Talk
- Write a bucket list
- Cook a new healthy recipe
- Listen to the How To Fail Podcast with Elizabeth Day
- Make a fresh juice
- Go screen-free at mealtimes and in the evening
- Create a seasonal acoustic playlist
- Call a friend or loved one
- Read one of my blog posts
Save these ideas on Pinterest
Final thoughts
I hope by now, you know how important self-care is to your overall well-being.
But finding the time to truly focus on taking care of yourself can be difficult, especially if you have a busy schedule. And even when you do have a few spare minutes, it might feel like you need to make up for lost time by cramming in as much self-care as possible.
But if you want self-care to be truly effective, then I suggest incorporating small doses throughout the day instead of trying to stick to a rigid schedule that takes ages to complete.
Follow these steps and build a self-care routine that serves you:
- Set your intention
- Write a feel-good activities list
- Focus on your needs
- Schedule 1-3 rituals a day
- Establish self-care reminders
I encourage you to bookmark this page so you can refer back to it whenever you need to.
You’ve got this.
Thalia xx
