Let's talk about self-care. You know that magical concept where you actually take time for yourself and pretend your life isn’t one giant to-do list. Yeah, I know it seems impossible unless scrolling TikTok for hours at a time is self-care #winning. Finding time for self-care is often the last task on our to-do list, but what if we could find a way to prioritize you that feels good? Here are some ways to squeeze self-care into your busy life without turning it into another chore.
1. Pencil It In Like a Meeting with Your Bestie
We don’t want to miss lounging on the couch with your bestie watching reality tv! Scheduling self-care like you would a work meeting can help you actually make it happen. We’re talking pen on paper (or fingers on phone) commitment. I know sometimes a calendar doesn’t work for me and I will use a sticky note and tape it to my computer. Monday at 230pm: self-care, do not miss. I also try to be specific and add what I may want to do for that self-care.
Calendar Magic: Block out time on your calendar for self-care. Treat it like an important meeting you cannot miss with yourself—because it is. Intentionality is a big part of being able to make this work. If we just say we are going to do self-care, often something gets lost in translation.
Tell Your People: Let friends, family, and co-workers know you’re off the grid during this time. You do not need to give a reason to be off the grid, but sometimes telling people you have a self-care appointment with yourself can increase accountability. Added bonus we are modeling self-care for others, and we KNOW when people feel better they navigate life a lot easier.
Stick to It: Sure, life happens, and schedules change, but try to keep this appointment as solid as possible. If you are unable to meet at the scheduled time, schedule another block of time before moving on to another task. No swiping and ignoring this appointment!
2. Start with Baby Steps
If jumping into a two-hour spa day feels overwhelming (and expensive), start small. Even tiny doses of self-care can really shift our mindsets (and our nervous system!)
Micro-Moments: Spend five minutes staring at a wall or listening to your favorite song. Think of it as hitting the reset button on your brain. Even just sitting without being on our technology and making space to just be, can have enormous impacts on our mental well-being. Don’t like any of these? Let’s chat some more and I am sure we can figure out how to microdose on your own version of self-care.
Sneaky Breaks: Insert mini breaks into your day—like stretching at your desk, grabbing a snack, or taking a quick walk. These little pauses are like secret self-care ninjas, they don’t seem like much but often later in the day we feel more refreshed than usual. We might even be able to manage cooking dinner and cleaning up without a major meltdown. Guilty!
Level Up Slowly: As you get comfy with short self-care bursts, gradually increase the time. Who knows, soon you may feel like a 2-hour spa day is attainable. Even if the moments remain small, that’s ok. Just knowing you are taking intentional steps and space for yourself is enough.
3. Turn Routines into “Me Time”
Why add more to your plate when you can turn your existing routines into self-care goldmines?
Morning Magic: Turn your morning routine into a Zen experience. Brew your coffee slowly, enjoy the quiet, or meditate for a few minutes before diving into the chaos. I know parents are thinking, with kids? I know, sounds impossible but we could also have them join with us taking a couple deep breaths as that glorious coffee brews.
Commute Creativity: If you drive, take a detour for a scenic view or jam out to your guilty pleasure playlist. Walking or biking? Congrats, you’re already winning the day.
Nighttime Chill: Wind down with a calming bedtime routine. Swap mindless scrolling for reading a book, soaking in a bubble bath, or watching cat videos. No judgment here. Intentionality is key, and as fun as mindless scrolling can be, it often doesn’t rejuvenate us as much as we would like.
Self-care isn’t a luxury; it’s a necessity. Self-care is productive, we often cannot be productive in other ways without taking time to recharge. Prioritize yourself when you can, you’ll have more energy and patience to tackle whatever life throws your way. So go ahead, treat yourself like the awesome human you are and sprinkle a little self-care into your day.
Got questions or need more self-care tips? At Interna Mental Health we would be thrilled to help you come up with more ways to find time for yourself. If you want more information, click the link below to come see us. Any and all vibes welcome, we are looking forward to meeting you.
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About the Author-
Bee Thomas, MSW, LICSW is a therapist and a Board Approved Supervisor for pre-licensed individuals. Bee specializes in Trauma, the LGBTQIA+ community and exploring our own identities. Bee loves to add some humor to the therapy room and use real lived experiences to help folks in their own process of navigating whatever life throws at them.
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