February 11, 2025
When you’re busy and life’s pressures are pushing at you from all angles, self-care can feel like the very last thing on your list of priorities. All of life’s demands, from work to family and everything in between, can make it easy to neglect your own needs. But finding ways to take care of yourself is more than just a luxury — it’s a necessity! Taking the time to care for yourself can make a huge change in your mental, physical, and emotional health. Here are 10 simple daily habits and self-care routines that can help you better manage life’s many challenges while feeling more balanced and fulfilled.
Why Self-care Matters
“Self-care” might conjure images of pampering yourself with spa days or shopping sprees, but in reality, it is so much more involved than that. True self-care is all about finding ways to maintain your physical, emotional, and mental well-being, and it can involve a variety of nourishing habits and lifestyle changes, from setting boundaries to getting enough rest.
Not only does taking the time for self-care feel good in the moment, but it can also go on to support your overall health and happiness even when times are hard! For example, an analysis of several studies found that better self-care practices among patients with heart failure were associated with better quality of life. It can also be a crucial tool during stressful or lonely times — another study found that self-care helped mediate the relationship between stress and well-being during the isolation of the COVID-19 pandemic.
10 Easy Ways to Practice Self-Care
Practice deep breathing
If you’re feeling stressed, anxious, and overwhelmed, deep breathing exercises are an easy and effective self-care habit that you can do just about anywhere, anytime. Breathwork is a practice that involves a variety of intentional breathing techniques, all of which may help regulate the nervous system and promote relaxation. While more research needs to be done, one study found that breathwork interventions in patients with anxiety disorders were associated with significant improvements in anxiety symptoms.If you aren’t sure where to start, here’s one easy way to try breathwork: try inhaling through your nose for four seconds, holding for four seconds, and then exhaling slowly for four seconds. Wait another four seconds, then repeat.
Get a good night's sleep
Another self-care habit that’s basic but often overlooked is making your sleep a priority! Quality sleep is essential for helping your body reset and recover from the long day behind it, but too many of us sacrifice rest in favor of work, socializing, or screen time. Not only does poor sleep leave you feeling groggy and affecting your focus the next day, but it can even negatively impact your physical and mental health when neglected in the long run. If you’re looking to improve your sleep, try instilling easy sleep hygiene practices into your bedtime routine like following a regular sleep schedule, tweaking your bedroom environment for maximum comfort, and setting a limit on your electronic devices at bedtime. These simple changes can help support more restful nights and, subsequently, more energized days to follow.
Spend more time outside
Getting some fresh air and sunshine is one of the kindest things you can do for both your body and your mind. It’s easy in our fast-paced, screen-driven world for many of us to spend most of the day indoors, but spending time in nature has been associated with a wide range of benefits, from better blood pressure and mental health to higher levels of physical activity. Take advantage of the free benefits of going outside by making routine changes like taking your workout outdoors, exploring your local park system, or going for a jog around your neighborhood. Even simple activities like eating lunch on your patio or taking up an outdoor hobby like gardening can help change the pace and give you a mental boost in the midst of your usual busy routine.
Move your body however it feels good
It’s no secret that regular physical activity can lead to a world of good, both physically and mentally. But even with all its known benefits, many people find it hard to establish a consistent workout routine in their busy schedules. The good news is that even if you don’t have the time to hit a full gym workout, movement of any kind can help. One study found that, when compared to a group of inactive participants, people who worked out about 15 minutes a day had a 14% decreased risk of all-cause mortality and a 3-year longer life expectancy. Even on days that you feel too busy to get a full workout in, aim for at least 30 minutes of any kind of intentional movement. For example, try taking quick walks on your lunch break, doing a quick bike ride around the neighborhood after work, or lifting some light weights during your evening TV time.
Try a social media detox
With endless notifications, news headlines, and social media content at our fingertips, it’s far too easy to fall into a trap of constant doom-scrolling on our devices. While social media is a great way to stay connected, it can also become a crutch and a significant drain on both your mental health and your time. If you find that you’re spending far too much time and mental energy on social media, making an intentional effort to limit your screen time can help keep you focused on the present. A 2024 systematic review found that “digital detox” interventions were associated with significantly reduced depressive symptoms, though researchers did not see any significant changes in overall mental well-being, stress, or overall life satisfaction. Try setting screen time limits for yourself or designating tech-free hours during your day to wean yourself off of your scrolling habit. Now is also a good time to replace that old habit with more fulfilling activities like journaling, reading books, or experimenting with that new hobby that you’ve been meaning to pick up.
Fill your diet with more nutritious whole foods
Practicing self-care can be as simple as making sure your diet is filled with nutritious fruits, vegetables, whole grains, and protein sources. The foods you eat can directly impact your energy levels, mood, and overall health, making mindful nutrition an essential element of any self-care routine. While making these healthy staples the majority of your diet is preferable, you don’t have to completely overhaul your eating habits overnight to start seeing the changes. If you aren’t ready to make a huge change, just make sure you’re adding on as many healthy foods throughout the day as you can so you can reap the nutritional rewards of vitamin-rich foods.For example, try adding fresh roasted veggies to your pasta dishes, blending nutrient-dense greens into your smoothies, or choosing whole grains like quinoa or brown rice rather than refined options. These small changes can add up over time as you move towards a healthier lifestyle.
Make time for a hobby that helps you de-stress
A study conducted during the COVID-19 pandemic found that people who spent more time gardening saw improvements in depression, anxiety symptoms, and better life satisfaction, and people who practiced woodworking, arts, and crafts also reported increased life satisfaction. Another multi-national study found that having a hobby was associated with better health and fewer depressive symptoms in people 65 years old and over. So if you’re trying to include more self-care in your routine, consider finally trying out those creative hobbies you’ve been thinking about trying out like painting, gardening, or writing. Not only is it fun to make room in your schedule for things you truly enjoy, but it may even make a big difference in your mental health!
Set boundaries
Learning how to say “no” can be a powerful form of self-care, especially if you often find yourself putting everyone else’s needs over your own. Setting boundaries isn’t being selfish — it helps you protect your time, energy, and mental well-being so that you can show up as your best self in all other areas of your life.If you’re constantly feeling overwhelmed by the demands of others or are dealing with potentially toxic relationships, practice establishing your boundaries by working on saying “no” without guilt or justifying your decisions. Improving your assertiveness can help keep those boundaries consistent in all areas of your life.
Spend more time with people you love
We are social creatures at the end of the day, so spending quality time with your friends, family, and loved ones can make a big difference in your overall well-being. Several studies have found that higher levels of social support can help with depressive symptoms, while loneliness and low social support were associated with depressive symptoms and other mental health issues. Carve some time out of your schedule to spend meaningful time with your loved ones, whether that means catching up with them regularly on the phone or setting weekly dates to be with each other in person. Even short visits can break through the monotony of your usual routine and revitalize your spirits when things are hard.
Practice gratitude
Finally, practicing self-care can be as easy as expressing gratitude and thanks at the end of the day, even during your most stressful times. A meta-analysis of several clinical trials found that patients who practiced gratitude interventions saw better mental health, less depression and anxiety, and greater feelings of gratitude.Practicing gratitude can be as simple as keeping a journal tracking the highlights of your day, sharing the things you are thankful for with a friend or significant other, or even just saying them out loud to yourself. You can even bring others into your practice by telling friends, family, or colleagues how much you appreciate them, bringing light to you and the people who matter to you most.
You Deserve a Little Self-care!
Prioritizing self-care isn’t selfish — it’s essential! Making small and intentional choices to care for your body, mind, and emotions can help you manage the many stressors that life can throw your way, letting you show up as your best self for the people around you. Establish your self-care routine with little habit changes like eating well, moving more, and being intentional with how you spend your time so that your brain, body, and mind can thrive.
