Hello, WellFluencers! We all know life can get pretty hectic. Between juggling work, family, friends, and the never-ending to-do list, it’s easy to forget about taking care of ourselves. But here’s the thing: making time for wellness is not a luxury; it’s a necessity. Think of it as putting on your oxygen mask first before helping others. So, let’s dive into some practical, yet powerful, tips to integrate wellness and self care into your busy schedule.
1. Morning Meditation: Start Your Day with Intention
We all know the rush of mornings – the alarm blaring, scrambling to get ready, and heading out the door. But what if you could start your day feeling calm and centered? Set your alarm 10 minutes earlier and dedicate this time to meditation. Find a quiet spot, sit comfortably, and focus on your breath. Apps like Headspace and Insight Timer can guide you through quick sessions, helping you start your day on a positive note.
For those of you high-achievers, check out one of my favorite people in the wellness space: Hal Elrod and his Miracle Morning series. This book has changed my perspective on mornings, helping me evolve from a snooze addict to someone who looks forward to getting up an hour earlier to go through my Miracle Morning routine! More on this in a future post.
2. Hydrate Like a Pro
You’ve probably heard this a million times, but hydration is key to self care! Keep a water bottle with you at all times, and set reminders on your phone if you tend to forget. Not a fan of plain water? Jazz it up with slices of cucumber, lemon, or a flavored electrolyte powder. I love using an electrolyte powder like LMNT, Pickleball Cocktail, or Redmond Relyte for some flavor, and to make sure my body is actually absorbing the water I’m drinking (instead of just running to the bathroom all day long).
Starting your day off with some water and electrolytes allows you to say bye-bye to that groggy, half-asleep feeling and hello to glowing skin, radiant energy, and a positive mood all day long!
3. Sneak in Movement
Who says you need an hour at the gym to get your sweat on? Integrate movement into your daily routine in small ways. Take the stairs instead of the elevator, do a quick set of squats while waiting for your coffee to brew, or stretch during TV commercials. These mini workouts add up and keep your body active throughout the day.
Getting some fitness in before you start your day is especially beneficial for your energy levels all day long! I personally love to do 10 minutes of body weight exercises, like this video walks you through (not sponsored, I just love her energy!). I’ll be honest, though – some days I am NOT feeling a workout that will get my heart rate up. On those days, I listen to my body and do a 10 minute yoga session instead. After all, paying attention to what you really need is the epitome of self care!
4. Prioritize Sleep
We’re all guilty of scrolling through our phones late into the night, but good sleep is crucial for overall wellness. Create a bedtime routine that signals to your body it’s time to wind down. This could include reading a book, taking a warm bath, or practicing some gentle yoga stretches. Aim for 7-9 hours of quality sleep, and wake up feeling refreshed and ready to tackle the day.
As I mentioned above, I am a self-proclaimed snooze addict. I used to find myself snoozing my alarm upwards of ten times in a row, leaving the last hour or so of my sleep to be mediocre at best, and often causing me to feel exhausted by the time I worked up the willpower to get out of bed. If this is you, too, I have a solution for you (that you might not like to hear). Plug your phone or alarm clock in, not right next to your bed but on the opposite side of the room. Not only will this help you bypass the mental battle of getting out of bed in the first place, but since you’re not waking up over and over again as your multiple alarms blare at you, you’ll actually get quality sleep and feel rested and energized for the day!
5. Mindful Eating
Ever find yourself mindlessly munching on snacks while working or watching TV? Try to make mealtime a more intentional experience – your mind and body will thank you. I know I am one to pull up a YouTube video before even taking my first bite, but let’s all work on this together! Sit down at a table, savor each bite, and really taste your food. This not only helps with digestion but also prevents overeating and makes meals more satisfying and enjoyable!
Mindful eating is a powerful practice that goes beyond mere nutrition; it cultivates a deeper connection with our food and our bodies. By paying full attention to the experience of eating, we can savor each bite, appreciate the flavors, and recognize our body’s hunger and fullness signals. This intentional approach not only enhances our enjoyment of meals but also promotes better digestion and helps prevent overeating. Mindful eating encourages us to make healthier food choices, understand our eating habits, and develop a more positive relationship with food. In a world where eating is often rushed and distracted, embracing mindfulness at the table can significantly improve our overall well-being and foster a greater sense of gratitude, and gratitude is the best form of self care for your mind, body, and soul!
6. Digital Detox
We live in a digital age, and, trust me, I love mindlessly scrolling as much as the next person. Unplugging from our screens, even just for a little while, can work wonders for our mental health. Imagine a day without the constant ping of notifications, the endless feed of content, and the barrage of emails. Bliss, right?
Taking a break from our devices gives our minds a chance to rest and reset, reducing stress and anxiety. Use this time to read a book, go for a walk, or simply enjoy some quiet time. It allows us to reconnect with the real world, engage in meaningful conversations, and simply be present in the moment. Plus, it can spark creativity and boost productivity when we return to our tasks refreshed and recharged. Whether it’s an hour before bed or a device-free lunch break, give yourself a break from the screens. – your brain will thank you!
7. Gratitude Journaling
Taking a few minutes each day to jot down what you’re grateful for can shift your mindset and improve your overall well-being. Keep a journal by your bedside and write down three things you’re thankful for each night before bed, and/or start your mornings off with focusing on the good things in life. This simple practice can boost your mood and help you focus on the positive, even during stressful times.
I noticed the biggest change with my emotions and mental health once I started practicing gratitude consistently, even for just a few minutes a day. It’s almost like my brain has been rewired to focus on the good before noticing the bad, and that effect ripples out to others in my life. Spread joy and positivity – we all know this world could use a little more of that.
8. Connect with Nature
Spending time outdoors is a wonderful way to recharge. Whether it’s a walk in the park, a hike in the woods, or simply sitting in your backyard, nature has a calming effect on the mind and body. Walking barefoot on the earth has been shown to calm the nervous system, which means nature has a biological effect on our mind and body! Aim to get outside for at least 15 minutes a day and soak in the fresh air and sunshine. Bonus points if you can get out in the sun within the first hour after you wake up, to get that good cortisol regulation that keeps your energy sustained all day.
9. Learn to Say No
Now more than ever, we find ourselves overwhelmed by everything we need to do every day. It seems like there is never enough time in the day, and sometimes focusing on ourselves is the last thing on our mind. It’s easy to get caught up in trying to please everyone, but overcommitting can lead to burnout. Practice saying no to things that don’t serve your well-being.
Here’s little script that helps me know what to say in those situations when I need to set a boundary without sounding negative: “Thank you so much for thinking of me, but I’m going to have to pass this time. I’m currently juggling a lot and don’t want to overextend myself. I appreciate your understanding!” It’s okay to prioritize your time and energy on what truly matters to you. Remember, self care isn’t selfish; it’s essential.
10. Cultivate a Hobby
Having a hobby is like finding a little slice of joy just for yourself amidst the chaos of everyday life. It’s that special activity that lets you escape, recharge, and express your creativity. Whether it’s gardening, painting, knitting, or playing an instrument, hobbies offer a wonderful outlet for stress relief. They can spark a sense of accomplishment and pride when you see your progress, and give you a way to express yourself creatively. Plus, they’re a great way to meet like-minded people and build a community around shared interests.
A hobby isn’t just a pastime; it’s a passion that adds richness and balance to your life, reminding you that there’s more to living than just the daily grind.
Integrating self care into a busy schedule might seem challenging at first, but with small, consistent steps, it becomes a natural part of your lifestyle. Remember, it’s not about perfection; it’s about progress. Start with one or two tips that resonate with you and gradually build from there. It’s important to remember that, sometimes, what’s best for you isn’t going to be exactly what you want to do in the moment. To have WellFluency, you’ve got to have a future-focused mindset! Your future self will thank you for making your well-being a priority. Here’s to a healthier, happier you!
What are some of your favorite ways to take care of yourself? Share in the comments below, and let’s continue elevating our self care together!