Taking care of ourselves is something we all know we should do, but if you’re anything like me, you often forget to do it.
Here are some easy, low- to no-cost ways to start taking better care of yourself NOW!
- 1. Feed yourself healthy food, and drink enough water
I can’t say enough how important it is to feed yourself healthy food and stay hydrated. You get out what you put into your body! I know we’ve all heard this a million times, and I’m definitely not saying you should deprive yourself. But if you want to take a big step in caring for yourself, feeding yourself delicious, healthy foods is a must.
You don’t have to go crazy! Here’s a simple day of healthy meals and snacks that I enjoy. Drink a big glass of water with each meal and snack, and you’ll feel awesome!
Breakfast: Steel cut oatmeal with dried fruit, nuts and a little maple syrup
Snack: Apple and peanut butter
Lunch: A basic turkey, cheese and veggie sandwich (I love using bread with lots of seeds, like Dave’s Killer Bread)
Snack: A fruit smoothie with vanilla protein powder (I freeze leftover bananas and berries before they go south, and use them in my smoothies. I usually throw in a scoop of chia seeds, too!)
Dinner: Baked chicken with steamed veggies and rice (my old standby! Broccoli and carrots are favorites at my house.)
Dessert: Fresh berries (sometimes with whipped cream, if I have it!)
See? Easy-peasy! You don’t have to go crazy, and none of these items takes very long to prep or cook. You’ll feel healthy and accomplished right away, I promise!
- Make a meal plan for the week
One of the best ways to make sure you continue to feed yourself healthy food on a regular basis is to make a meal plan.
We don’t plan to fail, we fail to plan.
You won’t be successful at anything in life without a plan, and that includes eating, believe it or not! I didn’t, and it landed me in a very bad place—depressed, unhealthy, anxious, and feeling like a failure. Turns out, I was just hungry!
I was able to fix this within a week by planning making an easy, healthy meal plan, shopping accordingly, and making sure I always had meals and snacks ready to go.
Now, you don’t need to become the next Instagram food prepping star. Just make a simple plan and stick to it. Even if it’s hot dogs, at least you’re eating!
One of the most important lessons I learned through my food journey was that even bad food is better than no food. So eat, darn it!
Online shopping helped me tremendously. I have a toddler, so going grocery shopping is like prepping for war. I use Walmart’s online grocery shopping app. It’s free, they bring the groceries right to your car (usually with a bottle of water and a snack!), you can shop from home so you never impulse-buy or forget anything, and you never have to step foot in the store!
Seriously, I’m obsessed.
There are other apps, like Instacart, that will even deliver the groceries right to your door. So there’s no excuse! Get out there, plan your meals, and eat some healthy food!
- Take a multivitamin and a probiotic
We would like to think we can get all the vitamins and minerals we need from our food, and it is possible. However, it isn’t easy, and even the best of us have off days. So take a good multivitamin and a probiotic to keep you running smoothly!
I swear by Nature’s Bounty Probiotic 10. I take it every day, and it keeps my moods level and my tummy happy.
I also take Naturelo One Daily Multivitamin, because it is food-based and doesn’t mess up my digestion.
I prep my vitamins in a little daily pill box so I know if I’ve taken them that day or not.
- Go to bed early
Are you the kind of person that hits snooze a dozen times before you make it out of bed? I know I am.
Most of us don’t have the luxury of sleeping in, especially if you have little ones. So a night or two a week, hit the hay early. Your body (and your mind) will thank you!
- Take a walk in nature
Exercise is important, and walking is one of the best ways to keep your cardiovascular system in tip-top shape.
But walking in nature—like a nearby wooded area, a grassy field, a trail, a park, etc.—will really make you feel good.
Walking in nature reconnects you to who you are. It clears your senses. We are so often numbed by the chaos of modern life, that we don’t even realize we have a glaze over our eyes, a ringing in our ears, a film over our noses, and gloves over our hands, and a fog over our minds.
Take the time to get outside and open your senses back up. Your energy will magically increase, and you’ll feel more aware and alive.
- Get in some dirt time
While we’re on the topic, get in some dirt time! Even if you’re not taking a walk through nature, you can still get a similar effect just by getting dirt time.
What is dirt time? It’s exactly what it sounds like. Spend some time with your hands and/or feet in the dirt!
Plant some seeds. Dig a hole for a sapling tree, or a rose bush, or whatever makes you happy. Make mud pies with your kids (or without them!). Just get skin to skin with the earth.
Just can’t bring yourself to get dirty? Go to the beach and walk barefoot in the sand. Baby steps. 😉
- Be a kid again
I don’t mean pick your nose, drink from a sippy cup, or wear footie pajamas (although if that’s your thing, be my guest).
What I mean is, think of all the things you loved to do as a kid, and make a list.
Did flying kites make your heart soar?
Was reading under a blanket fort the best thing ever?
Did you love to color, or climb trees, or collect bugs?
Whatever it was that you loved to do, try doing it again. Let your inner child be free! You will feel lighter and brighter because of it.
- Dress up—even if you’re staying home
I’m looking at you, stay at home mom! And everyone else, for that matter.
This is a habit I developed naturally when I was a teenager, and it still helps me today.
Whenever you’re feeling down, or just need a pick-me-up, take a little extra time to dress up.
Do your makeup. Curl or straighten your hair. Put on your sexiest or prettiest or most flattering outfit. Paint your nails. Wear your fancy shoes.
Feels great, right?? Post some pictures online if you want, go out if you feel like it, or just chill on the couch.
The point is, you will feel great when you take care of yourself like this.
- Add in one new thing to your normal morning or evening routine
This doesn’t have to be anything fancy or elaborate. In fact, it’s better if you just choose something simple.
What’s one thing you’ve been meaning or wanting to do for yourself, but just haven’t made the time for?
Think basic self-care: flossing, moisturizing, using a face mask, drinking lemon water in the morning, etc.
Pick one simple thing, and add it into your routine.
- Plan an hour of screen-free time
Guys, this is a big one. Taking a deliberate break from your screens—the phone, the computer, the tablet, the TV—can do a world of good for you.
I recommend doing this before bedtime, especially if you have a hard time sleeping, since multiple studies have shown that the blue light emitted by electronics can mess with your sleep.
Most of us spend a very large part of our days staring at one screen or another, and it can become addictive and overwhelming! When my iPhone started tracking my screen time on my phone, I was shocked at just how much total time I spend each day on my phone, and how many times I pick my phone up.
Any time of day will work, though. This is a simple way to take better care of yourself, and you can use this time to reconnect with your significant other, your kids, your pets, or your favorite coffee mug and blanket!
- Stretch
You don’t have to make it to the gym every day or become a yoga master to take care of your body.
Stretching is simple, easy, and so beneficial, especially if you have a sedentary job.
Try getting up a few times during the day, and stretch for five minutes or so.
It will increase your circulation, and can help prevent and relieve muscle cramps, headaches, and anxiety.
You’ll also notice an energy boost, and if your mind was starting to feel foggy, this should clear it (if not, chug a glass of water and eat a light snack. Boom! Mental focus regained!).
Your muscles and mind will thank you!
- Journal
Have you ever thought of journaling as important to your self-care routine?
I mean you’re just writing down some thoughts, right?
If you’ve never journaled before, you’re in for a delight!
Journaling is a fantastic way to dump all of the day’s thoughts, concerns, stresses, excitements, etc. out of your brain.
Do you have trouble sleeping at night because your brain is on a hamster wheel of endless thoughts and to-do’s?
Writing everything down before you go to bed can relieve that stress, and clear your mind.
I’ve personally found that I fall asleep more easily when I journal before hand.
If you don’t know where to start, don’t worry.
Try just writing down the day’s events, and your to-do list for tomorrow.
Don’t worry about grammar, spelling, or anything else—no one but you is going to read this!
Then tuck it in for the night. Sweet dreams!
- Take a detox bath
This is one of my favorite self-care tips!
Taking a long soak is wonderfully relaxing, but while you’re at it, go ahead and try a detox bath!
Detox baths are perfect for treating sore muscles and colds, or for getting acid out of your muscles after a workout or massage.
My personal favorite detox mix is two cups of Epsom salt, half a cup of baking soda, and a few drops of essential oils (like lavender or eucalyptus). You could also use non-iodized sea salt, if you don’t have Epsom salt available.
The salt and baking soda work to pull toxins out of your body. Don’t be surprised if the water turns colors while you’re in there!
I suggest not staying in the detox bath longer than ten minutes. After that, your body will start to re-absorb the toxins from the water.
Another recipe you can try is slicing up some ginger root, boiling it in a pot of water for 10 minutes, and straining the resulting ginger water into your bath.
I recommend staying away from any bath salts or bath bombs that have artificial coloring, fragrance, or anything else unnatural, even when you’re not detoxing.
No bath tub available? You can get similar detox results by soaking your feet.
Start by filling a large pot or bowl with warm water, adding a cup of Epsom salt or non-iodized sea salt, and add a few shakes of baking soda.
Soak your feet for ten to fifteen minutes, and you’re all done!
- Meditate
This is a simple one, guys!
Meditation is a great way to show yourself some love.
We live in such a busy world that it can be challenging to find quiet time, or space to be alone.
Making it a point to retreat and quiet your mind, even just for five or ten minutes, can make a huge impact in your day.
Meditation reduces stress, relieves anxiety, focuses your mind, and helps you feel more rested.
I have a very hard time focusing and shutting my mind down. In yoga meditation, they call that “monkey mind”.
I think I have a whole rain forest in there!
If you’re like me, then meditating on your own in difficult, and sometimes even stressful.
I love short, guided meditations. Something where there is another person’s voice to focus on (no weird music or beach waves in the background, please!), and nothing that lasts longer than ten minutes.
You can find lots of free guided meditations on YouTube and the Apple Podcasts app.
I like Affirmation Pod with Josie Ong. Most of her meditations are in the eight to ten-minute range, although she has some that are longer. They are simple and easy to follow, and her voice is calm and soft, without putting you to sleep!
So take a deep breath, find a cozy spot to relax, and enjoy a few minutes of focused, quiet time!
- Make a healthy change
Making a healthy change in your life is a great way to take care of yourself. Even something as simple as switching from processed wheat to whole grain can make you feel amazing, empowered and loved for days or even weeks.
Empowered. That’s the key word for this tip.
You have the power to make positive changes in your life that directly impact your health.
Doesn’t that feel awesome?
These can be simple changes, and I don’t recommend getting carried away and trying to do all of these at once.
Some great examples: coffee for green tea; processed sugar for honey, agave, stevia or maple syrup; processed, packaged bread for fresh, whole grain bread from a bakery (or baked at home!); processed pizza from the store for home-made pizza with fresh veggies and uncured, unprocessed meats; soda for sparkling water or kombucha; family TV time for family game time; eating lunch at your desk for eating outside in the sunshine.
Make one simple change, practice it until it becomes normal for you, and then move on to the next change.
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