1. Sleep eight hours a night
“Getting enough sleep is underrated in this country, but it’s so important,” says Dr. Gobin. Adults should sleep seven to nine hours a night, according to the Sleep Foundation. Spending just 20 minutes in the evening to relax can help the body rest. Reading, journaling, or even coloring are all ways to relax before bed that don’t involve screens, which can interfere with good sleep.
2. Go for a walk in nature
Incorporating movement into your routine is important to take care of yourself physically. Scientific studies show that walking regularly in nature is also linked to improved mental health.
3. Eat a nutrient-dense meal
Not getting enough essential nutrients can lead to feelings of mental and physical exhaustion. This is why experts say it is important to nourish the body with healthy foods. Dr. Shaw encourages engagement of all the senses as you enjoy your meal, admiring its colors, smell, texture and taste.
4. Listen to a podcast
This is an example of mental self-care, and it can be done alongside physical self-care. Listening to a podcast is a way to engage the mind. If that doesn’t appeal to you, try a word game, read, or learn a new subject, suggests Dr. Gobin.
5. Meditate
The benefits of meditation have long been established. Research shows that taking time to relax and refocus can lead to better physical health as well as fewer feelings of anxiety and depression.
6. Logging
Journaling is an effective form of emotional self-care because it can help you process and understand your emotions, says Dr. Shaw. There are many journals with specific goals in mind – gratitude, self-love, setting intentions – and it doesn’t have to take a lot of time. Even taking five minutes a day to think can be beneficial, she says.
7. Connect with a faith community
If you have religious beliefs, connecting with like-minded people in a church, temple, or mosque is a way to take care of yourself spiritually and socially. “It’s important to give perspective on what your life is really about,” adds Dr. Shaw. Setting aside this time reminds us that there is more to life than just going through the motions.
8. Volunteer in your area
Anyone can put this into practice, whether or not they have specific religious beliefs. Preparing meals for the underserved, participating in a clothing drive, or helping out at a local senior center are all ways to volunteer. “It’s another way to connect to a larger purpose beyond yourself,” says Dr. Shaw.
9. Meet a friend for coffee
Studies show a direct link between friendships and life satisfaction. That’s why it’s important to find time to regularly meet with people in your life who bring you joy. If your loved ones don’t live nearby, schedule a phone or video call.
10. Spend 30 minutes a week tracking your finances
Bad finances can spill over into other areas of your life, disrupting your emotional, mental, and even physical health. Spending 30 minutes a week managing your money and thinking about your financial goals can help keep your overall well-being on track.
