Tiny Habits to Add to Your Self-Care Routine
17 ways to include little moments of self-care throughout your day.
Let’s be real, our lives are BUSY and it's far too easy to move our self-care practices to the back burner. While ignoring your self-care may temporarily help your stress levels by taking something off your plate, it can hurt you significantly in the long run. Self-care doesn’t have to be going to an expensive spa or an hour-long yoga class. Sometimes, it's the smallest moments of self-care that add up to a real difference. Let’s break this down – we need to think of THINGS to do for those little moments of self-care, and then we need to design a plan to actually make them happen.
Types of “self-care”
In a world where we’re kinda tired about hearing about “self-care”... how are we defining “self-care?”?
Self-care is the intentional practice of taking care of one's physical, mental, emotional, and spiritual well-being. Ultimately, any actions promoting self-nourishment, self-compassion, and self-restoration will help advance your self-care. Self-care may not look the same for everyone. But, it is an essential aspect of maintaining overall health and wellness, and is crucial to prioritize it in our daily lives.
There are many different types and forms of self-care, and all can be super beneficial. Here are a few different types of self-care:
Physical self-care: Taking care of your body through regular exercise, getting enough sleep, eating nutritious meals, and practicing good hygiene.
Emotional self-care: Nurturing your emotional well-being by identifying and expressing your emotions, setting healthy boundaries, and engaging in activities that bring you joy and fulfillment.
Mental self-care: Taking care of your mind by engaging in activities that challenge and stimulate your intellect, such as reading, learning new skills, and practicing mindfulness or meditation.
Social self-care: Nurturing your relationships and social connections, spending time with loved ones, and seeking support from friends, family, or a therapist when needed.
Spiritual self-care: Engaging in practices that align with your personal beliefs and values, such as meditation, prayer, or engaging in nature or art.
Why is self-care important?
It is getting increasingly difficult to find time for ourselves. Yet it is more important now than ever that you prioritize yourself and what you need each day. With social media and unrealistic expectations, we are so hard on ourselves. Taking time to love yourself and listen to your body can improve all areas of your life in ways that might surprise you. Here are several reasons self-care is essential:
Overall well-being: Self-care helps maintain a healthy balance in various aspects of your life, leading to better physical, mental, and emotional health.
Stress reduction: Engaging in self-care activities can reduce stress and prevent burnout, allowing you to better cope with life's challenges.
Enhanced productivity: Taking care of yourself allows you to have more energy, focus, and motivation to tackle tasks and responsibilities effectively.
Improved relationships: When you prioritize self-care, you are better equipped to show up as the best self in your relationships with others, leading to healthier and more fulfilling connections.
Prevention of health issues: Neglecting self-care can lead to health issues such as chronic stress, anxiety, depression, and physical ailments. Prioritizing self-care can reduce the risk of these health problems.
Creating Tiny Habits Around Self Care to make it easier to do on repeat
Now that you have a little background on why self-care is important, let’s discuss how to form self-care habits. The best way to add new habits to your routine is to make them TINY! Tiny Habits is a behavior change method developed by Dr. BJ Fogg, a social scientist and behavior change expert. It is based on the premise that making small changes in our behavior can lead to lasting habits that can have a significant impact on our lives.
When beginning to form new habits we like to use this simple habit equation:
Anchor (existing habit) + Tiny Habit (a miniature version of your new habit)
By tying your NEW habit to an EXISTING habit, your brain will see it as an automatic behavior, making it much more seamless to incorporate into your days! The key to building habits is to make them as easy as possible, eliminating any excuse not to do it.
I’m including 17 ideas here to get you going!
17 Tiny Habits for Self-Care
It can be hard getting started on self-care, especially if it has been out of sight for so long. Sitting down and establishing a self-care plan or self-care activities can make things much easier. Exploring self-care quotes or affirmations, and researching self-care ideas can help jumpstart your self-care routine. Need some inspiration? Here is our list of self-care habits to try:
After I set down my toothbrush, I say “I'm doing my best and that is enough.”
After turning off my alarm, I will write at least one thought I have for the day in my journal.
After standing up out of bed, I will reach down and touch my toes.
After I dry off my face, I will smile at myself in the mirror (smiling releases tiny molecules to help fight off stress.)
After pressing start on my coffee, I will pick out a nutritious breakfast (and grab the first ingredient).
After I put my dishes in the dishwasher, I will fill up my water bottle.
After I send an email, I will take three deep breaths.
After I sit in my chair, I will pick up my water bottle (and take a sip).
After signing off a meeting, I will take a five-minute screen break.
After I put on my pajamas, I will put on a facemask.
After I lock my door to go on a walk, I will start a podcast episode.
After writing my to-dos, I will draw a STAR and plan one self-care moment for the day.
After I take my last bite of dinner, I will press play on my favorite music while I clean.
After I make my cup of coffee, I will step outside and get fresh air.
After I put on my pajamas, I will put my phone on “do not disturb” (The National Sleep Foundation recommends stopping using electronic devices at least 30 minutes before bed for better sleep).
After I put away my toothbrush, I will turn on the faucet and start running a bath.
After pulling the covers over me, I will pick up my book.
No matter how you choose to implement self-care, listening to your mind and body can make a huge difference. Don’t feel ashamed to take that mental health day when you need it, and find ways to practice mindfulness when you are feeling overwhelmed.
Remember to be kind to yourself especially when forming new habits, habit building is a journey, not a race. Utilizing accountability tools like buddies is a great technique especially when beginning your habit journey. The real-human buddies at Shelpful help their members with sticking to their daily goals with reminders and celebrating even the smallest wins! To further your habit-building we recommend reading Tiny Habits or exploring our habit-coaching options to really understand how to form habits AND keep them!
Let us know how you incorporate these habits into your routine! Message or tag us on Instagram / Tik Tok.
