I’m going to just come out and say it:

Sometimes self-care feels like a chore.

Rather than beautiful little life-affirming actions that rejuvenate and empower you, self-care may feel like one more thing to add to your ever-increasing to-do list. One more thing to feel guilty about not accomplishing. One more thing you worry about ‘getting right’.

Or worse, you might feel so overwhelmed by the sheer volume of self-care options that you just don’t know where to start. So you don’t bother taking that time for yourself and before long your energy levels plummet and your stress levels soar.

Here’s my mission today: I want to change how you look at self-care.

It’s not another stick to beat yourself with. There’s no ‘ideal self-care plan’ that’ll work for every single person. And there’s absolutely no pressure to tick off endless hours of yoga/meditation/journaling if that doesn’t bring you joy.

Self-care is about carving out tiny pockets of time in your day to make yourself a priority. To make time for the things that work for YOU, for the things that make you feel energised, balanced, and empowered.

So what might that look like?

I’m going to share 16 ideas that’ll either help you shake up your current self-care routine, or encourage you to dip a toe in the water if you’ve been putting it off because you don’t know where to start.

Whether you have one minute or one hour to dedicate to yourself today; whether you fancy trying these out exactly as described or use these ideas as inspiration for your own take on things, it’s all good. 

There’s only one thing you need to do:

Give yourself permission — right now — to put yourself first. 

5 self-care ideas if you only have 1 minute:

1. Breathe.

When you’re racing around like Road Runner on steroids, your breath can become shallow and rapid without you even realising it. Use your one minute of self-care time to halt that pattern by taking a single deep breath.

Try the 4:7:8 technique: breathe in through your nose for a count of 4. Hold your breath for a count of 7. Then release the breath through your mouth for a count of 8. It would be great if you could repeat this 3 more times but even just once is enough to ease your nervous system out of panic mode and into a calmer, more relaxed state.

2. Grab a glass of water.

I know what it’s like — you’ve been so busy that it’s nearly dinnertime and you’ve barely had anything to drink since your morning cuppa. So take this as a gentle reminder to hydrate.

As far as self-care goes, nothing could be easier and that water will impact every part of how your body functions, boosting your energy levels, your cognitive abilities, and your mood.

3. Open a window.

You may not have the time for an energising walk in nature right now but since you have a minute, why not go and open a window. Breathe in some fresh air and try to appreciate whatever lies on the other side of the glass — maybe it’s the sound of the wind, maybe it’s the sight of a bird hopping on the grass, maybe it’s a fluffy cloud floating past. 

Whatever it is, take the opportunity to leave your worries for a minute and just appreciate the wider world around you. No matter how stressful it feels at times, it’s still a place of beauty and wonder.

4. Get up and walk around.

We all know that sitting for long periods isn’t great for our wellbeing…but we all do it just the same.

So why not take this as a sign to get up and move around for a minute. Walk up and down your stairs a few times, march through to your kitchen to get that glass of water you promised yourself a minute ago, or nip upstairs and give your kid/partner/goldfish a quick hug.

5. Smell something delicious.

Focusing on the senses can be one of the quickest and most effective ways to de-stress, which is one of the reasons essential oils are so incredibly gorgeous. Finding your favourite scent and keeping a bottle by your desk or your bed is a super simple way to add a little self-care ritual to your day.

For an energy boost try peppermint or lemon. Lavender is ideal for a hit of relaxation before bed.

5 self-care ideas if you only have 10 minutes:

1. Make a smoothie.

Or a juice. Or grab a handful of almonds.

We often fall into the trap of thinking that healthy eating requires hours of prep work and cooking but it absolutely doesn’t have to.

If you have a spare 10 minutes at any time over the next few days, commit to fuelling your body with something easy-to-prepare, nutritious, and delicious. If you’re in the habit of grabbing quick convenience food, a gorgeous smoothie or fruit salad might be enough to remind you how much you enjoy eating healthier foods.

2. Meditate.

Would you find inner peace after a week chanting at an ashram? Possibly.

But when it comes to meditation, little and often is arguably just as effective. Maybe even more so.

And scientifically-speaking even a single 10 minute meditation is enough to help reduce anxiety and focus the mind.

If you’re not sure where to start, a 10-minute Body Scan meditation is a great way in. There are countless apps you could try, such as Peloton or Headspace but if you want to try it out for free first, you’ll find plenty of free guided meditation on YouTube.

3. Send a message to a loved one.

I’m writing this during UK lockdown 3.0 — whether we’ll still be under house arrest by the time you get to read it, who knows! It does seem likely, however, that we’ll still be living with restrictions on socialising with friends and family.

Which makes it even more important that you keep those social connections thriving, even from afar. 

So why not take this 10-minute opportunity to reach out and check in with someone you love; give them a compliment, or just let them know you’re thinking about them. Boosting your relationship in this way will give you an automatic hit of happiness and if you can inject a little act of kindness into your interaction, you’ll up the happiness factor even more.

4. Gratitude.

I know gratitude sounds like a bit of a ‘woo woo’ fad but would it surprise you to learn that the benefits of a gratitude practice are firmly grounded in science?

It’s all down to a phenomenon called neuro-plasticity. Essentially, your brain is wonderfully pliable — if you spend enough time focusing on positivity, you actively rewire your neural pathways, making them more inclined to seek out — and find — life’s upsides in the future.

And one of the simplest ways to start that rewiring process is to regularly spend time focusing on the good things in your life.

The next time you have a spare 10 minutes, sit down and list at least 5 things you’re grateful or thankful for. It could be the big things like your amazing children/partner/friends, the fact that you have a roof over your head, clean water to drink, and food in your fridge. Or it could be the smaller things that have made your day more enjoyable — a beautiful sunrise, the gorgeous buds appearing on the flowers in your garden, the fact that the mornings are getting lighter again.

Even on the most stressful days, I guarantee there’s always something to be grateful for.

5. Read a magazine.

If you have a pile of magazines lying by your bed, or taking up space in your Kindle, now’s the time to sit down and dip into one of them.

Grab a cuppa and a comfy chair and shut the rest of the world out for at least as long as it takes to read an article or two.

5 self-care ideas if you have an hour:

1. Forest bathing.

Don’t let the name fool you — you don’t need to live on the edge of a national park to feel the benefits of forest bathing. Your local park will do just fine!

If you fancy a power walk, go for it. But there’s something incredibly rejuvenating about a gentle stroll in nature, particularly when you take the time to focus on your senses and your breath. So as you walk, make a point of looking around and above you. What do you hear? What do you hear? What do you smell?

And if you’re currently self-isolating? Studies suggest that even looking at images of nature can give you a boost so get online if you can and find some countryside photography to enjoy.

2. Call a friend.

As we’ve already seen, connecting with friends and loved ones is crucial to our mental health — especially now when we’re living with restrictions on how we socialise.

If you can, try to make time each week to check in with a friend. Sharing stories, talking, and laughing together can encourage your brain to release more oxytocin, the love and bonding brain chemical that leaves you feeling both happier and calmer.

3. Have a bath.

Yes, it’s a cliché, but if you’re a fan of baths, there’s something undeniably relaxing about sliding into the warm bubbles, maybe with some Zen-inspired music playing faintly in the background.

And if you’re not a fan of baths? Take over the bathroom for an hour anyway!

Revive tired limbs with some vigorous dry body brushing, focus on the feeling of the hot water as you wash away the days worries in the shower, and take your time afterwards to smooth in your favourite body lotion, paint your nails, use a face mask, or indulge in whatever beauty ritual always makes you feel your sparkling best.

4. Reconnect with something that brings you joy.

Do you have something in your life that always brings a smile to your face? A hobby? A TV show that always makes you laugh? A book you’ve been meaning to read?

Sure, indulging in any one of those things may feel frivolous but the time we spend on our interests actually makes us more creative and more energised — and we then bring that energy to the other aspects of our lives. 

Yup, your hobbies actually make you a better employee, partner, parent, and friend. 

5. Move your body.

Exercise is another aspect of our lives where we get caught up in ‘shoulds’. You ‘should’ break a sweat, you ‘should’ be breathless by the end of a workout, you ‘should’ be lifting weights, you ‘should’ stick to a strict workout schedule.

Well, I’m calling bullshit.

When it comes to exercise, there’s only one ‘should’.

It SHOULD make you feel great.

So what would make you feel great today? 

• Maybe you know that you won’t actually enjoy your run but you’re craving the high you’ll get afterwards. That’s okay!
• Maybe you’ve planned to work on your endurance but you’re knackered — there’s nothing wrong with doing some gentle-flow yoga instead. 
• Maybe you fancy getting in a workout but the kids won’t leave you alone for a second. So why not stick on some tunes and have a dance party with them in your living room, take them to the park for a run around, or do a Joe Wicks HIIT session together?  
• Maybe you’re injured or have mobility issues — are there any gentle stretches or deep breathing exercises you could do to help you feel a little better?

Remember: the ‘ideal’ way to move your body is going to look different for every single one of us. And your ‘ideal’ exercise today, might not work for you tomorrow. A flexible approach is even more important than a flexible body!