When you think of self-care, a mani-pedi or massage might come to mind. But not everyone has the time or resources to splurge every week. Plus, what happens when you do, and you still feel like your cup is empty afterwards?
“We’re in this era where self-care is talked about a lot, but no one really talks about how it impacts you,” says Kiaundra Jackson, LMFT, award-winning family therapist, speaker, and best-selling author based in Los Angeles. A lot of times, those fancy self-care treatments actually aren’t the most effective way to fill your cup—that’s why the key is to implement simple, sustainable self-care snacks into your daily routine.
Enter: The Women’s Health Self-Care Challenge. Each day, check our Instagram for new expert-approved activities, tools, and tricks to nourish your mind and body. Plus, Women’s Health+ members get access to each challenge a day early, so stay tuned for your exclusive sneak peek!
Ready to revamp your self-care routine? Here’s how:
Day 1: Set yourself up for self-care success.
Today, reflect on why you’re doing this challenge and why self-care matters to you. If you’re someone who gives a lot, between work, children, a spouse, or to the world in general, this challenge will be extremely beneficial. “The only way you’re going to be able to sustain that long-term is to make sure you’re taken care of so you have the capacity to take care of other people,” Jackson says.
This week, you’ll pour back into your own cup and make sure it’s not only full, but also overflowing. When you make self-care a daily or weekly practice and part of your lifestyle—instead of only practicing it in emergency situations where you’ve already let your cup run dry—you will have excess love to give to others, Jackson says. Remember, self-care is not selfish, it’s necessary.
Day 2: Block off your calendar.
Create a recurring non-negotiable event on your calendar that is truly *your time* to do anything that makes you feel good. This will look differently for everyone, depending on how busy your schedule is and what type of activity (or activities) you can do during that time.
Here are a few ideas for each timeframe:
5 Minutes:
- Take some deep breaths.
- Drink a glass of water.
- Dance to your favorite song.
30 Minutes:
- Go for a walk.
- Listen to a podcast.
- Tidy up your bedroom.
1 Hour:
- Curl up with a good book.
- Practice a hobby.
- Watch your favorite TV show.
All Day:
- Get out and enjoy nature.
- Catch up with an old friend.
- Try a new restaurant.
“If it’s not a part of your routine and on your calendar, it’s not going to happen,” says Jackson. And it’s crucial to prioritize these scheduled moments of self-care, rather than glaze over the reminder. “No matter what you’re doing, as long as it’s not an emergency, you can stop working,” says Jackson. Don’t skip out on your plans with yourself!
Day 3: Give yourself a hug.
Look in the mirror, wrap your arms around your body, and squeeze. While it may seem cheesy, this act of non-sexual physical touch can be comforting in a stressful moment. “We need to focus on that self-love element, and just really sit with our own touch and [realize] how comfortable we can be in our own skin,” says Jackson. A self-hug can support you on a journey to loving and appreciating yourself.
Day 4: Thank yourself.
Take a few minutes to think about something that happened this week and thank yourself for it. You can reflect on a positive moment (“I kicked ass on a project”) or even a slightly negative one (“I did my best to stay calm under pressure”), says Jackson. “It’s like giving yourself grace.” Sometimes, self-care is simply about recognizing and appreciating how you handled a situation in the moment, regardless of the outcome.
Day 5: Stimulate your senses.
Look around the room and consider how to stimulate your five senses in a positive way. What is one thing you can smell (a scented candle), touch (a furry blanket), taste (a piece of your favorite candy), hear (birds chirping outside), and see (a family photo)?
“Sometimes, our thoughts are just racing and we need to get grounded,” says Jackson. This exercise can help you feel more focused and present when you’re stressed. Try it when you’re calm, and then remember to pull it out of your back pocket for those times when life is overwhelming you.
Day 6: Practice breathing exercises.
Today, take some time to try 4-7-8 breathing: Breathe in for four counts, hold for seven counts, and exhale for eight counts. Repeat this for four full cycles, Los Angeles-based certified mindfulness-based stress reduction (MBSR) and meditation instructor Krista-Lynn Landolfi previously told WH.
This exercise will help you relax and refocus before resuming your day. Deep breathing consciously “can relieve pain, lower blood pressure, and quiet your mind, allowing ideas and answers to flow freely and easily,” Landolfi says.
Day 7: Enjoy a moment of calm.
Sometimes, it doesn’t take more than 30 seconds to practice self-care. Immerse yourself in a short video that’s soothing in both sight and sound. Look no further for our relaxing recommendation.
Addison Aloian is the assistant love & life editor at Women’s Health and a NASM-certified personal trainer (CPT). She covers all things lifestyle, astrology, relationships, and fitness. In her free time, you can find her lifting weights at the gym, running on the West Side Highway in New York City, and watching (and critiquing!) the latest movies that have garnered Oscars buzz. In addition to Women’s Health, her work has also appeared in Allure, StyleCaster, L’Officiel USA, V Magazine, VMAN, and more.
