Most of us know that we should prioritize self-care but when it comes to practising it suddenly turns out that we are way too busy. Our schedules are insanely overbooked with things that were due yesterday. Our brains are overloaded by an insane amount of information that they cannot even process.
We eat in a hurry because apparently, 20 minutes for a lunch break is long enough not only to chew your food properly but also to notice the smell and taste of the food. We constantly sacrifice our sleep to accomplish more work in a day. We talk through messaging because make a phone call or actually meet someone in person would be a waste of time and we don’t have any.
We are extremely stressed, anxious and overwhelmed with work, family responsibilities, financial challenges and that never-ending to-do list that was supposed to help us but instead it’s making us feel even worse. When someone asks us when was the last time we took a day for ourselves we are unable to answer.
It’s time to break free from this negative life pattern and start taking better care of yourself! To help you with that today I’m sharing with you 9 simple self-care practices for extremely busy people. I hope you’re like it!
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1. Self-Discovery Journal
We live in an extremely busy, overly chaotic world where people rush around, tight deadlines need to be met, everything is the number one priority, things need to be done yesterday and if that weren’t enough multitasking, which by the way doesn’t work, is often seen as the holy grail of professional and personal skills.
We travel through life faster than the speed of life. Well, no wonder why most of us when asked about personal values, passions and purpose we have no idea how to respond. Maybe it’s time to slow down a bit and dedicate some time to reflect and discover who you really are? Because the truth is if you want to choose the right path in life you need to discover who you really are.
Without knowing your true self you will not be able to act in alignment with your true life purpose. This is why you should embark on your journey of self-discovery and to help you with that here are some fun, interesting and unexpected questions to self-exploration you can ask yourself during your time alone.
2. Everyday Gratitude Notes
Starting your day by writing gratitude notes will immediately improve the quality of your life. This simple practice will change your perception of pretty much everything you experience in your life.
Practising being grateful makes you appreciate more what you already have and help you to realize how lucky you are. Nothing lasts forever. Everything changes. Nothing stands still. So take a moment to appreciate your life, write down your gratitude notes and read them aloud. Repeat this practice every single day and noticed how your perception of life changes.
3. Get Active
You want to know the easiest way to boost your happy hormones and create your own joy? It’s called: regular physical activity! You don’t want to morph into homo computerus, do you?
So tell me, what’s your excuse for not working out? Are you too buried in his work to do a little stretch? Are you too tired to make 10 10 push-ups? You can’t afford a gym membership? Your favourite gym is closed due to Coronavirus Pandemia? You’re struggle with motivation? Well, whatever your excuse is, it’s ONLY an excuse, not an actual obstacle.
It is a scientific fact that physical activity stimulates the release of dopamine, norepinephrine, and serotonin, these chemicals that are produced in our brains are directly responsible for our mood. Even a simple 15 min workout can help to clear your mind, relieve stress and set a positive mindset for the rest of the day.
It’s time to plan your physical activity ahead and make it happen. It doesn’t have to be a HIIT workout or lifting heavy weights if you’re not into it. You can go for a 15 minutes walk or do a little stretch! But you have to move your body for better circulation and a positive mood!
4. Relaxing Bath
There are very few things in this world as enjoyable, relaxing and satisfying as a soothing bubble bath. I don’t know about you, but I feel relaxed just thinking about it. People think that they need to spend lots of money in a luxury spa & wellness to have this “feel good” experience. Nothing more mistaken!
You can create a relaxing home spa experience within a couple of minutes. Don’t believe me? Have you seen this episode of “Friends” – “The One Where Chandler Takes A Bath”? It’s one of my favourites! Monica turns Chandler on to the concept of a bath to relax, de-stress and wash negative energy away. And if you remember how their bathroom looks like, you know that’s it’s nothing special. Just a typical small bathroom in an old Manhattan’s West Village neighbourhood.
So, forget about an expensive spa & wellness membership. Instead, gather all your essentials (fragrant soap, essential oils, scented candles,) put some relaxing music and practice the art of taking bath!
Best Self-Care Resource Of 2020
What would be self-care routine without best self-care resources to make the whole practice much more exciting, enjoyable and fun? Now with the Self-Care mini bundle, it’s possible!
Distress and recharge with the Self Care Mini Bundle. With 22 digital products (8 eCourses & Membership Sites, 5 eBooks, and 9 Printables & Workbook) you’ll get the tools to take better care of yourself so you can take better care of yourself and your family. Just $19.99.
Best Resources From This Bundle
- The Self-Care Toolkit (Workbook) by Briana Hollis
Both a guide to self-care and a workbook to help you create an empowering and effective self-care practice.
- Building More Positivity (eBook) by Christine Mooney
The happier you are, the more you lean into the best version of yourself.
- Creating a Personal Growth Plan with Trello (eCourse) by Cara Harvey Learn how to use Trello to create a personal growth plan.
- Gratitude Builds Fortitude 30 Day Challenge (eCourse) by Holly Bertone
Build your fortitude with 30 easy daily gratitude challenges!
- Life Luvers 21-Day Challenge (eCourse) by Lindsay Preston
The program that will teach you in 21 days the neuroscience backed tools for life-long success so you can create the life you’re dreaming of!
- Resilience & Self-Care (eCourse) by Jess Stuart
Staying strong when times get tough.
- Positivity 365 (Membership) by Kristen Miller
The fastest way to a positive mindset with a new affirmation every day.
5. Listen To Podcasts
Wish you had time to read and soak up high-quality content? What about those boring moments, which easily add up to hours that you could turn into inspiring ones? I am thinking, in particular, of the time we spend (waste) waiting in queues or commuting? Wouldn’t it be great to make better use of those moments?
All you need to turn boring and uninspiring moments into interesting ones is your smartphone and earphones! So don’t get frustrated next time you will wait in line, commute or do errands! Instead, listen to a self-care podcast! Don’t know what to choose? You will find some great ideas here
Best Posts On Self-Care
- How To Make An Epic Self-Care Kit For Strong Mental Health + Freebies!
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- 7 Steps to Detox Your Mental Wellbeing. – Cleanse Your Mind for a More Positive Life
- Everything Starts In Your Head – 12 Healthy Rules For a Strong Mental Health.
- Wellness Weekend Challenge: 10 Ways To Reset, Relax And Reboot.
6. Self-Improvement Audiobooks
Don’t have time to read a physical book? Great, you joined an elite club of proud audiobook listeners. No, but seriously. Most of us are too busy to read a physical book every single day, even for a couple of minutes. Not to mention that when you read a physical book you cannot do anything else at the same time because you got both hands full.
Whereas when you listen to an audiobook you can eat your dinner, do the dishes, stretch, commute, do errands or do any other thing that doesn’t require your full attention. Needless to say that audiobooks make waiting in line less annoying.
But don’t get me wrong. I’m not saying that listening to an audiobook will give you the exact same experience as reading actual, physical books. But we’re talking here about positive self-care activities for extremely busy people. Besides, many of audiobooks are actually narrated by their authors!
7. Wellness Challanges
Challenging yourself and getting uncomfortable may seem a contradiction of self-care but it’s not. Of course, I am encouraging you to expose yourself to risky and potentially dangerous situations because that would be irresponsible, to say the least. What I mean by challenging yourself is that you develop a habit of trying new things and stepping outside your comfort zone where growth and excitement are literally nonexistent.
Pushing your boundaries and making yourself uncomfortable is actually more beneficial than you think. Because if you learn to get comfortable with feeling uncomfortable you will not only conquer your fear of failure but also you will overcome the mental obstacles that prevent you from achieving your biggest goals.
Challenging yourself and stepping outside your comfort zone is one of the most important parts of self-growth. But it is also a powerful tool to unleash your creativity and create momentum – the two most important components of success in both professional and personal life.
So think about all these things that you’ve always wanted to do but you were too intimidated to try, write your “discomfort list”, choose what activity you want o do first, and create your first wellness challenge. It doesn’t have to be something spectacular but it has to be challenging. So maybe you want to improve your flexibility or learn the basics of a new language. Now it’s time to do it! Create a fun, creative, and exciting challenge for yourself! Once you finished, create a new challenge! Keep challenging yourself for happiness and self-growth.
Get Your Free Wellness Challenge Worksheets
8. Watch Some Feel-Good Movie
Did you know that watching a movie or a tv show can be actually good for your mental health and emotional wellbeing? Yes, that’s true!
Researchers have found that conscious binge-watching of your favourite tv program can not only reduce your stress and anxiety but also drastically boost your mood. And if comedy is your binge genre of choice… well, you found a way to get high without breaking the law.
Of course, I am not encouraging you to spend entire days sitting on the couch mindlessly snacking and watching TV because that would equal self-indulgence which is unhealthy and unsafe in the long term. I was thinking more like watching some “feel good” TV in the evening after having a productive day of creative work so that you could give yourself a break without falling into the procrastination trap.
Find the right balance between self-care and self-indulgence and choose conscious series to mindful binge-watch (not more than 2-3 episodes of a program in a row) on Netflix and boost your happy hormones with some “feel good” TV.
9. Mindfulness Meditation
The growing popularity of Mindfulness in the western world over the last decade is quite impressive. It’s hard not to notice that a massive amount of people today is interested in practising Mindfulness meditation. Everyone wants to be mindful. Everyone wants to live in the present moment making the most of it.
Why? Why the big change of heart? Well, probably because despite many advantages, today’s modern lifestyle has a dangerous disadvantage: the risk of burnout.
We live in the Burnout Hustle Culture where we are being subject to extreme pressure in the rat race for success. We work and study so hard and for so many hours that we don’t have a personal life anymore. What am I talking about? We don’t even have time to breathe. If breathing wasn’t an involuntary action primary regulated by the part of the brain we would literally suffocate somewhere along the way. With the help comes us Mindfulness meditation.
Being mindful means this particular use of attention and awareness on purpose to experience the authenticity of the present moment without judging it. It’s a personal journey to self-discovery or simply put, a way to redirect your focus to the present moment. Because believe it or not, but the present moment is the only one that exists.
Mindfulness meditation is a perfect way to practice self-care, especially if you’re so busy that don’t have time for a break. The best part is that you can practice Mindfulness at any place and for free.
All you have to do to practice being present is to focus on the here and now. And if you feel intimidated by the idea of practising Mindfulness my tip for you is to listen to yourself, listen to your heart and focus on the experience. There is no such thing as a perfect Mindfulness practice. It’s all about YOU and YOUR current experience. (Post on 10 Myths & Misconceptions About Mindfulness debunked here)
Best Mindfulness Meditation Apps
- Headspace Meditations, Mindfulness & Sleep (Android / iOS)
- Calm Meditation and Sleep Stories (Android / iOS)
- Aura: Sleep & Mindfulness (Android / iOS)
- 10% Happier: Meditation & Sleep (Android / iOS)
- The Mindfulness App: relax, calm, focus and sleep
(Android / iOS)
- Insight Timer – Meditation for Sleep & Anxiety (Android / iOS)
- Smiling Mind Meditation for all ages (iOS / Android)
3 Types Of Mindfulness Meditation
Guided Meditations – Guided meditations are highly beneficial for both mental and physical wellbeing. They are a powerful tool in building self-awareness, gaining a new perspective, reducing stress and anxiety, accepting your feeling and emotions without judging them, increasing creativity and motivation, connecting with your higher-self, establishing a healthy relationship with your self, creating a mind, body, and spirit balance
Deep Breathing Exercises – Mindful breathing exercises have a variety of benefits. Since we can control and regulate our breath we can use a simple act of inhaling and exhaling as a powerful tool in reducing stress, anxiety or getting rid of negative emotions like anger or frustration. Focusing on your breath can also improve your attention, concentration, and self-awareness.
Relaxing Body Scan Meditation – It’s a powerful component of mindfulness practice designed to develop self-awareness. In particular, it’s a way to get in touch with your body. A way to narrow your complete attention to the one part of the body to move to the other part right after that. Body scan meditation practice improves the ability to move the attention up or down to the body. It trains your mind to switch your focus from detail to the wider one.
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Set your priorities straight
and regain control of your time!