A Simple Guide to Healthy Habits for Self-Care

The world moves so fast nowadays, and self-care can be so easily neglected if you do not prioritize your well-being and create routine healthy habits. I understand this only too well through years of depression, being overworked, and stressed. It eventually overwhelmed me in 2018, and I was hospitalized several times throughout that year. 

I advise you not to be like me. Don’t wait for the dire consequences to set in. Thinking back, I am grateful that nothing serious came out of it. Of all the doctors (and I saw about seven doctors that year), only one showed genuine concern and told me I was stressed out and dehydrated. 

To this day, his words resonate with me, “You don’t need to change your entire lifestyle or sign up for a gym membership. In fact, you do not want an extreme shift in your daily routine because you will overwhelm yourself again.”

Key Highlights

• Improving sleep quality and dietary habits to support physical and mental health.
• Mindful exercises such as breathing exercises, meditation, and gratitude journaling help reduce stress.
• Incorporate easy regular movement into your daily routine.
• Setting boundaries improves anxiety and burnout.
• Despite a busy schedule, prioritizing social connections can improve mental and emotional health.

Check out my post about tips of self-love.

So, here I am to help you prioritize small changes in your routine to better your life. Explore these healthy habits for self-care that can be easily incorporated into your daily routine.

1. Prioritize Quality Sleep

Getting quality sleep every night is essential to good health. Many benefits come with getting a full night’s rest. 

Set a goal for  7-9 hours of sleep per night to allow your body and mind to recharge. I aim to be in bed by 10:30 PM or 11 PM every night so I can be up by 6 AM the following morning. 

Here are some simple tips I use to prioritize a good quality sleep.

Create a Bedtime Routine

My evening routine to prepare myself for bed is simple. My kids start their bedtime routine at 9:30 PM. During that time, I spend 20-30 minutes wrapping up any projects I am working on and work out for 10-15 minutes. Afterward, I shower, brush my teeth, dry my hair, and skincare. Then, I read a book to wind down. And that is my bedtime routine–simple and easy. Do what works for you.

Avoid Screens Before Sleep

This is an ongoing challenge for myself and my husband. A tip is to place your phone face-down away from your bed. I put my phone on a small shelf at the side of the bed so it’s not distracting. There’s a Do Not Disturb setting that allows your contacts to still contact you, in case of an emergency. 

I try not to start a movie or TV series right before bed. Instead, opt for a good, positive book to read. This helps me relax and leaves me in a positive mindset for bed. 

Try to Be Consistent

Maintaining a consistent sleep schedule is challenging, especially with kids. I have a toddler with an extremely inconsistent sleep schedule. Some nights, he sleeps at midnight, and other nights he will sleep at 4 AM. 

Likewise, my husband or I would have late-night meetings that sometimes go until midnight. Either way, whatever happens, it should not hinder you from trying to aim for your ideal bedtime. Not every evening is going to be perfect; work around it and try again tomorrow.

2. Nourish Your Body

You may have heard this your whole life now: “Proper nutrition is vital for your physical and mental health.” It is a knowledge we’ve been taught our entire lives, yet we do no prioritize it; the neglect can cause consequences. Start developing a healthy habit becoming more aware of what you’re putting in your body. 

I know that’s easier said than done, but trying is everything. Focus on a balanced diet with plenty of fruits, vegetables, lean proteins, and whole grains. I try to incorporate as much as possible during my meal planning, and I supplement the rest with daily multivitamins. Do what works for you and your schedule. 

Some other tips are to stay hydrated throughout the day and reduce your intake of processed foods and sugary drinks. Personally, I remove these items from my grocery list or opt for healthier options.

3. Regular Exercise Routine

Exercising is not an activity I enjoy, but we all know it has many benefits to your physical and mental health. My perspective on exercising has changed over the years. I no longer focus on the idea that exercising is going to the gym to sweat your butt off. 

Instead, I believe that exercising is choosing a physical activity you enjoy that will get your heart rate up. This includes walking, dancing, riding a bicycle, or doing yoga. Develop a healthy habit of regular movement to release endorphins, which can boost your mood and increase your energy level. 

The recommendation for exercising is 30 minutes a day. If you are a beginner or your schedule does not allow that time, you can opt for 10-15 minutes daily. 

I enjoy a nice brisk walk at the park, but some days my schedule is full. On those busy days, I would spend 10-15 minutes doing light stretches and yoga. These exercises help relieve my lower back pains and remind me to slow down.

4. Mindful Moments

In this fast-paced environment, things can get overwhelming quickly. Even as an adult, processing it all is too much to handle alone at times. Overcome these obstacles by incorporating mindfulness into your day. These healthy habit practices can help reduce stress, improve focus, and enhance your overall sense of calm. 

Breathing Exercises

Breathing exercises in a bathtub with Epsom salt are extremely useful in my experience. I do this when I am overwhelmed with anxiety and nothing else is helping. Epsom salts’ calming qualities and attentive breathing techniques work together to reduce stress and promote calm. This technique can be particularly helpful when other stress-reduction techniques don’t seem to be working.

Gratitude Practice

Another exercise I do is halting everything I do, and making a list of 5 things I am grateful for. This technique is useful to help calm me down and remind me of how far I have come. It forces me to change my perspective and redirect my focus towards productivity. 

Meditation

A mindfulness practice that enhances emotional health, lowers stress, and increases mental clarity is meditation. You can develop resilience and inner serenity that will make overcoming obstacles in life easier if you set aside even a little period of time each day for meditation. This practice has the potential to develop into a beneficial routine that promotes mental and physical well-being over time.

5. Set Boundaries

It is never too late to learn to establish a healthy habit of boundaries for yourself. Learn to say “no” when necessary, and communicate your needs to others. As someone who struggled with this, it’s okay not to get it right away. Setting boundaries prevents burnout and ensures you have enough time and energy for self-care.

Do not let anyone guilt-trip you about your boundaries. Only you know how much you can handle. It’s okay to say no to family and friend events, and it’s okay to decline an offer from a potential client. 

I always let my husband know when I need time and space to reset. He understands and respects this process. He would take all the children and allow me as much time as needed to reset. This alone has improved our overall relationship.

6. Do Digital Unplug Regularly

Constantly being connected digitally can be draining. The endless stream of notifications, updates, and scrolling can make it difficult to focus on what really matters. I’ve experienced anxiety and burnout, and this has caused a strain on my relationship as well. 

It can be challenging because there is so much happening online, and many people experience FOMO (Fear of Missing Out). I once deactivated my Facebook for a year because I found myself addicted to scrolling, and it was a transformative experience. I had to retrain myself to prioritize what’s important and to be disciplined on social media. 

You can also create a healthy habit by setting aside designated times to unplug from screens. This includes smartphones, iPads, TVs, and computers. 

I encourage you to use this time to spend with your family and friends, explore your hobbies, or explore new interests. Digital unplugging promotes mindfulness and productivity.

7. Start a Gratitude Journal

Take some time to count your blessings. I find this healthy habit is a transformative practice for mental and emotional well-being. It redirects my perspective and helps ground me to focus and be more productive. 

Personally, it has been a tool that calms me during overwhelming moments, reminding me of how far I’ve come and the positive aspects of my life. I now have a more optimistic mindset.

To begin, dedicate a few minutes each day to write down one or a list of things you’re thankful for. Over time, this practice can enhance contentment, resilience, and appreciation of life. Studies show that regularly practicing gratitude can improve your mood, strengthen relationships, and better your overall health by reducing stress levels. Gratitude journaling is a mindful practice to appreciate the present and celebrate your journey!

8. Maintain Social Connections

As an introvert, I still long for a connection with friends and loved ones. Spending time with others and nurturing your relationships can provide emotional support and reduce feelings of isolation. 

Sometimes, a small gesture of reaching out to a friend or family through messaging impacts your relationship positively. My sister and I message each other every day. As we grow older, we enjoy each other’s company, even if we live miles apart. The same goes for my friends. I would reach out once in a while to catch up and let them know that I am thinking about them and their well-being. 

Everyone is busy with their own activities and schedules. If you cannot meet for coffee, simple forms of communication are effective in maintaining connections. 

Become a Happier You

Your well-being is your most valuable asset, and the habits you create today will shape the life you’ll lead tomorrow. I urge you to prioritize your self-care through these healthy habits. I hope my experiences and thoughts inspire you to develop your own self-care practices. We cannot afford to neglect our needs in this fast-paced world.

It does not require a massive change in your lifestyle. Start where you are and choose one habit to integrate into your daily routine. Remember that persistent consistency and balance will help you develop these small habits. I wish you all the best in your journey to becoming a happier you!