Self-care often gets pushed to the bottom of the priority list in today’s fast-paced world. We think of it as something we will get to when we have more time—perhaps a spa day, a weekend getaway, or even just a quiet evening to ourselves. While these more elaborate forms of self-care are beneficial, they are not always practical for everyday life. The good news is, it does not have to be time-consuming or extravagant. In fact, it is often the small, intentional moments throughout the day that make the biggest difference in maintaining your mental health and wellbeing.

This blog will explore what self-care is, why it is important, and how to include it in short, manageable moments, even on your busiest days.

What is Self-Care?

Self-care is anything you do to take care of your physical, mental, and emotional wellbeing. It is not just about treating yourself to something special; it is about developing habits that promote balance and help you manage stress.

Why is self-care important?

• Stress management: Incorporating self-care can help lower your stress levels, reduce anxiety, and improve your mood.
• Preventing burnout: Taking time for yourself regularly can prevent you from feeling overwhelmed or exhausted by your daily responsibilities.
• Boosting mental health: Regular self-care supports mental wellbeing and promotes resilience when facing challenges.

The key is to remember that self-care is not selfish—it is essential for maintaining a healthy and balanced life.

Finding Self-Care in Small Moments

You may feel like you do not have enough time to prioritize self-care with a busy schedule. However, by weaving small acts of self-care into your day, you can make a significant impact on your overall wellbeing without setting aside large blocks of time. Here are a few ways to incorporate self-care into short, meaningful moments throughout your day:

1. Start Your Day with Intention

One of the easiest ways to incorporate self-care is to start your day with mindfulness and intention. Before diving into the rush of emails, work, or family responsibilities, take a few moments that are just for yourself.

Ideas for morning self-care:

• Mindful breathing: Spend two to three minutes taking slow, deep breaths before getting out of bed;
• Gratitude practice: Write down or think of three things you are grateful for to set a positive tone for the day; and,
• Stretch: Gentle stretching can help wake up your body and mind.

These small practices can help you begin your day with a sense of calm and focus.

2. Take Breaks Throughout the Day

It is easy to get caught up in the momentum of your day and forget to take breaks. However, short breaks are an essential form of self-care. Even if you only have a few minutes, taking time to step away from your tasks can help you recharge.

Ideas for short break self-care:

• Movement break: Get up from your desk and take a five-minute walk or do a few stretches to release tension;
• Mindful pause: Close your eyes and focus on your breathing for a minute or two to clear your mind; and,
• Snack mindfully: Take time to enjoy a snack or a cup of tea without distractions. Focus on the taste, texture, and temperature.

These small breaks can help reset your energy and improve productivity while taking care of your wellbeing.

3. Use Transitions as Self-Care Moments

Throughout the day, there are natural transitions between activities that you can use as moments for self-care. These transitions provide an opportunity to take a moment for yourself before beginning another task or activity.

Ideas for transitional self-care:

• Car meditation: If you are sitting in your car before heading into work or the store, take a few deep breaths or listen to a calming playlist before starting the next part of your day;
• Walk mindfully: If you are walking from one place to another, focus on the sensation of your feet hitting the ground or the sounds around you. Use this as a moment to ground yourself; and,
• Quick reflection: Before moving on to the next task, take a moment to check in with yourself. How are you feeling? Do you need a quick stretch or a few deep breaths?

Using transitions as small self-care opportunities helps keep you grounded and prevents stress from building up throughout the day.

4. Unplug from Technology

Technology is a major source of distraction and overstimulation. While it is often necessary for work or staying connected, taking short breaks from screens can be an effective form of self-care.

Ideas for unplugging as self-care:

• Phone-free meals: During lunch or dinner, put away your phone and take time to savor your food and enjoy the present moment;
• Social media pause: Schedule a few minutes each day to step away from social media, even if it is just five to10 minutes. Use this time to engage in something more restorative such as reading, drawing, or sitting quietly; and,
• Screen breaks: If you are working on a computer for long periods, take short breaks to rest your eyes and move away from the screen. Look out a window, close your eyes for a minute, or do a quick neck roll.

Unplugging can help reduce stress and improve your focus while giving your mind a break from constant stimulation.

5. End Your Day with a Relaxing Routine

How you end your day is just as important as how you start it. Incorporating self-care into your evening routine can help you wind down, release any built-up tension, and prepare for a good night’s sleep.

Ideas for evening self-care:

• Create a wind-down routine: Spend the last 30 minutes before bed engaging in relaxing activities, such as reading, meditating, or taking a warm bath;
• Reflect on your day: Write in a journal or mentally reflect on what went well during the day and how you felt. This helps create a sense of closure and allows you to let go of any lingering stress; and,
• Turn off devices: Disconnect from screens at least 30 minutes before bed to help your mind relax.

By creating a calming evening routine, you signal to your body and mind that it is time to rest and recharge.

Prioritizing Self-Care: Consistency, Not Perfection

Self-care is not about finding large chunks of time to indulge in elaborate practices. It is about finding consistency in the small moments. Whether it is a two-minute breathing exercise in the morning, a quick walk during your lunch break, or an unplugged meal, these small acts add up over time and contribute to your overall wellbeing.

Remember, self-care is a practice. It does not need to be perfect or rigid. Be gentle with yourself and look for opportunities to sprinkle small, intentional acts of self-care throughout your day. Are wondering if therapy is something you might need? View our blog “Should I go to Therapy?“

Next Steps

Incorporating self-care into your daily routine can help you manage stress, improve mental wellbeing, and create more balance in your life. By taking short moments throughout the day to pause, reflect, and recharge, you can prioritize your health without feeling overwhelmed.

If you are looking for additional support in building healthy self-care habits or managing stress, Willow and Sage Counselling is here to help. We offer in-person counselling in Surrey and Burnaby, as well as online sessions. Reach out today to book an initial consultation, where we can discuss your specific needs and create a personalized plan to help you integrate self-care into your daily life. Starting this process can lead to a healthier and more fulfilling routine!