Daily self-care made simple: A practical guide

Investing in your mental wellbeing through these practices is the best decision you can make for both your career and personal happiness.

Pouring endless energy into your job can often leave little time for personal wellbeing.

However, as many of us would acknowledge — be it consciously, or subconsciously, practising self-care is essential for maintaining productivity, health, and happiness.

With that in mind, and in commemoration of Self-Care Day on 24 July, Sarah Gideon puts together a practical guide to help dedicated professionals, like yourself, integrate self-care into your daily routines. 

Get some shut eye 

Sleep is essential for cognitive function, mood regulation, and overall health. To achieve the recommended seven to nine hours of sleep per night, create a consistent bedtime routine. it would be best to turn off your screens an hour before bed, keep your room cool and dark, and go to bed at the same time every night. These practices will help ensure you get the restorative sleep you need to function at your best. 

Get moving! 

Exercise is crucial because it releases endorphins that will help relieve stress and improves mental wellbeing. To incorporate it into your routine, find an activity you enjoy, whether it’s yoga, running, or a quick HIIT workout and aim for at least 30 minutes of physical activity on most days of the week. If time is a constraint, consider using apps or online classes to fit exercise into your schedule more easily. If these exercises seem too daunting, even a simple walk can make a significant difference! 

Eat healthy  

Proper nutrition fuels your body and mind, enhancing productivity and resilience. To achieve this, plan and prepare balanced meals that incorporate fruits, vegetables, lean proteins, and whole grains. Avoid excessive caffeine and sugary snacks, opting instead for healthier alternatives like nuts, yogurt, and fresh fruit. By making these mindful choices, you support both your physical health and mental clarity. 

Set boundaries 

Establishing clear boundaries between work and personal life is crucial for preventing burnout and ensuring you have time for relaxation and hobbies. Maintain these boundaries by designating specific work hours and adhere to them, communicate your limits to colleagues and supervisors, turn off work notifications after hours, and resist the temptation to check emails outside of your designated work times. 

Schedule breaks 

Regular breaks are crucial for enhancing focus and preventing mental fatigue. One effective method is the Pomodoro Technique – work for 25 minutes, take a break for five. During longer breaks, it's beneficial to have a meal or take a short walk. To make this practice a seamless part of your routine, schedule these breaks into your calendar just like you would for any other meeting. This structured approach will help maintain productivity while supporting overall wellbeing. 

Embrace mindfulness and relaxation techniques 

Mindfulness is a powerful tool for reducing stress and enhancing emotional regulation. To weave mindfulness into your daily routine, explore practices such as meditation, deep breathing exercises, or journaling. Certain apps out on your Play/Apple store can offer guided sessions, even after the most exhausting days, helping you stay centred and balanced. By incorporating these techniques, you can nurture a more serene and focused mindset.  

Cultivate hobbies and social connections 

Engaging in hobbies and social activities not only enriches your life but also provides a refreshing break from work. Carve out time each week for activities that bring you joy, such as reading, gardening, or playing a musical instrument. Moreover, nurturing your relationships with friends and family through regular calls, video chats, or social outings can further enhance your wellbeing and offer a balanced escape from your professional demands. 

Seek professional support when needed 

Professional guidance is key to handling stress and staying mentally healthy because it offers personalised support. If you're feeling overwhelmed, consider talking to a therapist or counsellor.  

Integrating self-care into a workaholic lifestyle may seem challenging, but it’s essential for long-term success and well-being. By cultivating these habits, professionals can unlock a balanced and fulfilling life. 

Remember, taking care of yourself is the best investment you can make for both your career and personal happiness! 

READ MORE: Your guide to a healthier you: Feed your mind, body and soul with these tips and tricks