10 Easy Self-Care Ideas That Can Help Boost Your Health

“My definition of self-care means knowing what is needed to ensure your health and happiness in life,” according to Robyn Gobin, Ph.D., a licensed clinical psychologist and author of The Self-Care Prescription who’s based in Savoy, Illinois. “It’s pouring into yourself and taking care of yourself.”

You could think of it as being a good mother to yourself, adds Los Angeles-based clinical psychotherapist and A Year of Self-Care author Zoe Shaw, Psy.D. “When we think of what a good mother is, it’s someone who is nurturing and warm, but it’s also someone who makes you eat your vegetables, go to bed on time and brush your teeth,” she says. Self care takes all this into account, refreshing the body as well as the mind.

Self-care may sound like a fluffy wellness word, but experts emphasize it’s deeply important. “Without self-care, someone can feel burned out, depressed or anxious,” says Judith Belmont, M.S., a psychotherapist in Naples, Florida and author of The 5-Minute Self-Care Journal For Women. “Many people also find that their relationships suffer when they don’t take time for self-care.”

Taking good care of yourself is crucial for having the physical, mental and emotional energy to accomplish your goals, adds Dr. Shaw. “Just like a car needs regular maintenance to run properly, so do we. Without self-care, we break down.”

There are several forms of self-care, including:

• Physical: “This type of self-care is taking care of your body,” says Dr. Gobin. “It involves getting enough sleep, making sure to work movement into your day and fueling your body with nourishing food.”
• Mental: Mental self-care starts with paying attention to how you’re talking to yourself, says Dr. Shaw. If you are feeding yourself toxic messages, like that you aren’t good enough, mental self-care replaces that with something more encouraging. She says another aspect is challenging yourself intellectually, such as through word game apps like Wordle, reading or learning a new language.
• Emotional: “Emotional self-care is about understanding your emotions,” adds Dr. Shaw. “A lot of people go through life just reacting and not understanding where those reactions are coming from.” Journaling and therapy are examples of emotional self-care.
• Spiritual: Connecting to a higher purpose can be a form of self-care, according to Belmont. For some people, this is tied to religion, but it doesn’t have to be. “It’s about connecting to the fact that your life has meaning and pursuing your passion,” she says.
• Social: Even if you’re introverted, Belmont says social self-care is important. It involves spending time with people you enjoy. Considering that loneliness is scientifically linked to worsening both mental and physical health, particularly among older adults, this type of self-care shouldn’t be overlooked^[1]Lee E, Depp C, Palmer B, Glorioso D, Daly R, Liu J, Tu X, Kim H, Tarr P, Yamada Y, Jeste D. High prevalence and adverse health effects of loneliness in community-dwelling adults across the lifespan: role of wisdom as a protective factor. International Psychogeriatrics. 2019;31(10):1447-1462. .
• Financial: “If you have debt, it is going to have a ripple effect over other areas of your life,” says Belmont. That’s why it’s important to prioritize financial self-care, she explains, which includes budgeting, financial planning and managing debt. Plus, some extra cash could come in handy in medical emergency.

With so many types of self-care, it can be difficult to know how to implement them into your life. Here are 10 methods to tryeven if you don’t have a lot of free time.

1. Get Eight Hours of Sleep a Night

“Getting adequate sleep is underrated in this country, but it’s so important,” says Dr. Gobin. Adults should get seven to nine hours of sleep a night, according to the Sleep Foundation. Setting aside just 20 minutes in the evening to wind down can help prime the body for rest. Reading, journaling or even coloring are all ways to relax before bed that don’t involve screens, which can get in the way of good sleep.

2. Go for a Walk in Nature

Incorporating movement into your routine is important for physical self-care. Scientific studies show that regularly walking in nature is also linked to improving mental health^[2]Coventry P, Brown J, Pervin J, Brabyn S, Pateman R, Breedvelt J, Gilbody S, Stancliffe R, McEachan R, White P. Nature-based outdoor activities for mental and physical health: systematic review and meta-analysis. Population Health. 2021. .

3. Eat a Nutrient-Rich Meal

Not getting enough essential nutrients can lead to feeling mentally and physically drained, which is why experts say nourishing the body with healthy foods is important. Dr. Shaw encourages engaging all the senses as you enjoy your meal, taking in its colors, smell, texture and taste.

4. Listen to a Podcast

This is an example of mental self-care, and it can be done at the same time as physical self-care. Listening to a podcast is a way to engage the mind. If you’re not into it, try a word game, reading or learning about a new subject, suggests Dr. Gobin.

5. Meditate

The benefits of meditation have long been established. Research shows taking time to relax and re-center can lead to better physical health as well as fewer feelings of anxiety and depression.

6. Journaling

Journaling is an effective form of emotional self-care because it can help you process and understand your emotions, explains Dr. Shaw. There are many journals with specific purposes in mind—gratitude, self-love, intention-setting—and it doesn’t have to be time-consuming. Even just taking five minutes a day to reflect can be beneficial, she says.

7. Connect With a Faith Community

If you have religious beliefs, connecting with like-minded individuals at a church, temple or mosque is a way to practice spiritual and social self-care. “This is important for giving perspective on what your life is actually for,” adds Dr. Shaw. Setting aside this time serves as a reminder that there is more to life than just going through the motions.

8. Volunteer in Your Area

Anyone can put this into practice, whether they have specific religious beliefs or not. Making meals for the underserved, participating in a clothing drive or helping out at a local senior center are all ways to volunteer. “It’s another way of connecting to a bigger purpose beyond just yourself,” Dr. Shaw says.

9. Meet a Friend for Coffee

Studies show a direct link between friendships and life satisfaction^[3]Amati V, Meggiolaro S, Rivellini G, Zaccarin S. Social relations and life satisfaction: the role of friends. Genus. 2018;1:7. . That’s why it’s important to find time to regularly meet up with people in your life who bring you joy. If your loved ones don’t live close, schedule a phone or video call.

10. Spend 30 Minutes a Week Tracking Your Finances

Poor finances can spill over into other areas of your life, disrupting your emotional, mental and even physical health. Setting aside 30 minutes a week to manage your money and reflect on your financial goals can help keep your overall well-being on track.

Self-care isn’t as time-consuming as you may think, according to Dr. Shaw. “Start small,” she says. “If you only have five minutes a day to devote, that’s a start. The key is to at least check in with yourself once a day.”

Once you start putting it into practice, you may start seeing the benefits and be encouraged to keep going. “You might notice that you feel more energized throughout the day, more connected to the people around you, and more connected to yourself,” she says.

All three experts emphasize that self-care isn’t selfish. If you are consistently feeling off or on edge, it can be helpful to come back to the list of different types of self-care to pinpoint which area you may not be prioritizing. That way, none of the areas get neglected.

“When you prioritize self-care, you get to be the best version of yourself,” says Dr. Gobin. “You’ll be more thoughtful, rational, compassionate, loving and well-resourced.”

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