Benjamin Otu EffiwattWhen most people think of simple self care routines, I bet bubble baths and Netflix weekends come to mind. But let’s be real — while those things are great, they’re not exactly things we can do on a daily — or even weekly — basis.
But self care doesn’t have to be big to be meaningful. When I first started thinking about self care, I equated it with grand gestures. Bubble baths? Sure. Buying expensive face masks? Definitely. Taking an entire day to relax? You bet. But the thing about those kinds of plans is that they just aren’t realistic for most people every day.
I used to think that in order for self care to “count”, it had to feel extravagant. I would tell myself I deserved a bubble bath and go take a ten minute shower instead, feeling guilty the whole time. If you’ve ever done this to yourself, you’re not alone.
5 Simple Self Care Routines
Why Simple Is Always Better Than Perfect
Think about the last self care plan you started that didn’t work out. Was it too hard to follow? Too expensive? Did it require time or energy you just didn’t have? This is why most self care plans fail. We think we should love taking care of ourselves, but when it feels like a chore, we suddenly find every excuse not to!
Trust me, I’ve been there too. I’ve bought into the whole “fill your entire morning with affirmations and journals and incense” routine more times than I care to admit. I always end those routines after the fourth day.
The routines that stick are simple. So simple, your brain doesn’t even know how to protest. It’s not that I never sit down and journal. I do! But making that my first step in my morning routine was unsustainable. When the habits you form are easy to pick up and don’t mentally feel like a “hassle”, you won’t feel the need to resist them. And when you stop resisting those small moments of restoration, you’ll start to crave them. This isn’t about force and discipline. It’s about baby steps you can take today that turn into miles down the road.
There’s nothing wrong with wanting self care that feels glamorous. Heck, write that vision board if it makes you happy! There’s just a difference between how you want self care to be and what you’ll actually stick to. I promise that by starting these simple routines, you won’t feel the need to give up your entire afternoon to feel “okay”. You’ll start to feel better by taking better care of yourself little by little every day.
What Gets in the Way (& Why It’s Not Your Fault)
Okay, but what about life? We didn’t even talk about how busy life gets in between those simple self care routines. Work. Family. Relationships. Deadlines. Kids. Dogs. Laundry. Life eats our time and energy. Some days, by the time I’ve folded enough laundry to satisfy my itch to fold laundry, I don’t want to do one more single thing — even if it is for myself.
I used to beat myself up for feeling this way. “You should be RESTING during your free time!” I’d yell in my head. But the thing is, rest doesn’t just magically happen when we’ve finished folding laundry. It’s something we have to do, no matter how busy life gets.
Trust me, I’m as guilty as the next person of going days on coffee and “people-pleasing” energy before I allow myself to rest. Here’s the thing though — I started allowing myself to rest WHEN I needed to, instead of when I “earned it”. You don’t have to earn rest. You don’t have to earn self care.
You’re not failing yourself if you didn’t drink enough herbal tea yesterday or finish that cute little journal you bought. Those cute little things are great, but they’re not the foundation of your self care practice. The foundation is built by these simple routines that you can start today. No guilt, no pressure, and absolutely no memorizing needed.
Simple Routine #1: A Morning Ritual That Starts Your Day Off Right
Okay so this one can be as long as you want, but it doesn’t have to be. Taking 10–15 minutes to be present with yourself before you check your phone or listen to anyone else’s thoughts for the day is game changing. I started making sure I woke up 15 minutes before my usual “wake up” time to just sit with a cup of coffee before diving into my day.
No emails, no notifications, just me and my thoughts. If you’re not into sitting by yourself, you can listen to music or a podcast. You can stretch or journal. It’s your ritual, and it can be whatever helps you wake up feeling connected to yourself.
Protect that morning time. When everyone else in the world is asking for your time and attention, you literally cannot pour from an empty cup. Wake up with enough time to yourself that you feel grounded before you take on the day.
Simple Routine #2: Movement Your Body Loves
Self care is not hopping on the treadmill when you hate running. News flash: exercise doesn’t have to feel awful to be effective. For years I tortured myself on cardio machines because I thought that was the only way to care for my body. Once I started moving however felt good — hello, 30 minute walks around my neighborhood! — I felt incredible.
Your body holds tension from your day. Moving in ways that feel good helps release that tension. But it also helps with something else important: your mood. Did you know that movement is one of the easiest ways you can emotionally regulate? It doesn’t have to matter if you’ve got a gym membership or a “workout personality”.
Your body was designed to move, so move it! Dance around your kitchen tonight. Take a yoga class you actually enjoy. Go for a hike at that trail you’ve been wanting to try. Just move your body in ways that feel good and do it regularly.
Simple Routine #3: Guarding Your Sleep Like It’s Golden
Listen, sleep is NOT lazy. Sleep is when your body and brain recharge and recover. When I started treating sleep as something I did “when I had time”, my life fell apart. But when I started making sure I got enough sleep every night — yes, every night! — I felt like I could take on the world.
Having a simple nighttime routine that tells your body it’s time to sleep is one of the best gifts you can give yourself. Even just shutting off screens an hour before bed and putting your phone away lets your body know that everything is okay and you’re safe to rest. You don’t have to follow my nighttime routine word for word. Start with one or two things that signal to your body that it’s time to wind down.
Simple Routine #4: Setting Boundaries with the People in Your Life
Wait, what? Self care includes saying no to people? Yeeeeeeeeeah. I used to be the maid, wife, daughter, and friend EVERYONE needed because I was afraid to let them down. The problem is, when you do that, you never take care of Number One: YOU.
Setting boundaries can feel scary. It can feel worse than just saying yes and having someone be upset with you! But guess what? You’re allowed to say no to people. You’re allowed to tell your friend that you can’t talk tonight — you need some quiet time. You’re allowed to look at your email and say, nope, it can wait until tomorrow.
You are allowed to set boundaries with the people in your life. When you do, you’ll find that you have more energy for the people who truly matter. Your boundaries allow you to show up fully for the people you care about because you’ve protected your energy.
Simple Routine #5: Sitting in Stillness (or Finding Reflection) for a Few Minutes Each Day
This may be the only self care routine on the list that doesn’t look like anything. But sitting with yourself — five minutes, every day — will change your life. Meditation is nothing new. In fact, there are so many benefits to meditation that you’d be crazy not to at least try it!
But if sitting totally still isn’t your thing, don’t force it. Find ways to sit with yourself each day though. Take a few minutes to breathe before each meal. Take a walk and notice your surroundings. Write down three things you’re grateful for each night before bed.
What matters is that you take time to pause. To put the phone down and just be present with yourself. When was the last time you truly did that? Without your phone. Without distractions. You are allowed to just exist, even if it is for five minutes a day.
Final Thoughts
Simple self care isn’t always glamorous or fancy. But it can be every bit as effective, and it’s the only kind of self care that will truly stick. Self care isn’t selfish, but it has to start with you. Be kind to yourself today, and every day going forward.
*** bonus round *** Pick one routine from the list and start it today. Tomorrow, add another. Take as much or as little of this routine as works for you. This isn’t about changing your entire life overnight. It’s about taking better care of yourself one tiny piece at a time.
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