self-care, baby.

Caroline
Jul 24, 2019
11 min read

Updated: Oct 10, 2019

Is it just me, or is 2019 flying by?! It seems like I just wrote my New Year's Resolutions and signed up for spring classes! Yet summer is already halfway over and we're approaching the chaos that is August. Yikes.

Even if you're not in school or working a job — it's just that time of year when everything speeds up. We're already in July; fall is coming up fast, y'all.

...where'd all the time go?

With half the year still ahead of us, it's important to prevent burnout. It's completely OK to have some relaxation time. Don't believe me? — I have some news for you.

Today is International Self-Care Day!

If there is ANY day to stop and take 60 seconds to catch your breath... today is that day.

One thing I want to harp on: I am not here to tell you to book a spa appointment, try out a juice cleanse, or binge-watch two seasons of that Netflix original series.

I'm writing this in order to promote holistic wellness — physical, mental, emotional, social, and spiritual. I'm here as a resource for anyone who is struggling to achieve wellness. I'm sharing my own journey, because God knows it's taken me a while to get here! If you're struggling with any form of wellness, I want to make this daunting process more easily-attainable for you. It might be tough to "do" self-care, or seek out therapy, or switch up your diet, if you're lacking in time or financial resources. But it's not impossible.

Self-care is for everyone. I promise you. |

The act of self-care is daily. It involves making intentional choices with our "highest self" in mind. This process of decision-making is crucial to our wellbeing as humans. Any little thing you can do to boost your energy, motivation, and self-esteem... DO IT!

"Self-care" doesn't have to be extravagant. Nourishing yourself can be relatively quick, realistic, + simple!

I'm super excited to share with you these QUICK, CHEAP, ACTIONABLE TIPS on how to nourish your whole being — mind, body, and soul. Some of these ideas are...

simple switches you can make each day
minor tweaks you can incorporate into your pre-existing routine
quick, only taking 10-60 seconds

Below are several ideas for actionable self-care. Hoping that y'all find this list useful beyond International Self-Care Day ☺

MIND.

1. PROMOTE your BRAIN HEALTH!

TRY: Downloading apps that focus on brain-training or memory skills
WHY: Having access to brain-boosting games helps you maximize your cognitive performance over time! There are even apps being developed to identify and prevent dementia & Alzheimer's.
TIME: Completely up to YOU. Take those 5 minutes you spend mindlessly scrolling through Instagram, and switch out social media for a brain-training game instead! (you know, those 5 minutes before getting out of bed, or during your lunch break, or your bathroom break...)
COST: If you have access to a phone → $0.00. Download free apps like Peak or Lumosity to exercise your mind each day!
PRO TIP: Personally, I love playing Boggle on my phone each morning (yes, the board game, but they turned it into an app!) It's a great way to wake up each day... rather than scrolling through Twitter or Facebook, I'm exercising my mind in a fun way + I'm activating the part of my brain that deals with language! It's completely free to download, and you can choose how much time you spend on Boggle. You can either play 1-on-1, where each round is 2 minutes, or you can join a "tournament" with many players, which are shorter. Tournaments have three options: 30, 60, or 90 second rounds. And for all you multilingual folks — you can even change what language you want to play in, just by going to the in-app settings!

2. FEED your MIND!

TRY: Watching a TED Talk instead of whatever show you're about to start watching on Netflix or Hulu. (Seriously.)
WHY: TED Talks are shorter than your average TV show, they grab your interest, they're usually very inspiring, & you just might learn something cool along the way! There's pretty much a TED Talk for everything ...regardless of what interests you.
TIME: Anywhere from 4 minutes to 40 minutes. Most are approx. 10-15 minutes long.
COST: $0.00 so long as you have access to YouTube! They're completely free to watch on their website too, and you don't need a streaming service.
PRO TIP: If you're into health & wellness like me, try watching a TED MED talk! There are also videos from community-organized TEDx events held at universities around the US, and there are even TED-Ed videos (created by artists & teachers!) AND, not only are TED Talks available in 100+ languages, but most have closed-captions, and many even have the entire transcript available on their website, directly underneath the video.

3. PRESS PAUSE

TRY: Taking 5-minute breaks when doing important tasks. (This is called the Pomodoro Technique if you want to research more about it!)
WHY: If you work on a project (or study) for 4 hours straight... you will burn out. No question about it. But if you do the work in chunks & take short breaks every half-hour, this will allow your brain to pause, process what you were just doing, & prepare to move onto the next session of productivity.
TIME: ...5 minutes
COST: Monetarily, it's 100% free. There are Google Chrome extensions you can download to your computer that will time you for 25 minutes & block social media when it's not time for a break yet! Then, when the time is up, you're free to do whatever you want and re-start the timer. Now — with that being said — there is a technical cost (TIME) ...You're technically "losing" 5 minutes in between every 25-minute work session. BUT. HERE'S THE THING. By taking short breaks more often, you will actually increase your productivity and be able to fulfill your tasks quicker than if you hadn't taken a break! Why is that? A small break allows you to rest your brain, which will help you remain focused during the next work session. And as you probably know, higher focus = higher productivity!
PRO TIP: I've had so many people suggest this technique to me... from my favorite professor to my grandmother. I'd say they're pretty wise women who know what they're doing. So I tried out this method and... lo and behold, it actually works! I LOVE using this method to study: I see the breaks as mini-rewards for remaining focused. (Of course that's not the intent of this technique, but I frame these breaks as a type of self-care.) Intentionally choosing to give myself enough grace to rest for 5 minutes will ultimately allow me to thrive when I am working. ☺

BODY.

1. WASH YOUR FACE, HONEY

TRY: Rinsing with water (and clean hands!) in the morning & save the facial cleanser for the evenings. If I'm wearing makeup that day, then I'll wash my face in the morning and simply use micellar water in the evening (which removes makeup AND cleanses).
WHY: Taking care of your body is a way of pampering yourself, plus it's just a good hygiene practice.
TIME: It should take no more than 2 minutes per wash, TOPS. And I take forever to do things, y'all. It takes approximately 30 seconds to wash your hands, 30 seconds to apply cleanser to your face, 30 seconds to rinse it off, and 30 seconds to dry your face, hands, and the bathroom counter.
COST: Quality facial cleansers are pricey, but decent ones cost anywhere from $5-$20. The cleansers I recommend using (read here) are priced around $4.50 and $12 depending which one you purchase. Some websites offer promotions, discounts, and even coupons when you sign up with your email!
PRO TIP: Exfoliate — use a face scrub — at least once a week. This gets rid of dead skin cells, making your face fresh & bright! Plus, exfoliating helps to de-clog your pores and prevent blemishes.

2. EAT SMART!

TRY: Opting for a healthier version of whatever you're about to eat. For example: drink caffeinated tea instead of coffee, try having a smoothie instead of a shake, or eat a granola bar instead of a candy bar! It can even be as simple as switching out your potato chips for a different flavor that's lower in sodium.
WHY: Over time, these simple switches add up! Plus you'll enjoy that coffee (or shake, or candy bar, or bag of chips...) a lot more when you have it in moderation, my friend.
TIME: It takes no extra time choosing something healthier when you're walking down the aisle at Publix or standing at the Starbucks counter. What does take extra time: researching what's healthy for you, packing a healthy lunch, meal prepping, blending a smoothie at home... etc.
COST: It usually costs around the same amount — although sometimes it's more pricey since junk food is more "convenient" and more easily available. Usually it's only a couple bucks' difference... (Harvard says it only costs $1.50 a day to eat healthier) ...but that $H!T adds up. So that's why I say — don't change up your whole entire grocery list. You don't need to go vegan and shop at Trader Joe's where everything is outrageously priced... try switching out hot dogs and chips for chicken strips and canned veggies or a pre-packaged salad!
PRO TIP: Whatever switch you make, remember it's all about finding what works best for you. Try starting slow. First, substitute one food or drink item with another. This switch should be intentional. Does it fuel your body? Do you enjoy the taste? After a week, check in with yourself and see how it felt to make this switch! You DO NOT have to change up your whole diet, begin a fast, or give up ice cream (everything is good in moderation). In fact, you shouldn't fast or go on ANY sort of diet unless you consult a nutritionist, medical professional, or religious leader who knows how to do it properly (which, disclaimer, I am none of these)

3. GTFOutside!

TRY: Sitting outside or taking a short walk wherever/whenever it's safe for you to do so.
WHY: It is scientifically proven that spending time outside has many health benefits: from vitamin D, to decreasing stress and depression, to reducing inflammation, to reducing risk of children developing nearsightedness... check out this article from Business Insider to learn more about the health benefits (and to read the studies where this data came from)!
TIME: To get the benefits of being outdoors, you should probably spend 15-30 minutes outside each day.
COST: Other than transportation you may or may not need, it costs $0.00! (Unless you need sunscreen. Please buy sunscreen if you're anything like me or. else. you. will. fry.)

SOUL.

1. CONSUME UPLIFTING MEDIA

TRY: Switching out your morning Spotify playlist for an inspiring, personal-development podcast! Alternatively, you can create a motivational, positive playlist of music that gets you pumped for the day. Watch shows that put you in a good mood. Look for one positive news story amongst all the depressing ones. CULTIVATE your own JOY!
WHY: It's so easy to get into a rut of negativity. What you see & hear every day is literally what you're feeding your soul. So make a choice to feed it healthy, happy messages. (obviously don't ignore the news, but as I said earlier, make sure you're cultivating joy in your life!) Find some books, videos, and/or podcasts that make you truly excited to seize the day!!! It's important to observe how the media you consume makes you feel. Don't ignore your emotions! If you're stressed, for example, try listening to relaxing music while you tackle what's stressing you..... instead of watching an action-packed drama movie and manufacturing more stress.
TIME: Usually it takes the same amount of time as what you would normally be doing: you're just substituting the typical content with something more uplifting. Unless you're listening to a podcast episode — those usually take 10 minutes to an hour.
COST: Generally speaking, this form of self-care is FREE if you've got internet access, a podcast app, a Spotify or Apple Music account, Netflix or Hulu... etc.
PRO TIP: Personally, I've started listening to a podcast each morning while I'm in the shower, and if I want to listen to music instead, I'll listen to a podcast in the car while I commute. This saves me time because I rarely ever sit and listen to a podcast. I'm usually multitasking and doing something else while I listen.
If you're stumped on how to find the right podcast to listen to... just do a quick Google search, look at personalized suggestions on your podcasts app, or dig around some podcast hashtags on Instagram! (oh — keep your eyes peeled for this — soon I'll be posting a list of my top fave podcasts, just in time for the hustle-and-bustle of fall semester!)
MUSIC TIP: I can't resist a good pop/rap song, and I love me some reggaetón, but it's usually not the best for me when I'm stressed out. Personally, when I have a busy day ahead, I need to listen to a playlist of nothing but positive music that will pour encouragement into me. Music that will boost my confidence. Sometimes, if I have a lot of tasks I need to knock out, I'll go for an up-tempo EDM song with a catchy beat... that always inspires me to get in the zone & work quickly!

2. LET'S GET ~SPIRITUAL~

TRY: Developing a spiritual habit that you enjoy. Find purpose in routines & rituals — whether it's going to temple, church, your local mosque... it can be as simple as taking 10 minutes before bed to read a book on spirituality or religion. Practice meditation, do an at-home yoga routine for beginners, start a Bible study with friends, research if science and religion are compatible... heck, even astrology. Just find some sort of spiritual philosophy or practice that aligns with your morals.
WHY: Even if you personally don't believe there is a God, taking the time to connect with nature, the universe, a higher power — whatever you believe — is important. Plus it can be interesting and fun to explore different philosophies! It helps you understand other people, and if you're unsure of what you believe, figuring out your beliefs can help you cultivate a spiritual routine. Having spiritual practices helps us to contextualize our human experience! It's very grounding. Spiritual beliefs help us understand ourselves, our relationships with others, and even our sense of purpose & value.
TIME + COST: This is up to you. Spend as much time & money (or as little) as you want! There's free resources all over the internet, or alternatively, you can purchase theology books and pay for yoga classes. Meditation, observing shabbat, and reading the Bible are all practices that can take 5 minutes, or if you prefer, you can spend hours doing these things. Entirely up to you.
PRO TIP: Again, this is self-care only if you frame it that way. You must look at routines through a lens of intentionality. For instance: if you're a weekly church-goer, ask yourself this: am I going to church just because I'm "supposed to"? Now try to take mental note of all the ways attending church enriches your soul. Next time you're in a funk — and you feel like skipping church — remember how nourishing this spiritual experience is for you. View the weekly routine of "going to church" as a method of self-care for the soul.

3. SELF-EXPRESSION, BABY!

TRY: Finding a creative outlet you enjoy!
WHY: Everyone needs a healthy way of expressing themselves! PERIOD.
"But I'm not creative-" TIP: Sure, right now you might be thinking "but I am not artistic at alllll," but that does not matter one bit! Sure, your creative outlet can be traditional, like drawing... singing... dancing... painting... acting... photography. But you can also express yourself through your sense of style. Your handwriting. Your outfit choices. Your bedroom decor. Your phone case/lock screen picture. Even something as mundane as your car's air freshener scent. We make small, inconsequential choices every day — allow your soul to freely express itself through these minor choices. If you're not the "artsy kid" allow your soul to cultivate joy through all the little things in life!

I've been doing these things for the past six months, and I've already noticed a major confidence boost since I shifted my mindset and began turning the 'mundane' into acts of self-care. As a child I never loved routines, but these practices have quickly transformed into things that I look forward to each day. I assure you, if you try at least one of these actionable tips for a month, you won't want to go back to your old ways. Personal development is addictive in the best way, y'all.

Hopefully these cheap, quick, easy ideas help you begin cultivating joy & success in all aspects of your life! Nourishing your mind, body, and soul is crucial.

Let me know in the comments how YOU show yourself TLC!

And, like I said, keep your eyes peeled for more content soon 👀

Until next time -

♥, CAROLINE

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