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Published on September 2, 2019

13 Essential Self-Care Tips for Busy People

13 Essential Self-Care Tips for Busy People

You provide plenty of time to your work and family each day, but how much time do you allot for yourself? You go to sleep each night with the intention of carving out some “me” time tomorrow. Then before you know it, a couple days will turn into a month, and a month will turn into a year. Now you tell yourself, “I just need to grind for a couple years” and then I will be able to live the good life.

While it may seem necessary to devote all of your time to your professional life, if you want to be successful for the long-haul, you are must take care of yourself first. Although it does not feel like there is enough time in the day, you will benefit from these 13 self care tips for busy people.

When it comes to your self-care, you need a measurable and consistent strategy. Your self-care strategy needs to encourage your physical, emotional, social and spiritual well-being. When you spend too much time on any one aspect of your well-being, you run the risk of losing your balance.

You need to look at your self-care as a question of self love. Do you love yourself?

While this may seem like a silly question, let me ask you it another way. How do you show yourself that you love yourself? Do you take a moment each day and ask yourself how your day went? Or do you take yourself out for lunch every so often? Do you plan fun activities or write yourself simple notes? It probably seems silly to think of yourself this way, but I want you to be honest.

If someone else treated you the way you treat yourself, would you believe them if they told you they loved you? The truth for most of us is we wouldn’t. Love is more than a word or a feeling, it is an action.

I know you do not have a lot of time, so keep in mind these self care tips are meant to be completed within a short amount of time each day. You do not need to feel pressured to add every self-care tip to your daily routine.

However, it is recommended that you add at least one self care strategy for each of the four pillars of your well-being.

1. Begin Counting Sheep

This is not the first time you have heard someone tell you how important sleep is, and I am sure it will not be the last time. Of course, late at night is when the kids go to sleep or when the company stops moving, so it is natural you want to use this time to “catch up”. However, when it comes to your self-care, if you want to operate at peak efficiency, you need to get the proper amount of sleep.

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In order to ensure you are able to get the proper amount of sleep each night, you need to make a night routine. Start by setting the time you want to wake up and then, determine what time you need to go to sleep. For example, if you need eight hours of sleep and want to wake up at 7am, then you need to be asleep by 11pm.

Now that you know the time you need to be asleep by, make a list of what needs to be done for you to go to sleep. Whether that is an email for work or helping the kids with their night time routine, you want to allot enough time for these activities so you will not be up past your bedtime.

Developing a night routine maybe a good idea: The Ultimate Night Routine Guide: Sleep Better and Wake Up Productive

2. Start Moving and Shaking

You likely know exercising reduces the chance of you developing heart disease, stroke, or diabetes. However, did you know that exercise also protects your memory and thinking skills? Studies suggest that the part of your brain that controls your thinking and memory have “greater volume” in people who exercise.[1]

The recommended amount of exercise per week is 150 minutes, but it is okay if you start small and work your way up.

3. Expand Your Palate

There are plenty of nutrients in fruits and vegetables. The problem is most people do not have the proper amount of nutrients in their food. As a result, you are forced to take vitamins to get the nutrients you need.

Supplementing your nutrients with vitamins is always an option, but you have to eat anyways. Might as well kill two birds with one stone by eating foods that have a high nutritional value.

4. Take a Vacation

I know what you are thinking and you are probably right. You do not think you have time to take a vacation and you may be right in some regards. But, there is a saying that people sacrifice their health to attain wealth and then, they spend their wealth trying to buy back their health.

You do not want to stress yourself out to the point that you are making yourself sick. You do not need to take a cruise or anything grand. You can simply take an afternoon and promise not to answer any calls or check any emails.

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Spend that time as you see fit. You can use that time to clean or iron your clothes for the week. You can go finish that movie or book you just have not had the time to complete. It is up to you, as long as you are disconnecting from the stresses of your normal life.

5. Start with the Warm and Fuzzes

Each morning, it is a great idea to start your day by giving thanks. This self-care tip can be done while you are taking a shower or driving to work. You simply think about three things you are grateful for in your life.

“People feel and express gratitude in multiple ways. They can apply it to the past (retrieving positive memories and being thankful for elements of childhood or past blessings), the present (not taking good fortune for granted as it comes), and the future (maintaining a hopeful and optimistic attitude)”[2].

And to inspire you a little bit, here’re 32 Things You Should Be Grateful For.

6. You and Superman

You know how Superman needs the sun to refuel? Well, you do too. Open a window or take your work outside, it does not matter. You are doing well as long as you have the sun shining down on you.

Unlike other essential vitamins, which are obtained through food, vitamin D is achieved through the skin’s exposure to the sun. In fact, at least 1,000 different genes that manage virtually every tissue in your body are regulated by vitamin D.[3]

7. It Is Okay to Say No

People pleasing tendencies are inside all of us. If you have ever gone along to get along, then you need to start saying no more. It is physically and emotionally draining to do something you do not want to do.

The good news is, you can say no. So what if someone does not like you!

The reality is doing something you do not want to do is only forcing people into your life that you would be better without. That is why it is critical for you to be your authentic self in all interactions. You will save plenty of time and money when you are honest and let people know how you feel.

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Learn to be the authentic you: How to Be True to Yourself and Live the Life You Want

8. Connect with Your Inner Self

Mindfulness mediation is a powerful self-care tip for the busy person. You can accomplish mindfulness meditation in as little as a few minutes. All you need to do is focus on the present.

One of the easiest ways to practice mindfulness meditation is to focus on one of your five senses. Your senses are always in the present, so focusing on them will help you to be mindful of what is going on in the here and now.

The benefits of mindfulness mediation are numerous. It can help you to increase your ability to regulate emotions, as well as manage your stress and anxiety.

If you want to start to meditate, try this: Meditation for Beginners: How to Meditate Deeply and Quickly

9. Spend Time Catering to Yourself

Do one nice thing for yourself every day. It can be as grand or modest as you decide. You can try one of these 30 Self-Care Habits for a Strong and Healthy Mind, Body and Spirit.

By taking the time to treat yourself to something nice, you are teaching yourself that you are worth it.

It is important for you to have a positive self-image of yourself. By adding this self-care tip, you will increase your confidence and boost your overall self-esteem.

10. Let Go of the Past

You got to stop holding on to old stuff. Whether you hurt someone or someone hurt you, you need to forgive and move on. The past cannot be changed, nor does it guarantee your future. You have the ability to make decisions that will positively alter your life every day.

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I love the practice of writing an issue on a piece of paper and then destroying the paper as a symbolic way of telling yourself it is done.

And there’re more things you can try to learn to let go: 7 Ways To Let Go Of The Past And Live A Happy Life

11. Be a Caregiver

Helping others is a great way to improve your well-being. You can help a coworker, grow a plant in your yard, or even get a pet. By taking the time to help others, when they succeed, you feel rejuvenated yourself.

This can be as small as holding the door for someone or you could have a plant that you only need to water once a week.

12. Use Your Funny Bone

All you need to do is laugh. Even if you do not find anything particularly funny, laugh anyways. Laughing can improve your mood and it is also shown that people who laugh live longer. Even though it may feel unnatural to laugh when you do not find anything funny, your fake laugh will turn into a real laugh.

13. Paint Your Canvas

It is important to make sure you have the proper mindset on a daily basis. You have probably heard of some of the benefits of having a vision board. If you have not already done so, I encourage you to take some time to create a vision board.

However, I know how busy you are, so here is the next best thing:

Decorate your office with pictures of your friends and family. If you do not like your friends and family on this particular day, decorate your desk with pictures of your favorite places. These images are going to be a positive reminder of the things you enjoy in life.

Final Thoughts

You do not need to add all 13 self-care tips into your life. However, you can start by adding one and then working your way. Ideally, you will have a self-care plan that includes tips that address your physical, emotional, social and spiritual well-being.

Remember, you do not “have” time, you “make” time. So choose to prioritize yourself and set yourself up for long-term success.

More About Self-Care

Featured photo credit: Trent Szmolnik via unsplash.com

Reference

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Last Updated on January 24, 2020

10 Good Habits To Have in Life To Be More Successful

10 Good Habits To Have in Life To Be More Successful

Habits are behaviors and patterns that you showcase by default. They enable you to carry out crucial activities like taking a shower, brushing your teeth, getting prepared for work.

Interestingly, you follow this routine every day without considering them. Your unconscious habits create room for your brain to perform more advanced activities like problem-solving and choosing what book to read.

Everyone has habits, and several of those habits are activated every day. I would classify them into three groups:

  • The first category includes the habits that you hardly notice as they have become a major part of your life- such as brushing teeth or wearing clothes.
  • The second category comprises good habits to have to be more successful-like eating healthily, exercising your body and reading books.
  • The last group consists of those habits that are harmful-like procrastinating, smoking or overeating.

Habits are fundamental to becoming successful in life — or probably ending up a failure. Yet, as significant as habits are, some lack the knowledge of their capabilities.

Habits are default activities that you engage in without giving an afterthought. They are automatic behavioral or mental activities. They help you carry out some actions without exerting too much energy. They simplify your life.

Several people aspire to break bad habits. For instance, some people diet to stop overeating. They exercise to reduce obesity. Habits can hinder or impact your performance and productivity.

That’s why I would share 10 good habits to have to be more successful in life.

1. Begin Your Day with Meditation

I recommend mindful meditation early in the morning. This practice helps you to be in the present moment. Consequently, it enables you to be mindful of challenging situations during the day.

Different stressors may trigger as you go through the day; meditation helps you to remain calm before taking on the challenges.

Personally, it helps me to devise strategies and think about ideas. Meditation is a good habit to have if you want to be connected to what’s significant in your life.

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2. Be Grateful for What You Have

Sometimes, you waste time thinking of what’s not enough. You become immersed in those daunting challenges. However, challenges justify the presence of hope. When you have life, you have expectations. You will be free from challenges when you are six feet under. The only strategy you have to stop focusing on your problems is to focus on what you have.

Gratitude is a time-tested pathway to success, health, and happiness. It redirects your focus to what you have from what you lack. Here’s what James Clear does every day,[1]

“I say one thing I’m grateful for each day when I sit down to eat dinner.”

3. Smile

Can you pause and smile before you continue reading this?

Now here is what just happened based on research conducted by the Association for Psychological Science; you set a pace for living a happier life when you smile. A genuine smile or what’s called a Duchenne smile is a good habit to have if you want to find spiritual, emotional and mental peace of mind.[2]

Smiling induces the release of molecules that function towards fighting stress. The physiological state of your body determines the state of your mind. When you slouch or frown, your mind takes cues relating to unhappiness and depression. But, once you adjust yourself by putting up a smile, you begin to feel a new level of excitement and vibrancy.

Can you smile again?

4. Start Your Day with a Healthy Breakfast

Starting your day with a healthy breakfast is a good habit to have and forms a crucial part of your life. Nevertheless, about 31 million Americans skip their breakfast each day.[3]

If you are fed up hearing that breakfast is a crucial component of your day, you are only fighting the truth. If you want to become more successful, you need to ‘break your fast’ with healthy foods every morning.

This habit is not difficult to form if you usually rush out the door every single morning. You can wake up earlier to fix yourself a meal so you don’t break down during the day.

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Get inspired by these 20 Healthy Breakfast Choices That Will Save You Time.

5. Exercise Daily

One of the good habits to have is to exercise your body and muscles every day. You don’t have to run a marathon or lift a weight. You only need to engage in less strenuous activities that oxygenate your blood and inject endorphins in your body.

Jack Dorsey, the CEO of Twitter, classified exercise as a good habit to maximize his already jam-packed schedule.[4] He said,

‘I wake up by 5, meditate for 30 minutes, seven-minute workout times three, make coffee, and check-in.’

He said on Product Hunt that he follows this routine every day as it gives him a steady-state that empowers him to be more productive.

6. Manage Your Time as You Manage Your Finance

Another good habit is the act of managing your time effectively. This goes a long way to impact your achievement.

Time management is what separates the successful from the rest of the world as we all possess the same amount of time. How you leverage time determines your potential to succeed in life.

So how do you manage your time effectively?

Here’s Jack Dorsey’s recommendation in one of the Techonomy events;

“I accomplish effective time management by theming my days and practicing self-discipline. These themes help me handle distractions and interactions. If a request or task does not align with the theme for that day, I don’t do it. This sets a cadence for everyone in the company to deliver and evaluate their progress”.

And this is Dorsey’s weekly theme:[5]

  • Monday – Management
  • Tuesdays – Product
  • Wednesday – Marketing and growth
  • Thursdays – Developers and partnerships
  • Fridays – Culture and recruiting
  • Saturdays – Taking off
  • Sundays – Reflection, feedback, strategy, and preparing for Monday

No wonder he was able to run two companies when others were struggling with one job.

7. Set Daily Goals with Intentions

Everyone has goals. It may relate to business or personal life. The truth is, we’re all tending towards a particular direction or another. Nevertheless, while long-term goals can offer you direction, it’s your daily goals that you establish that help you develop short-term goals that are essential for your success.

Long-term goals may not give you the motivation you need to keep on. But when you implement your short-term milestones daily, you become fired up, and you can overcome the challenges that come with taking on bigger tasks.

Here’s the main truth:Successful people don’t set goals without establishing their intentions. According to Jennifer Cohen of Forbes,[6]

“What helps you to achieve your desired expectation is ensuring intentions accompany your daily goals.”

Be intentional about your daily goals!

8. Seek Inspiration

It is usually difficult to be inspired for a considerable length of time. Sometimes, you become discouraged and feel like giving up on your goals when things are not working out as intended.

A practical approach to stay on top of the situation is to inspire yourself each day. When you wake up in the morning after meditation, watch some motivational videos, and let the story of great leaders inspire you.

Establish what Anthony Robbins called the ‘hour of power.’ Determine how many minutes you spend but make it count. Inspiration is the fuel for achievement because when you can conceive it in your mind, you can accomplish it.

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Michal Solowow, an investor and the founder of Mitex, a construction company puts it this way,[7]

“The problems I encounter in everyday life motivates me to find solutions. This is a self-propelling mechanism. becoming a billionaire was never a motivating factor.”

9. Save Steadily, Invest with All Prudence

I can exhaust the good habits to have without talking about saving and investing. Most times, you overlook the significance of saving for the future when you are living in your present moment. According to CNBC, a $1000 emergency will propel several Americans into debt.[8]

However, it is not enough to save, and you must invest your fund and be wise with it. If you pay attention to this now, you will set yourself for a life of success in the future. Ensure you save at least six months in your emergency account so you can be prepared for any future emergency.

10. Budget and Track Your Spendings

Benjamin Franklin warned of taking the precaution of little expenses. He said,

“A small leak sinks a great ship.”

It is easy to discard little expenses, but the truth is they always add up. This happens when you fail to budget.

Budgeting is a good habit to have, which can impact your financial life significantly. The money you spend on extravagant lifestyles can be saved and invested in your future.

The Bottom Line

Endeavor to cultivate these good habits to have to become more successful as you journey through life. The quicker you cultivate them, the faster you achieve your goals.

More About Habits

Featured photo credit: Andrijana Bozic via unsplash.com

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Reference

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