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Last Updated on December 23, 2019

The 5-Step Guide to Self Care for Busy People

The 5-Step Guide to Self Care for Busy People

Self care is necessary for our physical and mental health, yet often it’s the first thing we drop when we find ourselves stretched for time. Without adequate self care, we are less likely to be the best possible version of ourselves, and our relationships, work, and experience of the world suffers as a result. Although it might feel like the opposite, the times when we feel least able to pay attention to our self care are the times when we most need it.

If you’re feeling stretched for time, it can be difficult to know how to start fitting self care into your week. Here is the 5-step guide to self care for busy people:

1. Start with Your Needs First

Self care is conventionally portrayed as pampering yourself, however, what it’s really about is meeting your human needs. This could be a need for relaxation, a need for quiet, a need for connection, a need for stability, and much more. Before you engage in any kind of self care related activity, think to yourself: what needs do I want to meet here? What do I need most in my life right now?

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Not only will this help you truly care for yourself on a very fundamental level, but it will make your self care more efficient. Instead of engaging in random self care activities in an attempt to feel ‘better’, you can pinpoint exactly what it is you need right now and go straight to meeting that need.

2. Schedule It

“I don’t have enough time” is one of the most common reasons I hear from people who are struggling to engage in self care on a regular basis. The antidote is this belief is to make time. Perhaps this sounds easier said than done, but one certain way to create time for your self care is to schedule it. Find a gap in your calendar during the next week and schedule in an appointment called “self care time”. Then, most importantly, stick to it.

Be realistic with your scheduling: if all you can see is the odd 10-minute gap, use that. Depending on what your current needs are, your self care could simply involve closing your eyes and breathing deeply for a few minutes to relax.

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3. Prioritize

While we’re on the subject of time, let’s talk about priorities. When we feel like we don’t have time to do something important, it’s either because we’re not making time, or because our priorities are out of alignment with what we actually need. Everything we do with our time is a choice. It might feel like we ‘have’ to do certain things, but, in reality, we have complete control over how we spend our time.

You can fit self care into your schedule, no matter how busy you are, by deciding it is a priority. Whether this means making it the first thing you do each morning, forgoing TV or Facebook time, saying ‘no’ to certain commitments, or potentially displeasing others, you can fit self care into your weekly routine if you prioritize.

4. Be Assertive About Setting Your Boundaries

When you start deliberately taking time for yourself and saying ‘no’ to commitments and requests, you might experience resistance from people around you. This can be emotionally challenging, especially if you’re not used to saying ‘no’ or placing your preferences above other people’s. If you’re faced with this kind of resistance, you need to be assertive about your needs and boundaries.

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When you start setting down boundaries about what you are and aren’t willing to do, it can be hard to stand your ground in the face of push-back from those around you. Remember: you can take half an hour for yourself, and the world will still be there when you return. And when you do return, you’ll be in a much better, healthier position to deal with the world around you.

Self care is not a luxury. It’s not selfish and it’s not indulgent. Self care is absolutely necessary to your physical and mental health.

5. Focus on Little and Often

Like exercise, meditation, learning, and other beneficial activities, self care is far more effective when you engage with it little and often, as opposed to big chunks every now and again. Practising some kind of self care activity that takes 10-15 minutes a day is far more helpful than one that takes two hours once a month.

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As well as the simple deep breathing exercise I mentioned above, other quick self care practices include meditation, short yoga routines, journaling, dancing around the room to a track of your choice, leaving uplifting quotes around your home or office for when you’ll most need them, creating a set of affirmations, or finding a change of scene.

Self care doesn’t have to involve a lot of money, nor does it require a lot of time. If you’re struggling to fit self care into your routine, start small, prioritise, and listen to what you need.

More Self-Care Tips

Featured photo credit: Maria Shanina via unsplash.com

More by this author

Hannah Braime

Hannah is a coach who believes the world is a richer place when we have the courage to be fully self-expressed.

The 5-Step Guide to Self Care for Busy People How to Enjoy Life In a Way Most People Don’t The 5-minute Guide to Meditation: Anywhere, Anytime 5 Killer Online Journal Tools That Make Journaling Easier and More Fun 7 Practical Ways To Improve Your Emotional Intelligence

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Last Updated on September 24, 2020

17 Ways Learn New Skills Faster and Enjoy the Process

17 Ways Learn New Skills Faster and Enjoy the Process

In the movie The Matrix, everyone was intrigued with the ability that Neo and his friends possessed to learn new skills in a matter of seconds. With the incredible rise in technology today, the rapid learning in the movie is becoming much more of a reality than you realize.

The current generation has access to more knowledge and information than any before it. Through the internet, we are able to access all sorts of knowledge to answer almost every conceivable question. To become smarter, it’s more about the ability to learn faster, rather than being a natural born genius.

Here are 17 ways to kickstart your Matrix-style learning experience in a short amount of time.

1. Deconstruct and Reverse Engineer

Break down the skill that you want to learn into little pieces and learn techniques to master an isolated portion. The small pieces will come together to make up the whole skill.

For example, when you’re learning to play the guitar, learn how to press down a chord pattern with your fingers first without even trying to strum the chord. Once you are able to change between a couple of chord patterns, then add the strumming.

2. Use the Pareto Principle

Use the Pareto Principle, which is also known as the 80 20 rule. Identify the 20% of the work that will give you 80% of the results. Find out more about the 80 20 rule here: What Is the 80 20 Rule (And How to Use It to Boost Productivity)

Take learning a new language for example. It does not take long to realize that some words pop up over and over again as you’re learning. You can do a quick search for “most commonly used French words,” for example, and begin to learn them first before adding on the rest.

3. Make Stakes

Establish some sort of punishment for not learning the skill that you are seeking. There are sites available that allow you to make a donation toward a charity you absolutely hate if you do not meet your goals. Or you can place a bet with a friend to light that fire under you.

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However, keep in mind that several studies have shown that rewards tend to be more motivating than punishment[1].

4. Record Yourself

Seeing yourself on video is a great way to learn from your mistakes and identify areas that you need to improve. This is very effective for any musicians, actors, speakers, performers, and dancers.

5. Join a Group

There are huge benefits to learning in a group. Not only are you able to learn from others but you’ll be encouraged to make progress together. Whether it’s a chess club, a mastermind group, or an online meet-up group, get connected with other like-minded individuals.

6. Time Travel

Visit the library. Although everything is moving more and more online, there are still such things called libraries.

Whether it’s a municipal library or your university library, you will be amazed at some of the books available there that are not accessible online. Specifically, look for the hidden treasures and wisdom contained in the really old books.

7. Be a Chameleon

When you want to learn new skills, imitate your biggest idol. Watch a video and learn from seeing someone else do it. Participate in mimicry and copy what you see.

Studies have shown that, apart from learning,[2]

“Mimicry is an effective tool not only to create ties and social relationships, but also for maintaining them.”

Visual learning is a great way to speed up the learning process. YouTube has thousands of videos on almost every topic available.

8. Focus

Follow one course until success! It’s easy to get distracted, to throw in the towel, or to become interested in the next great thing and ditch what you initially set out to do.

Ditch the whole idea of multitasking, as it has been shown to be detrimental and unproductive Simply focus on the one new skill at hand until you get it done.

9. Visualize

The mind has great difficulty distinguishing between what is real and what is imagined. That is why athletes practice mentally seeing their success before attempting the real thing[3].

Visualize yourself achieving your new skill and each step that you need to make to see results. This is an important skill to help when you’re learning the basics or breaking a bad habit.

Take a look at this article to learn how to do so: How to Become a Person Who Can Visualize Results

10. Find a Mentor

Success leaves clues. The best short cut to become an expert is to find an expert and not have to make the mistakes that they have made.

Finding out what NOT to do from the expert will fast-track your learning when you want to learn new skills. It is a huge win to have them personally walk you through what needs to be done. Reach out and send an email to them.

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If you need help learning how to find a mentor, check out this article.

11. Sleep on It

Practice your new skill within four hours of going to sleep.

Josh Kaufman, author of The Personal MBA, is a noted rapid learning expert. He says that any practice done within this time frame causes your brain to embed the learning more rapidly into its neural pathways. Your memory and motor-mechanics are ingrained at a quicker level.

12. Use the 20-Hour Rule

Along with that tip, Kaufman also suggests 20 as the magic number of hours to dedicate to learning the new skill.

His reasoning is that everyone will hit a wall early on in the rapid learning stage and that “pre-committing” to 20 hours is a sure-fire way to push through that wall and acquire your new skill.[4]

Check out his video to find out more:

13. Learn by Doing

It’s easy to get caught up in reading and gathering information on how to learn new skills and never actually get around to doing those skills. The best way to learn is to do.

Regardless of how unprepared you feel, make sure you are physically engaged continuously. Keep alternating between research and practice.

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14. Complete Short Sprints

Rather than to force yourself into enduring hours upon hours of dedication, work in short sprints of about 20-30 minutes, then get up and stretch or take a short walk. Your brain’s attention span works best with short breaks, so be sure to give it the little rest it needs.

One study found that, between two groups of students, the students who took two short breaks when studying actually performed better than those who didn’t take breaks[5].

15. Ditch the Distractions

Make sure the environment you are in is perfect for your rapid-learning progress. That means ditching any social media, and the temptation to check any email. As the saying goes, “Out of sight, out of mind.”

Before you sit down to learn new skills, make sure that potential distractions are far from sight.

16. Use Nootropics

Otherwise known as brain enhancers, these cognitive boosters are available in natural herbal forms and in supplements.

Many students will swear by the increased focus that nootropics will provide[6], particularly as they get set for some serious cramming. Natural herbal nootropics have been used for thousands of years in Ayurvedic traditions to improve the mind and learning.

Find out more about brain supplements in this article.

17. Celebrate

For every single small win that you experience during the learning process, be sure to celebrate. Your brain will release endorphins and serotonin as you raise your hands in victory and pump your fits. Have a piece of chocolate and give yourself a pat on the back. This positive reinforcement will help you keep pushing forward as you learn new skills.

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The Bottom Line

Learning a new skill should be exciting and fun. Whether you use online courses, real world experience, YouTube videos, or free online resources, take time to learn in the long term. Keep picturing the joy of reaching the end goal and being a better version of yourself as continual motivation.

More Tips on How to Learn New Skills

Featured photo credit: Elijah M. Henderson via unsplash.com

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