Easy Self Care for Busy Professionals

You are not too busy for self care.

You own a business. And you have a life that includes a house, a yard, and a family. And all of them need to be cared for.  And that 20 extra pounds? They are not going away on their own. The list of things that need to happen is long.

Self care is not on your priority list.

Or maybe it is, but you have no idea how, or where, to start.

Or how to carve out time.

Or why it’s important. 

I get it. And I'm here to show you that it can be easy to incorporate a self care routine into your everyday life. 

Don't believe me? I don't blame you. I was also skeptical.

As a single, busy self-employed mom who was responsible for absolutely everything all the time, I did not have the time and energy to “create space” for self care.

The only solution for me was a shift in my mindset, because adding more time to my day was not an option. 

Insert a breakdown and some serious time with a counselor assessing my mental health, and I learned that self care can be simple and attainable, even for the busiest of schedules. And it is important! 

Research shows that self care contributes to less stress and better health physically, mentally, and emotionally. And that is just the beginning.1

Do a touch of research and you will find a million reasons why self care should be a part of everyone’s everyday life. 

And in all that research that you have extra time for, remember: self care means different things to different people.

As your life changes, so will your definition of self care. So take these strategies and personalize them.

Or throw them out and do something completely different.

Take care of yourself, and make these suggestions your own; an act of self care in and of itself. 

Create a Morning Routine

Do you wake up? Then you have time for morning self care. Here are some morning tips you can use that take virtually no time at all. 

Don't look at your phone for the first 15 minutes of your day. Seriously. 

–Don't check the news. 

–Or Instagram. 

–And do not check your work email! 

From here on out, you are using this time to find ways to appreciate your life. Your first waking moments are now holy. Brush your teeth (you have fresh water!). Wash your face. Say good morning to your loved ones. 

This time will now be used to find ways to appreciate your life. Gratitude is a practice.

Intentionally start your day with a calm, technology-free environment. 

Reduce Stress with Mindfulness

There it is. That word again. Everyone is talking about mindfulness. So, let's assume you have avoided the hype and start from the beginning. 

Mindfulness is a choice you make to stay in the present moment.

It’s choosing to be here, instead of everywhere else. Smelling the air, looking at the colors in the room, hearing the sounds coming in from outside your window. That's it. And you can do it!

Start by picking 3 different times throughout the day to be mindful. Here are my favorites:

1. Mindfulness while brushing your teeth. 

Set a timer for 2 minutes, and get to it. 

–Feel the sensation of the brush on your gums. On your teeth. 

–Smell the minty toothpaste. 

–Look around and pay attention to what you see. 

–What's your breathing like? 

–What's the temperature in the room? 

When you start thinking about your coworker, reign it back in.

How does the toothbrush feel in your mouth?

2. Mindfulness while driving.

This is my favorite one. Use this time to relax, unwind, and prep your body for whatever is happening next. This is a great time to take in the world around you.

–What do you see? Look at the colors. The shapes. The speed at which things move. 

–Feel the steering wheel. Notice the sensation in your hands. Warm? Cold? 

–What do you hear? Music? The wind?

–How about smell. Roll your window down. Or up. Sense into what your body is telling you.

Every time your attention wanders, gently bring it back. Feel what it's like to take up physical and emotional space where you are right now. 

3. Mindfulness while preparing and eating food. 

This one is so significant. Don’t let eating become something that happens to you. Mindfully eating, even at your desk, will bring you back to your center. And studies show that when you mindfully eat you are more likely to stop eating when you are full!2 Win-win. 

–Focus inward and ask yourself: what does your body feel like before you start eating? Are you hungry? What does that feel like for you?

–Before your first bite: Take a brief moment to be thankful for having food in front of you. Remember that it is a privilege to be able to eat. 

–Smell your food. Be descriptive. Is it spicy? Sweet? Appetizing? 

–Now eat! How does it taste? What is the texture? Has the smell changed? 

–Don’t swallow until you have thoroughly chewed your food. Take this opportunity to slow it down. 

Can’t stop working while you eat? I get it. Make sure that your food is at the forefront of your mind. While you are typing, you are paying attention to everything going on in your digestive tract. Are you still hungry? Does the food still taste good? How about a sip of water!

Slowing down and being mindful while you eat can rewrite and balance your body's relationship with food.

Move your body every hour

That’s right, the Apple Watch rings are onto something. Moving your body 1 to 2 minutes, every hour is self care. Set your alarm because you will forget.  And remember, any stretches should be pain-free.

–Start by taking a deep breath. Stand up. Rock gently a few times back and forth from your heels to your toes. Lift your arms up over your head and gently move your spine from side to side. 

–Slow down and focus. Rotate your neck from left to right. 

–Rotate your wrists. 

–Relax your jaw. 

–Toss in some mindfulness. Take a minute to come back to your surroundings. 

Now, reset your alarm for an hour and get back to it!

Self care made easy!

Did you read this entire article? Well done. You are now on the path to prioritizing self care.

 Remember, these tools are something that should work for you, so feel free to change them up. Take small, daily steps forward, and you will find yourself expanding self-care into every aspect of your life. 

Hey! Know what else is self care? Hiring a copywriter! Schedule a free 15-minute chat to see what I can do for you and your business.

1.  tahttps://fcrinc.org/self-care-articles/you-matter-understanding-the-impornce-of-self-care/

2.  https://www.hsph.harvard.edu/nutritionsource/mindful-eating/