Recipe for Self-Care
Strategies for practicing self-care in any setting
Does the prospect of scheduling time for self-care feel daunting?
Already feel like you don’t have enough time in the day?
After years of working with people from all walks of life across every level of an organization, we’ve gotten good at identifying strategies for practicing self-care in any setting. This helps us take care of ourselves so that we can be better at taking care of others.
It’s often the interstitial moments in between the events of the day that make the best opportunities to sneak in a small dose of self-care, whether it’s listening to our favorite tunes while standing at the checkout, pacing to get steps outside the doctor’s office, stretching between meetings, taking a pause to do a few belly breaths in the car after a commute, sharing a smile with a team or family member before getting on yet another Zoom call, or making ourselves go outside for a short walk at lunch time when the sun finally decides to appear.
Working in short refresh breaks during the inflection points between activities makes it feel more doable to engage in the habits we know are good for us and we will enjoy!
Here are some ingredients to mix into your own personal recipe for good self-care.
Ingredients:
7-8 hours sleep
3 gratitudes
1 balanced breakfast with 20+ grams protein
10-60 min strength training
3-6 balanced meals, every few hours
20-20-20 eye breaks*
20-30 min walk, outdoors if possible
3 slow deep breaths before each meal, meeting, event, drive, etc.
5 minute stretch break each hour
3 smiles with eye contact
2 wins for the day, pause to acknowledge
6-8 glasses water
1 set time to stop work mode for the day
5 min to connect with friends and family: call, hug or just talk
10-30 min reading
30 minutes fun
5 minutes to organize for the next day
3-5 minutes journaling: what did you observe or learn today?
3 hours before bed stop food/electronics
1 relaxing nighttime wind-down routine
1 regular bed time
Directions:
Stir daily, experimenting to find your favorite flavors.
Mix in grace, kindness and forgiveness for yourself and others.
Strain out unrealistic expectations, self-doubt, negative thoughts, self-criticism and unnecessary pressures.
Spread to others as often as possible.
Blend smoothly into your daily routine.
Sprinkle with laughter.
Add a dash of happy thoughts.
Serve with a healthy dose of self-compassion.
Contains: 50 grams relaxation, 50 grams of deep breaths, 80 grams rest, 50 grams happiness, 50 grams joy, 100 grams fun.
Gluten-free, dairy-free, vegan, nut-free, calorie-free, fat-free, and stress-free!
*Visual breaks to prevent eye strain: spend 20 seconds focusing 20 feet or more away every 20 minutes.
