Self-care activities you can do when you’re short on time | Rejoice Denhere
One of the hardest parts of self-care is finding the time to give yourself the care you need. Self-care can seem like a luxury when you’re busy and life gets in the way. If you can’t find time for a full meditation or yoga session, try these self-care rituals when you only have 30 minutes.
Write in your journal
Journaling is a great way to clarify your thoughts and feelings, but it can also be a great way to actively seek wellness. If you want to get more out of journaling than just a place to vent and organize your thoughts, try one of these ideas.
Try gratitude journaling. Researchers have found that focusing on gratitude can help boost happiness and well-being. Try making a list of things you’re grateful for once or twice a day. At the end of the week, review your lists and reflect on how being grateful has improved your overall experience of life.
Use your journal as inspiration. Set aside time each day to write down ideas that come from popular culture (TV shows, movies, songs), articles or even books you read (or passages from books), or anything else that inspires you to any way. Whenever you find yourself stuck for something new to do creatively, whether it’s writing a post yourself or brainstorming blog post ideas, browse your collection of inspirations to find something that could stimulate your creativity!
Do a short meditation
Meditation is one of the best activities to help you relax and reduce stress. You don’t need to set aside tons of time for a session, even a few minutes can help you focus on being present and calm.
Here’s how to meditate:
Find a comfortable place where you won’t be interrupted, such as the living room of your apartment or an outdoor space away from traffic.
Sit in a way that feels natural to you, either cross-legged on the floor or in a chair with your feet flat on the floor. Close your eyes and focus on inhaling deeply through your nose and exhaling through your mouth. If it helps, try silently repeating a mantra; people often do this with phrases like “I’m relaxed,” “I’m safe,” or “I’m at peace.” Consider playing soft music if it helps you relax more easily.
If distracting thoughts arise (and they will), don’t get too frustrated – just let them pass, then return to focusing on your breath and/or your mantra.
Put on a face mask
Put on a face mask.
Leave on for 15 minutes to give your skin time to absorb all the nutrients.
Once dry, rinse off the mask with lukewarm water and pat your skin dry with a clean towel.
Apply moisturizer to seal in moisture and protect your skin from environmental aggressors like pollution or UV rays.
To get started, clean up your workspace and get rid of things you don’t need. Throw out all the trash lying around, bring that pile of dirty dishes to the kitchen sink, and file away all those papers you’ve been hanging on to. Also think about changing your decor a bit. Rearrange the photos hanging above your desk so that they are no longer aligned. Why not group them randomly? Throw a few throw pillows on the couch instead of having everything neat and lined up. Add new plants to your kitchen windowsill or move books from shelf to shelf.
Now head to the kitchen where you will find fresh produce waiting for you. Get out all the ingredients for tonight’s dinner, whether it’s pasta or tofu stir-fry with chunky chunks of veggies (yum!).
Finally, go to your room and make that bed! You’ll be amazed at how relaxing you’ll feel when you return later instead of crawling between crumpled sheets, especially if it looks like a hurricane attacked it earlier this morning. And if you also add flowers or scented candles? Little touches like these can really make a difference in feeling able to get away from work for a while (even if only mentally), which is why they’re included in our care checklist. personal today!
Take a bath
Turn off the lights, light a candle and close your eyes.
Put on some relaxing music.
Take a few minutes to relax before getting out of the water.
Take a few deep breaths while you’re at it.
Get a bath pillow for added comfort if you don’t already have one! (Plus, they’re easy to clean)
Use a bath bomb if you have one! They are fun and will leave your skin feeling great.
Hydrate and massage your hands, feet and neck.
To massage that tired feeling, apply a moisturizer or oil to your hands, feet, and neck. Using your thumb, start at the base of one foot and use small circular motions to work your way up your foot to the ankle. Repeat on each toe, then do the other foot. On your hands, focus on using these circles on each finger as well as the palm, wrist, and arm just above your wrist. To massage your neck and shoulders, make long strokes starting at the base of the neck and working up to just below the ears. Use both hands here so you can apply more pressure.
A healthy dose of aromatherapy is also included in this super simple self-care routine: while you’re working those hands, feet, and neck, don’t forget to breathe deeply through your nose (it goes straight to our brains ) and enjoy this amazing scent. whatever product you use!
Make a to-do list for tomorrow
You will want something to write about. It can be as fancy or inexpensive as you want, but it should be big enough to hold the list of things you want to do in one day, as well as to-do lists for the next few days. If your current calendar is too small, buy one with more space. If it’s not visually appealing, get one that brings you joy when you use it.
Now that you have your writing surface and a way to keep track of time, make sure you have a pen that works well. Sometimes I pick up an expensive pen from an office supply store and then realize that it doesn’t write very easily or comfortably. Definitely worth spending a little extra cash on something that feels good in your hand and makes writing fun!
Once you have your supplies in place, go ahead and write down everything you need to do tomorrow – don’t leave anything out! Big tasks can be daunting when they loom above us uninterrupted in smaller steps or parts that we can more easily manage (that is, if there was ever a day when everything has been done).
Read the news
Take a few minutes to read the news.
You don’t need to go far. Reading the front page of reputable sites like The New York Times, The Washington Post, or the BBC will give you insight into what’s going on in the world. You can also read your local newspaper online. (Websites often have a monthly limit to the number of articles you can read without subscribing.)
However, it is important not to get drawn into reading too many articles or devoting too much time to this activity, as reporting can sometimes be depressing and sensationalized. That’s why it’s best to stick to the relevant main titles and then move on to other activities for this self-care ritual.
You can add a 10-minute stretch before bedtime to your daily routine, which will help you relax and improve your sleep.
Many studies have shown that stretching for just 10 minutes a day can help relieve lower back pain by up to 25% over the course of a month.
If you sit at a desk all day, regular stretching is especially important to keep your spine in proper alignment and prevent your discs from compressing.
For those who don’t even have time to do the things they love like reading or hanging out with friends, taking 10 minutes each night to lie on the floor before going to bed is not only a good way to evacuate stress but also to improve your brain function. By increasing blood flow throughout your body while reducing muscle tension, it may also help prevent repetitive motion injuries.
Exercise with Tabata intervals
Tabata training is a high intensity interval training that lasts only four minutes. It’s fast, it’s fun, and it makes you feel like you can take on the world. What more could you ask for in a workout?
To do the four-minute Tabata workout, you’ll need an interval timer (like this one). You will also need something to jump over or climb on. If that something doesn’t already exist in your home, consider purchasing an aerobic step for around $30. Agreed! Now that all our materials are ready, let’s get started.
The stopwatch should be set for 8 sets of 20 seconds with 10 seconds rest between each exercise. The exercises are as follows:
- Star Jumps
- Step ups (alternating legs)
Doing just these few things can make a big difference in how you feel when you wake up the next day.
If you don’t have much time for rituals, consider some that are very effective:
wash your face
Gently wash your face with lukewarm water and a mild cleanser. Pay attention to how the hot water feels on your skin and how calm and peaceful it is to do something for yourself. If you have more time, apply a nighttime moisturizer or face oil that suits your skin type before bed. You’ll feel pampered in the morning when you wake up with soft, supple skin!
Take a few deep breaths
Take five minutes to just focus on the feeling of air filling your lungs, going through them, and coming out as you exhale. Notice all the sensations in different parts of your body as you breathe deeply – maybe you feel a tingling sensation around the sacrum (the area at the base of your spine), or maybe you have a feeling of lightness in the back of your throat as you inhale fully.
Treat yourself to a foot massage
Gently massage each toe, then run both hands along each foot one at a time. Work from each ankle to the calf muscle applying pressure with long strokes along that muscle group until relaxed and loose. Then use small circles around each ankle joint to release any tension – circle ten times in one direction, then ten times in the opposite direction. It’s also great for relieving stress!