20 Extremely Easy Ways to Take Care of Yourself Every Day

In the daily hectic work tasks and household chores, we often forget to take care of ourselves. Sometimes this prospect can even scare. Quit sugar completely? Meditate 30 minutes a day? Always go to bed at ten o'clock? No thanks. Of course, we don’t have much time, but it’s not worth starting right away with such big goals - it’s unlikely that we will last for a long time. It is better to accustom yourself to small, but very useful actions that will have a beneficial effect on different areas of life.

1. Go for walks without a phone

Many are accustomed to walking, listening to podcasts or chatting on the phone. But try leaving it at home. You will immediately begin to notice details that you would have missed before, such as a new fountain in the park, a coffee shop that just opened next door, or even just an unusual pattern of leaves on the ground.

2. Do stretching exercises

Don't focus on losing weight or building muscle, but think about taking care of your body. A ten-minute morning stretch will help you get rid of tension and charge you with a good mood for the whole day. To make it more fun, make a playlist of your favorite songs.

3. Reflect on the past day

We often get so busy that we forget to appreciate our own accomplishments. Therefore, at the end of the day, it will be useful to analyze the mistakes made and think about what lessons can be learned from them, and then remember the successes and praise yourself. This will boost your self-esteem and help you reach your goals.

In order not to tire yourself even more after a hard day, it is better to indulge in reflection while you are doing something routine, like brushing your teeth before bed.

4. Schedule creative time

When all more people experience burnout, anxiety and depression, it is especially important to fulfill your potential and find time to be creative. Any hobby that helps you relieve stress will do, like painting, singing, sewing, or something else.

5. Don't use gadgets in the morning

From the morning routine largely depends on how successful your day will be. Therefore, try to devote the first minutes of it completely to yourself and leave the phone away from the bedroom. Everything that is in it will remain there until you consciously take it in your hands. And in order not to reach for the gadget immediately after waking up, you can put a digital or analog alarm clock on the bedside table.

6. Do breathing exercises

Research confirmthat breathing exercises are indispensable in the fight against stress and can improve mood. Try the simple 4-4-4 technique: count to four as you inhale, then hold your breath for four counts, and finally exhale while counting to four again. Repeat the exercise for up to 5 minutes, and then listen to your feelings. You will likely feel more calm, focused, and energized.

7. Eat slowly and thoughtfully

To do this, it is important to remove all distractions from your surroundings and focus on food. Mindful eating is positive affects on digestion, helps fight stress and improves your relationship with food.

Choose one meal a day when it will be easiest for you to concentrate. Set a timer for 15-20 minutes, put your phone down and give your full attention to the dish you are eating. First you can feel uncomfortable, but over time the habit will take hold and turn into a form of meditation.

8. Read 10 pages

Reading is ultimately a form of awareness. Books demand our full attention and force us to focus on the present moment. In addition, this is a great opportunity to learn new things. If you start reading at least 10 pages a day, then over time you will notice how your self-confidence grows stronger and develops. curiosity.

9. Have a date with yourself

Constantly satisfying the needs of others and meeting other people's expectations is very tiring. Therefore, it is incredibly important to pay attention to yourself and feel what exactly you control your time and life.

Set aside at least one hour a week to go on a date with yourself and do whatever you want: lie on the couch with a book, go for a walk, meet friends or have breakfast at a restaurant.

10. Catching sun rays in the morning

The sun controls our circadian rhythms and influences our hormones, and therefore our mood, energy levels and productivity. When it rises, the level of the hormone cortisol in the body increases. This is a signal that it's time to start the day.

To get enough sunlight, get in the habit of going out on the balcony or going to the window in the early morning with a cup of coffee and sunbathing.

11. Come up with 5 positive phrases

Usually we have standard phrases that we say when we chastise ourselves for mistakes: “What is wrong with you?”, “How could you screw up like that!”, “You are so stupid.” Of course, this does not help you take care of yourself at all, but it can be difficult to come up with pleasant phrases right away when they are needed.

Make a list of five positive and encouraging things you could say to yourself instead of berating yourself. Then set at least three reminders per day on your phone by adding these phrases to your event descriptions. So you will regularly review them and begin to take better care of yourself.

12. Embrace

Hugs have close by benefits: support immunity, stimulate the production of dopamine, strengthen social bonds, increase self-esteem and more. At the same time, experts notethat the main thing is not the number, but the duration of the hugs. Therefore, to cheer yourself up, do not hesitate to hug loved ones for at least 20 seconds.

13. Spend 5 minutes cleaning

The order in the house reflects the order in life and in the head. Instead of waiting for the chaos to reach a breaking point - which usually happens at the most inopportune moment - regularly devote just 5 minutes to cleaning. For example, make it part of your morning routine. Put away the things left in the evening, wash the dishes and wipe the table right after breakfast - make this the first successful task of the day. This practice will charge you with the confidence that you can easily handle the rest of the cases.

14. Set up a workspace at home

This is especially important for those who work remotely. A separate work area will increase productivity and help maintain a healthy balance between professional and personal life.

15. Laugh

Laughter helps not only improve mood and get rid of stress, but also improve health. He raises the level of the "happiness hormone" serotonin, as well as positively affects on the work of the arteries, improving blood circulation and protecting the heart from cardiovascular diseases.

Try to listen to a funny podcast at least once a day, watch stand-up, turn on a series of your favorite sitcom, scroll through funny TikTok videos or laugh at your friends' stupid jokes. This will benefit you both emotionally and physically.

16. Plan your menu

When we have little time and no clear menu, it forces us to switch to quick and convenient snacks that usually do not provide benefits and energy. As a result, we feel tired and lethargic, although we seem to have eaten.

Train yourself every Sunday to plan a menu for the next week. Your stomach will thank you, and your brain will be freed from unnecessary thoughts and will be able to focus on work, relationships and other important issues.

17. Help others

The science confirms: When we help others, we feel better. Aid does not have to be massive. If you carry a heavy bag to a neighbor’s apartment, treat a colleague with a chocolate bar for tea or give unnecessary good things for charity, you will already paint with bright colors not only your own, but also someone else's day.

18. Cultivate good habits

Most often, we focus on getting rid of bad habits. Although in reality this is an unrealistic approach that only reduces the chances of success.

Try introducing one good habit for every bad habit into your life. For example, if you really like soda, compensate for each drink can of 1-2 glasses of water. Gradually, you will notice that you feel much better when you drink water, and it will become much easier to give up the harmful drink forever.

19. make the bed

It is better to do it right after waking up. A made bed not only looks neat, but also makes it possible to properly tune in to the day ahead. When we perform a certain action every day, it turns into a productive routine that helps to achieve success. Making a bed is a simple task that does not require titanic efforts and makes it easy to achieve perfection. And this will give a signal to the brain that it will cope with other, even more difficult tasks.

20. Take a bath more often

A bath is a great way to relax that combines privacy, silence and comfort. To make the procedure even more beneficial, use healing salt or foam with natural ingredients.