50 Ideas for Your Personal Self-Care
Plan
These
days, it seems like everyone wants something from us. As a graduate student,
I’m constantly trying to figure out how to balance school, two jobs, an
internship, and having a dog, all while maintaining my relationships with
friends, family, and my partner. There is never enough time, enough energy, or
enough organization to finish everything I want to get done in a day.
Sometimes, the stress and chaos gives my mind the opportunity to trick me into
thinking that “not doing enough” is the same as “not being enough.” It can be
hard, but I know that isn’t true, and I can see that once I give myself the
opportunity to step back, take a deep breath, and refill my proverbial glass.
There
are all sorts of things you can do for yourself to refill your glass. The
internet is full of them. Sometimes, all of the options can seem just as
overwhelming as not doing anything at all. So, to start, here are a few tips
for creating a plan that works for you:
● Write it down!
Whatever you
choose, write it down. It not only helps you remember, but it keeps you
accountable.
● Trust yourself
You know
yourself best, so when looking at a list of possibilities, choose the ones that
you think could really help. Be honest with yourself.
● Be brave
At the same
time, don’t limit yourself to things you already do or do well. Try something
new, and be open to things that might not have worked so well for you in the
past. People change, and so do the things we like!
So, now
that we’ve covered the basics, here are 50
ideas for things you could add to your own plan! Some are more habitual,
others are for when you need a quick pick-me-up! I have collected them from
various internet sources as well as from my personal experience.
1. Pick one thing that you need
to do and get it done so it’s off your mental “to do” list.
2. Get a manicure or pedicure.
3. Get a massage.
4. Find a therapist.
5. Get a book from the library
(free) or bookstore about some topic you’ve been interested in, but have never
taken the time to learn. Afterward, spend a few minutes each day learning about
it.
6. In the morning, listen to
music that inspires and motivates you.
7. Write a list of things you’re
grateful to have in your life and post it somewhere you can see it often. We
have a tendency to focus on the negative, so remind yourself of the good stuff.
8. Go through your closet and
purge the clothes you haven’t worn in years. Donate them to a charitable
organization.
9. If you bring your lunch to
work, pack a few extra items to share with someone less fortunate on your way
or during your lunch break.
10. Share a kind smile with
strangers on your way to and from work. Some people may go all day without
anyone acknowledging their existence.
11. Start a cycle of
encouragement. Tell someone near you what you appreciate about them. They may
return the favor when you need it most.
12. If you buy your morning
coffee, skip it today and donate the money to a charity of your choosing.
13. Call your mom, dad, or any
other family member you care about just to say hi.
14. Learn how to sew.
Self-sufficiency may have some other mental health benefits for you as well.
15. Send a completely random care
package to someone you love. Who doesn’t love a surprise?
16. Try out a form of martial
arts. A lot of schools offer a free lesson.
17. Take a moment at the end of
each day and consciously list a few good things in your life. This can help
refocus your emotions on all the positive things that happen each day, even
when it doesn’t seem like it.
18. Turn off your phone and step
away from the computer for a whole day.
19. Take a few minutes and enjoy
a funny animal video on YouTube.
20. Go for a walk by yourself
with headphones on, listening to music you love.
21. Prepare a meal, no matter how
simple.
22. Create something for no
practical purpose such as a song, a poem, an essay, a painting, a drawing, a
comic strip, a collage, etc.
23. Lay on the floor on your back
with your eyes closed for five minutes (or longer) and just breathe.
24. Shower with all the lights
off. It forces you to move incredibly slow and it’s so relaxing. Make sure to
have safety mats in place so you don’t slip on your way out.
25. Stare at your pet or another
animal and seriously contemplate their existence. Do you think they believe
they have a higher purpose?
26. Rearrange all of your
furniture in a way that makes you more comfortable or just to try something
fresh in your living space.
27. Check in with yourself a few
times each day and take a moment to process your thoughts and emotions. Don’t
let them build up.
28. Swing on a swing set. Too
many adults forget how much fun this is.
29. Call your friend or sibling
when you know they can’t answer and leave a ridiculously funny made up song as
your voicemail. You’ll spread a little laughter while also laughing in the
process.
30. Make up a brand new dance
move and teach it to someone.
31. Do a five minute meditation
on your feet.
32. Carve a couple hours out of
your schedule this weekend to enjoy a classic film.
33. Go out to see a movie at your
favorite theater all by yourself.
34. Make a piece of artwork—draw,
paint, cut and paste, whatever—that someone might interpret as ugly and tell it
you love and accept it anyway.
35. Watch RuPaul’s Drag Race and bask in the charisma, uniqueness, nerve, and
talent of the contestants. Try to channel some of that in your own life when
you find yourself needing it.
36. Go to a support group
meeting.
37. Listen to a podcast about
something that interests you that you haven’t yet explored.
38. Roll out a blanket and eat
your dinner on the grass at home or in the park. Invite someone else if you’d
like company.
39. Make yourself a gourmet
grilled cheese and some tomato soup. Comfort food at the right time or during
the right type of weather can be great for boosting your mood.
40. Tell yourself something that
resists self-criticism but feels encouraging like, “I’m doing the best that I
can.”
41. Taking care of yourself can
start with something small! Maybe today you just need to lie down on the couch
instead of on your bed for a change of scenery.
42. Write something encouraging
on a post-it and put it where you will see it every day! Or write directly on
your mirror: “I am beautiful and brave.”
43. Say a magnificent affirmation
out loud, like “I am a child of the universe, and I have been given endless
talents and capabilities.”
44. Commit to posting mostly or
only positive things on your favored social media site for a while. For every
sad news item, there’s a related (or unrelated) story of resilience, bravery,
and triumph.
45. Write a review of a business
you like. Send that positive energy into the universe and share some love for
your favorite local places!
46. Read a book that’s easy and
fun. You can give it away to a younger person in your life after if you feel
like giving it up.
47. Listen to an album you loved
when you were younger but haven’t heard in a long time.
48. Congratulate yourself for
doing difficult things, even if they might not seem difficult to others.
Depending on the individual, plenty of everyday things can be difficult, like
riding the bus, standing in line, filing paperwork, going to the doctor, making
food, doing chores, etc.
49. Wash your face. Sometimes the
simplest hygiene tasks can be the most refreshing.
50. Reflect on the struggles your
ancestors endured so you could exist and remember that you have inherited their
strength and resilience.
What do you think of these
ideas? Share your results and any tips you have learned in your own wellness
journey in the comments or on our Facebook page!
Nicki Phillips is a counseling intern at Esprit and a graduate student at UW Oshkosh working towards a degree in clinical mental health counseling. She brings a fresh perspective to her work along with a vibrant personality. She believes everyone is inherently worthy of respect and compassion, and strives to create those qualities in her relationships with clients. She sees clients who are uninsured, underinsured, have a high deductible, or prefer to pay out-of-pocket for a reduced cost. She particularly enjoys working with adolescents and young adults, and has also worked with children (ages 5 and up) and adults. She has immediate openings for new clients! Please schedule online at espritcounseling.com. She can also be reached via email at nicki@espritcounseling.com or by phone at (920) 383-1287.
Kaitlyn Gitter is a Licensed Professional Counselor who strives to help people find inner peace and healing. She provides client centered counseling services to children, adolescents, families, couples, and adults. She values the human connection and creating a safe space for exploration, learning, and growth. Kaitlyn obtained her Master’s Degree in Counseling Psychology from The Adler School of Professional Psychology in Chicago, IL. She has extensive experience working with individuals struggling with eating disorders, self-esteem, and body image issues. She also has a particular passion for working with adolescents and young adults. Other areas of interest include grief and loss, anxiety, depression, ADHD, behavior issues, parent/child relationships, and family systems.
