Are you sick of the word self-care? For me, it got really overused, and it became one more thing to do right! I was definitely sold on the idea that self-care is getting a pedicure, a regular massage, or going to yoga class— these are pretty big things! Problem is that they made me think of self-care as something “extra,” as a luxury. 

I would like to offer that self-care is necessary.

On this episode, I go into 3 different self-care concepts and ways to integrate them.

1. Awareness of what we need
2. Food as self-care
3. Planning as self-care

Noticing—and giving yourself—what you need is an act of self-care. 

Any act of caring for ourselves is self-care. Taking care of basic needs — nourishing food, water, moving our body, sleep — is self care.

I believe we can all find simple acts of self-care we can do every day. I also believe in setting aside regular time for “bigger” self care. Maybe that yoga class, but maybe something else.

Let’s look at some of the super basic self-care acts that we can work into our lives regularly no matter what hats you’re wearing.

Do you need to get outside for some fresh air? Do you need 10 minutes of quiet with nobody bothering you? Do you need to eat? It’s easy to brush that off because you're too busy or you just need to finish one more thing. But you can stop and give yourself what you need.

Getting in the practice of just listening to what you need, I believe is where most of us need to start — given the conditioning I think most women got.

And then we can expand that view, and let what is basic grow and evolve. I promise it does.

On this episode I talk about 10-10-10, a tool originally taught to me by Nina Manolson. I highly recommend!

Here are some self-care moves you can use. Most of them cost nothing and can fit into little pockets of your day:

1. Take a shower or bath
2. Plan your meals
3. Get dressed
4. Talk a walk
5. Pause to check in with what your body needs in stressful moments
6. Ask for help
7. Receive the help (asking and receiving, two separate things)
8. Go to bed on time
9. Make sure that the food you're eating is really serving your body
10. Exercise
11. Read a book
12. Put your feet up for five minutes
13. Take three deep breaths throughout the day
14. Drink eight glasses of water daily
15. Write in your journal for 15 minutes
16. Do three minutes of breathwork
17. Get outside and feel the sun on your face
18. Turn on your favorite song and dance
19. Write down 3 things you are grateful for at the beginning or end of each day
20. Plan for a more in depth self care session (a massage, a day hike, lunch with a friend, a leisurely visit to a museum or botanic garden or bookstore, a morning alone at a cafe … what really restores you?)

Eating well and how you prepare food can be self-car — or not.

Nourishing yourself is self-care.

We show up better for ourselves, for our families, and for our businesses when we are nourished. So stop skipping meals or living on caffeine and cookies.

If nourishing yourself feels hard, look at what you can do to make it easier:

• Know what is for dinner—this saves you time and energy throughout the day. 
• Move dinner forward during the day (prepping veggies while you make your morning smoothie or putting something in your slow cooker or stopping at the market while you run other errands). 
• Plan a day to batch prep/cook.

Planning and intention setting are self-care.

Planning means you are putting your dreams, goals, and needs into time. You are being intentional about how you spend your time and energy.

Planning means you are paying attention to your needs when the smart part of your brain is activated.

This does not just mean planning for self-care, it’s planning your days, weeks and months to respond to what you really need — around work, home, and wellness.

If you are having trouble putting yourself first, by noticing what you need in the moment, you can plan in a moment when your brain can make the space for you. This is the #1 reason I am so passionate about planning!