What comes to mind when you think of self-care? Face masks and bubble baths are great ways to relax and unwind, but it can be difficult to find the time for that kind of pampering on a daily basis. Having a pre-planned routine that’s easy to stick to will boost your productivity and help you become the best version for yourself – and all it takes is a few minutes. Here’s a simple 5-step self-care routine that you’ll be able to implement no matter how packed your schedule is.

1. Start a morning journal

When you wake up in the morning, set the tone for the day ahead in less than 5 minutes by writing in a daily journal that encourages a positive mindset. Try using these easy prompts to get started:

1. What are 3 things I’m grateful for?

2. What are 3 things I love about myself?

3. How can I make today great?

You can change these reflection questions based on what your goals are. The ones above encourage gratitude, confidence, and productivity. To save time, you can use a free app like GRID DIARY (my personal favourite), which also helps you track your progress.

2. Recognize your accomplishments

Dwelling on the positive is something you can do throughout the day as a part of self-care, and you don’t have to make any changes to your normal routine to do it. This step is all about celebrating your mini successes. Every time you accomplish something, no matter how insignificant it might seem, acknowledge it. Instead of only feeling satisfied once you complete a task, soak in the sense of accomplishment you feel after completing every step along the way. Whether it’s getting one paragraph of an assignment done or completing one act of self-care in your routine, that is an accomplishment, and it’s only fair for you to recognize it as such!

Every time you stop and recognize your progress, you’re building a sense of self-efficacy – the belief that you have what it takes to achieve your goals. Not only will you feel more motivated to work toward your end goal, but you’ll also be more likely to follow through instead of giving up and feeling defeated. Tracking your progress is a major part of SELF-DEVELOPMENT as it keeps your momentum up and helps you hold yourself accountable. 

Self-Care and the Negativity Bias

As humans, we all have a negativity bias that causes us to focus more on negative events and feelings than positive ones. Our negativity bias can be beneficial in some situations because it keeps us alert and able to protect ourselves from danger. However, it isn’t always helpful and can sometimes do more harm than good. Luckily, you can build a strong, healthy brain in the same way you can build a strong, healthy body. Over time, you can train your brain to become a happier place.

Training your brain to lessen that negativity bias and focus on the positive can take some time. But eventually, self-appreciation will become a natural habit for you. You won’t think twice before acknowledging your progress and feeling more motivated as a result, and the upward spiral will be effortless.

3. Fuel your body with the right foods

You already knew that maintaining a healthy diet is important for your physical health. But did you know a balanced diet is essential for keeping your mental health in check, too? Nourishing your body with food it loves is a part of self-care. What you eat affects not only how you look and feel, it affects how you perform.

If you think getting fast food helps you save time and become more productive, think again. A poor diet contributes to side effects that lessen your productivity, like fatigue, brain fog, and even a decline in memory retention. You’ll be surprised at how much better you feel and perform when you improve your diet.

Taking the time to prepare simple, healthy meals – or choosing the healthiest option when you’re in a rush – can make a huge difference. You can start simply by replacing processed foods you enjoy with healthier alternatives (e.g. swap a bag of processed chips for all-natural tortilla chips).

4. Go to bed earlier and wake up earlier

Getting a good night’s sleep can make a world of difference in your overall health, but the improvements will be especially noticeable in your mood and efficiency. Sleep deprivation can cause you to make silly mistakes throughout your workday that the well-rested you wouldn’t have. Fatigue also affects your ability to deal with stress: since your mental resources are depleted, you’ll be less likely to work well under pressure. You can start by giving yourself just 10 extra minutes each day to wind down before bed as part of your self-care routine, and gradually make your bedtime a little earlier.

Getting up 10 minutes earlier in the morning is another simple way to practice self-care. This buffer time will allow you to put yourself together so that you feel confident and ready to take on the day, instead of rushing out the door unprepared. What’s something you wish you could do before heading to work or school that you don’t usually have time for? Whether it’s responding to emails or organizing your day with a to-do list, imagine how much more self-assured you’d feel if you were able to get it done.

5. Exercise

Regular exercise will help you feel better, sleep better, and boost your memory retention, among other benefits. To create a workout routine that’s easy to stick to, ease yourself into it to prevent burnout. Even if it’s only a short walk or a 2-minute stretch to start out, getting into the habit of exercising daily will give you amazing benefits over time.

Choose a form of exercise that’s enjoyable and convenient for you, and add some variation to keep your routine from becoming boring over time. Changing up your running route or signing up for a new class at your gym is making an effort to improve yourself, and it is a form of self-care.

If you don’t complete every step in your self-care routine every day, that’s okay. Give yourself the time and flexibility you need to grow. Self-care is essential for your health and happiness, and for you to give others the most you can offer. Think of this routine as another tool you can use to treat yourself a little bit each day and create a more positive lifestyle.