Myth 3: Self-care is only for those with the time and resources.
Fact: Self-care is important for everyone, regardless of the circumstances.
Self-care is often associated with luxury and indulgence, which can lead to the misconception that it’s only for those with plenty of time and money. Don't get me wrong; there is nothing wrong with expensive spa treatments, vacations in luxurious 5-star resorts, shopping sprees, or swimming with dolphins, but they don’t always equate to long-term self-care. Neglecting self-care can affect individuals from all walks of life, regardless of their financial status.
Self-care is effective only when it becomes a consistent practice, and the critical thing to remember is that not everyone has the same amount of money, but every person has 1,440 minutes each day. The number of minutes we choose to invest in self-care is what counts when it comes to our overall well-being.
Here are five of my small change self-care practices that cost zero dollars and require less than 30 minutes of your time:
1. Mindful Meditation. “Quiet the mind, and the soul will speak.” Find a quiet place to sit. Close your eyes and for at least 10 minutes, practice deep breathing. Focus on your breath as you inhale and exhale. It’s an excellent exercise that brings a sense of calm and balance to your body and mind.
2. Declutter your home. “Clutter smothers.” It’s okay to part with items that no longer serve a purpose or bring you joy. So, to declutter, starting with one room at a time, take 10 minutes a day to let go of things you no longer need. It makes the task feel more manageable and less overwhelming. In general, if you haven’t used it in a year, you probably don’t need it, so why not pass it on to someone who could benefit from it?
3. Disconnect from digital screens for a set amount of time each day. “Is it true that technology is exceeding our humanity?” In addition to causing sensory overload with its adverse side effects, too much screen time can lead to social isolation. Replace screen time with family time. It reduces stress, improves mental clarity, and reduces digital overload.
4. Eat Mindfully. “Eating well is a sign of self-love.” The next time you sit down to eat, engage your senses by paying attention to the colors and smell of the food you consume. Chew each bite slowly, savoring the flavor and noticing the textures. Refrain from quickly gushing down your food with sugary beverages; drink small sips of water instead. Mindful eating leads to a deeper appreciation for what you eat and its journey from its place of origin to your plate. It can also improve your eating habits, something we can all benefit from!
5. Write a thank you letter to yourself. “When admiring beautiful people, don't forget to include yourself." Begin by listing five reasons you deserve to show gratitude for yourself. Add challenges you’ve overcome or accomplishments you've achieved. When you're done, sign your letter and read it aloud. Keep it in a special place, and whenever you need a reminder of how special you are, read it again. And again. Make thanking yourself a healthy habit.
Grateful people prioritize their health by making self-care a common practice. So squash the myths, let go of the excuses, and try at least one small change today. It’s a small investment of time that pays huge dividends!
Need help getting started? I’m here with workshops and one-on-one coaching. Contact me at smallchange@myrtlerussell.com.
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