Self-care isn’t a luxury—it’s essential maintenance for our mental and physical well-being. Yet many of us neglect the fundamental practices that keep us functioning at our best. We rush through our days, responding to external demands while ignoring our own needs, often until our bodies or minds force us to pay attention. I learnt this the hard way through my own journey with chronic pain.
The truth is, these basics aren’t complicated, but they do require intention and consistency. Let’s explore some surprisingly common self-care practices most people ignore, and how addressing them could transform your daily experience.
1. Recognizing and processing emotions rather than suppressing them.
Many of us learned early to push difficult feelings aside, often through distraction or escapism, rather than acknowledging and working through them. But this emotional avoidance eventually catches up with us.
The research is clear: the cost of suppressing emotions includes increased stress, disrupted sleep, compromised immune function, strained relationships, and even premature death. The importance of learning to name and feel your emotions cannot be understated.
Your feelings provide important information about your needs and boundaries. When intense emotions arise, be curious instead of judgmental. Ask yourself, “What is this feeling trying to tell me?”
If emotional awareness feels overwhelming or if you struggle with identifying how you feel, start small by checking in with yourself a few times daily or practicing some interoception exercises to get more in touch with your internal sensations.
2. Taking regular breaks from screen time.
The blue light emanating from our devices can disrupt sleep patterns and contribute to eye strain, headaches, and mood disturbances. Yet many of us find it nearly impossible to disconnect.
When I notice my own screen habits becoming excessive, I feel a tangible difference in my stress levels and overall mood. I feel agitated and wound up reading through posts and comments, yet somehow unable to stop myself from picking up for a “quick scroll.” I recently quit social media (4 weeks and counting), and I’ve noticed a dramatic difference in my mood.
Addiction expert Dr Anna Lembke tells us it’s all down to the little dopamine hit we get every time we scroll, swipe, or tweet. To overcome this, your brain needs regular breaks from the dopamine-driven cycle of notifications and scrolling. Even short pauses can help reset your nervous system and improve focus, such as screen-free time first thing in the morning, during meals, and before bed.
But don’t beat yourself up over screen time—instead, approach it mindfully. Ask yourself: “Is this digital activity serving my well-being right now?” Sometimes the answer will be yes, sometimes no.
3. Saying “no” to additional commitments when overwhelmed.
Today’s culture often rewards overextension and celebrates the “hustle culture.” People seem to equate being busy with being important, making it challenging to say no to opportunities or requests, even when we’re already at capacity. But decline we must, if we want to protect both our short and long-term physical and mental health.
The word “no” is a complete sentence, though many of us feel compelled to offer lengthy explanations. If you struggle with it, practice simple, direct responses: “I can’t take that on right now” or “That doesn’t work for my schedule.”
If declining outright feels too difficult, try the “positive no” approach: acknowledge the request, decline clearly, and offer an alternative if appropriate. For example: “Thanks for thinking of me for this project. I can’t commit to it currently, but I could recommend someone else.”
Your time and energy are finite resources. You can never get more of them. Protecting them is essential for sustainable well-being, and it allows you to show up fully for your true priorities. And what’s more, your worth isn’t determined by your productivity. Your worth is inherent: you were born with it, and you don’t have to prove it to anyone.
4. Being thankful for what we have.
It’s an unfortunate fact that our brains have a built-in negativity bias. We’re wired to notice and remember threats and problems more readily than positive experiences. Therefore, counteracting this natural tendency requires intentional practice.
When practiced regularly, research shows that gratitude can actually rewire neural pathways, making it easier to notice and appreciate the positive aspects of your life.
Simply noting three good things at the end of each day can shift your attention toward appreciation in meaningful ways. For the maximum benefit, be specific. For example, “I’m grateful for the way the morning light looked on my walk” rather than “I’m grateful for nature.”
Some find writing gratitude reflections helpful, while others prefer to share their appreciation verbally with loved ones or incorporate them into meditation. Experiment to discover what resonates most for your self-care routine.
Of course, life is hard. Many people are struggling, and we’re not here to diminish that. But if you can find something to be thankful for even in the most difficult times, this practice can provide perspective.
5. Being in the present moment.
Before you scroll on, bear with me. I’m not suggesting we should all be sitting for hours on end in a state of zen transcendence. Because let’s face it, in our hyperactive world, even sitting still and breathing consciously for five minutes can feel impossibly difficult. But practicing the art of being in the present moment, for however long you can manage, can have huge benefits.
Many people who struggle with this mindfulness mistakenly believe they’re “failing” if their mind wanders to thoughts of the past or future. But the truth is that noticing your wandering mind IS the practice—each time you gently bring your attention back to the present moment, you’re strengthening your mindfulness muscle. Start with just three minutes daily and gradually build up.
Your resistance might feel strong at first, but being consistent matters more than how long you manage. Even the briefest mindful moment can interrupt stress cycles and incessant thought spirals and bring you back to the present.
If you find just clearing your mind too difficult, or if you’re feeling particularly overwhelmed in the moment, try the 5-4-3-2-1 grounding technique: notice five things you can see, four you can touch, three you can hear, two you can smell, and one you can taste. This simple practice can anchor you to the present moment.
6. Setting healthy boundaries with work and relationships.
Many of us struggle with establishing limits because we fear disappointing others or missing opportunities. But this people-pleasing tendency can slowly erode our physical and mental well-being.
What’s more, clear boundaries actually allow for healthier, more authentic connections. Setting and enforcing them is a crucial emotional self-care strategy. And if people can’t handle your reasonable boundaries, then you need to ask yourself whether these are the sorts of people you really need in your life.
In professional settings, try communicating your availability explicitly: “I don’t check email after 7 PM” or “I’m available for meetings between these hours.” And then be sure to hold firm on these boundaries. For personal relationships, phrases like “I need some time to myself tonight” can be transformative.
The discomfort of setting boundaries is temporary, but the benefits to your mental health and self-respect are lasting.
And remember: others can’t respect boundaries they don’t know exist.
7. Making time for regular, achievable movement.
Regular movement doesn’t need to mean intense workouts or marathon training. The best exercise is simply the one you’ll actually do consistently.
If you’re managing chronic pain, illness, or disabilities like me, conventional fitness advice can feel alienating. Listen to your body and adapt accordingly. Gentle stretching, seated (or even lying) exercises, or brief walking breaks all count.
Your movement practice should enhance your life, not add stress to it. I’ve found that focusing on how exercise makes me feel, rather than how it makes me look, and letting go of my rigid ideas about what constitutes “proper” exercise has completely transformed my relationship with physical activity. The truth is, any movement is better than no movement.
Even five minutes of movement can shift your mental state and contribute to your overall well-being.
8. Finding the balance between nutrition and convenience.
The “perfect” healthy diet often gets presented as straightforward. But if it were that straightforward, we’d all be following it already. Many factors complicate our relationship with food preparation, such as upbringing, life stress and poverty, personality, neurodivergence (for example, autism, ADHD, or both – AuDHD), and busy schedules.
Yes, in an ideal world, we would all eat organic, freshly prepared food, but we’re not living in an ideal world.
For those on tight budgets, focus on affordable nutritional powerhouses like beans, eggs, frozen vegetables, and seasonal produce. Food banks and community gardens can also supplement groceries. Canned and frozen fruits and vegetables often retain most nutrients and are perfectly valid options when fresh is neither accessible nor affordable.
For those with sensory sensitivities or executive function challenges, meal planning and eating itself can be overwhelming at best, and traumatic at worst. If this sounds familiar, try creating a personal list of acceptable foods that meet both your nutritional and sensory needs. If there needs to be some convenience food in there, so be it. Fed is better than nothing. But be sure to mix in as many fresh, unprocessed foods as possible.
The goal isn’t perfection but sustainability. Freezing extra portions, embracing simple one-pot meals, or finding healthy pre-prepared options if your budget allows it are all valid strategies.
9. Spending time outdoors and in natural settings.
Our increasingly indoor lives disconnect us from the natural rhythms that regulated human existence for millennia. But research shows that this nature deficit can seriously impact our health and mental well-being.
If committing to lengthy outdoor adventures feels unrealistic, start small. A five-minute barefoot walk on grass or simply sitting under a tree while drinking your morning coffee counts. If you’re in a particularly built-up area with limited access to green space, urban parks, community gardens, or even tending to houseplants can provide a meaningful connection to the natural world.
Stepping outside often provides perspective about life that indoor environments simply can’t offer. The combination of natural light, fresh air, and living things has a uniquely restorative effect on human well-being.
10. Engaging in regular self-reflection.
When we don’t pause for self-reflection, we risk operating on autopilot, potentially missing unhealthy patterns of behavior or continuing habits that no longer serve us.
Though it might sound a bit self-indulgent, your relationship with yourself deserves the same attention you might give important external relationships. Regular introspection can help align your actions with your core values and allow you to adjust course when needed.
Even five minutes of journaling can surface insights that might otherwise remain buried beneath the day’s activities. The habit of reflection needn’t be complex. Committing to a brief evening review or a weekly check-in will do the trick. If you’re not sure where to start, simple prompts like “What energized me today?” or “What drained me?” can help to reveal valuable patterns over time.
Final thoughts…
Self-care is about creating sustainable practices that support your unique needs and circumstances. Even small improvements in these fundamental areas can significantly enhance your overall well-being.
If you’re feeling overwhelmed about making changes, remember that consistency trumps intensity. Choose just one practice to focus on rather than attempting complete transformation overnight. Be patient with yourself through the process, recognizing that self-care is both a journey and a practice, not a destination to reach.
Your relationship with yourself forms the foundation for everything else in your life. By honoring your basic needs through these simple practices, you build resilience for life’s inevitable challenges while enhancing your capacity for joy.
