Learn how to build a self-care routine that supports your mental, emotional, and physical well-being. Discover daily habits and simple self-care ideas that work for you. – 8 minute read.
More Than Just Bubble Baths
I bet when you hear “self-care,” you picture bubble baths, scented candles, and spa days.
While those are great, self-care is so much more than that. It’s about creating daily habits that nourish your mental, emotional, and physical well-being. Let’s be clear! It’s an essential, not a luxury.
As a survivor of abuse, my self-care practices were non-existent. If I’m honest, I put myself and my needs last, even pre-dating my toxic relationship. This had a lot to do with the way I grew up.
I thought self-care was something I could put off until I had more time. In fact, I considered self-care as selfish because simply that was the perception of my parents and community. Had I worked hard enough to earn that time and action for myself?
I was a shell of a person when I finally became free. But that didn’t mean I suddenly started taking care of myself.
I learned the hard way that neglecting self-care leads to burnout, stress, and emotional exhaustion. In this post, I’ll break down what a self-care routine really is, why it matters, and how to build one that fits your lifestyle. I’ll even share my own self-care routine in hopefully giving you some inspiration.
By the end, you’ll know:
- What a self-care routine is and why it’s important
- How self-care improves mental, emotional, and physical health
- Practical self-care routine examples for different parts of your day
- How to create a sustainable self-care practice
What Is a Self-Care Routine?
A self-care routine is a structured, intentional set of habits designed to support your overall well-being. It can include:
- Physical self-care: Exercise, sleep, nutrition, and movement.
- Emotional self-care: Journaling, therapy, self-compassion practices.
- Mental self-care: Reading, mindfulness, learning new skills.
- Social self-care: Setting boundaries, spending time with loved ones.
The best part? Self-care doesn’t have to be expensive or time-consuming. You also don’t need to put everything in place all at once, which can be overwhelming. Building small, consistent habits can have a huge impact.
Why Is a Self-Care Routine Important?
Reduces Stress and Prevents Burnout
Chronic stress can lead to exhaustion, anxiety, and health issues. If you’re suffering from trauma, then a lack of self -care can escalate those feelings. A self-care routine helps regulate stress by providing consistent moments of rest and relaxation.
Improves Emotional Resilience
Self-care helps you process emotions in a healthy way, making you more resilient in difficult situations. You can bounce back faster, and events have less impact on you.
Reinforces That Your Needs Matter
When you prioritise self-care, you send yourself the message that your well-being is important. That you matter. This improves your self-worth and confidence as you are reinforcing your worth to yourself.
Boosts Mental Clarity and Energy
Self-care routines that include sleep, hydration, and movement can increase focus and energy levels. They boost the good hormones in your body and regulate ones that are increased with stress, like cortisol.
What My Self-Care Routine Looks Like:
The following is my current routine, but these do get slightly altered as it suits me, and with our plans to relocate in the near future, no doubt will change!
Morning Self-Care: Start the Day with Intention
- Hydration: Every morning, I have a glass of water with Celtic Sea Salt followed by a green tea. I intermittent fast, so I don’t eat until around 11am, but I always start my day with water.
- Reading: I am not a morning journal person, but I am a morning reader. I start my day with reading, and while I normally have several books on the go at a time, the morning read is always motivational, and 90% of the time is a book. If not a book, then it will be one of my fav blogs – I share what blogs I am reading in my fortnightly newsletter, so feel free to sign up below to be kept in the loop.
- Gentle Movement: This is normally stretching followed by a walk and then watering of my pot plants in the garden. This is a brilliant way to get sun exposure first thing in the morning, which is great for regulating sleep patterns and suppressing melatonin production.
Daytime Self-Care: Staying Grounded
- Setting Boundaries: Protecting my energy by saying no to unnecessary stress. This was a tricky one for me, and I still struggle with setting my boundaries after being a “people pleaser” all my life. But one of the most important tasks in healing is setting boundaries ,and it is worth the perseverance.
- Taking Breaks: Stepping away from work to stretch, breathe, or walk outside. Even if, in my case, it’s a lap of the office. I also always step away to eat lunch, even when I’m busy. I don’t deal with life and death in the office world, and I work better after the break. I encourage my entire team to do the same.
- Listening to Music or Reading: This is one of my favourite ways to reset. If I need to, I will put my headphones in, find the best playlist for the moment, and it can cause an immediate mood change.
- Exercise: Every afternoon, I exercise. This is a varying degree of intensity depending on what I have on for the week. I move between yoga, callisthenics, Pilates and weight training. But at the very least, I will always go for a walk. I feel that a daily walk clears my head and gets the cobwebs of the workday out.
Evening Self-Care: Unwinding and Reflecting
- Relaxing Activity: I have a shower before bed every night, followed by my simple skin care routine. I also have a set bedtime (yeah, I know, adulting at its finest). This is because I struggle with sleep, so the routine really helps regulate my sleep pattern.
- Digital Detox: This is when I journal and unpack the day. Currently, my journaling has a set routine in a standard lined journal. I begin with a stream of consciousness writing, which once completed, I follow with writing all the things or events I am grateful happened that day or are simply filling my heart. Lastly, I finish by writing about my vision for my future like it has already occurred (manifesting technique), while envisioning the feelings of how it would be to have those visions come true (sound, smell, taste, touch, feeling).
- Reflection: This can look like many things. Write one small win from the day in your journal. Unpacking the day verbally with your partner. For me, it’s an amazing projector that was gifted to me. Every night I change the colours of our ceiling to the beautiful, vibrant colours of nebulas, galaxies and stars. This is on a timer, so I normally drift off long before it turns off.
How to Create a Self-Care Routine That Works for You
Grab a notebook and start writing down your thoughts on the following:
Identify Your Needs
- Do you need more rest? Time for creativity? Stress relief?
- Choose self-care habits that align with what you truly need. How do you currently feel, and what do you want to change? Is your body stiff and movement difficult from lack of exercise? Then you need gentle movement, maybe start with a daily walk?
Start Small
- Self-care doesn’t have to be overwhelming. Begin with one or two daily habits. On average, it takes 66 days for a habit to stick and a behaviour to become automatic (James Clear – Atomic Habits). Take your time with integrating new habits into your routine so you don’t become overloaded.
- Example: Drink a glass of water first thing in the morning.
Experiment and Adjust
- Try different self-care practices and see what feels best. I often discover something else I want to integrate to see if I find it valuable.
- Don’t be afraid to change your routine as needed. I continue to change mine as they no longer suit my needs or my timetable. I just ensure that I’m consistent with the principles of covering physical, emotional, mental and social self-care.
Remove Guilt
- Self-care isn’t selfish—it’s essential for your well-being. It’s literally the difference between you being whole and healthy or becoming a used shell. Remember, we are complicated house plants; we need the basics to survive, but self-care to thrive.
- Remind yourself that taking care of yourself allows you to show up better in all areas of life. The more you love yourself, the more we are capable to love others.
Final Thoughts: Self-Care Is a Necessity, Not a Luxury
Creating a self-care routine doesn’t have to be complicated. It’s about finding small, meaningful ways to support your well-being every day. There’s no “perfect” way to do self-care, although I’ve come across plenty of influencers who say different —just find what feels right for you and when it no longer serves your needs, tweak it till it does.
Looking after yourself is empowering. It feels great and it shows you that you’re capable of filling your own cup! *cue Miley Cyrus – Flowers*
What’s one self-care habit you’d like to add to your routine? Share in the comments and let me know!
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Nadine Brown
As a survivor of emotional and physical abuse, I know firsthand how difficult the healing journey can be. I created The Resilient Blueprint as a passion project—an accessible resource hub designed to empower others on their path to recovery. My goal is to provide survivors with the knowledge, tools, and support they need to reclaim their lives.
