Managing a family, home, and job often feels like it takes more than the 24 hours we’re given each day. Finding “extra” time for exercise and healthy meal prep can be tough—but remember this: taking care of your health is the best investment you can make in your family.
We’ve already talked about the pillars of wellness—clean nutrition, regular movement, and quality sleep. But there’s one more that’s often overlooked: self care.
Too many of us treat self care like a luxury, or worse, like something selfish. In reality, it’s maintenance for your emotional, mental, and physical health. You wouldn’t expect your car to run smoothly without oil changes, tire rotations, and tune-ups. The same goes for you—without intentional care, you’ll eventually feel drained, overwhelmed, or even “stranded.”
Self care doesn’t have to be big or expensive. It could be as simple as:
- A quiet coffee date with a friend
- A soak in the tub
- A massage or pedicure
- A favorite hobby
- Or even planning a getaway to reset and recharge
Remember—none of us can pour from an empty cup. Taking time for yourself gives you the energy, patience, and strength to keep giving your best to the people and things you love most. For me, just meeting a friend for coffee for 30 minutes, gifting myself a pedicure, or even a 20 minute soak in the tub can be a powerful “re-charge” for my brain and my heart!
Self-care is important because it’s the foundation of your overall health, happiness, and ability to show up for others. Too often, we think of it as “extra” or “selfish,” but in reality, it’s essential. Here are the main reasons why:
1. Protects Your Physical Health
- Exercise, sleep, good nutrition, and rest are all forms of self-care.
- Without them, energy levels drop, immunity weakens, and risk of illness increases.
2. Supports Mental & Emotional Well-being
- Self-care reduces stress, anxiety, and burnout.
- It gives you space to reset, recharge, and gain clarity.
3. Improves Relationships
- When you care for yourself, you’re less drained and more present for loved ones.
- You set healthy boundaries and avoid resentment.
4. Boosts Productivity & Focus
- Rested, nourished people think more clearly and work more efficiently.
- Breaks and recovery actually make you more effective.
5. Builds Confidence & Self-Worth
- Taking time for yourself affirms that you matter.
- Small acts of self-care reinforce self-respect and self-love.
6. Longevity & Independence
- Consistent self-care habits (movement, healthy eating, stress management) allow you to maintain strength, mobility, and independence as you age.
👉 In short: self-care is not indulgence—it’s maintenance. Just like charging your phone or filling up your car’s gas tank, you can’t run on empty.
🌿 Practical Self-Care Strategies
🛌 1. Prioritize Rest & Recovery
- Sleep: Aim for 7–9 hours. Create a wind-down routine (dim lights, stretch, journal, no screens 30 minutes before bed).
- Active Rest: Yoga, walking, or gentle stretching instead of constant high-intensity workouts.
- Mind Breaks: Take 5 minutes every few hours to step away, breathe deeply, or sip water.
🍎 2. Fuel Your Body Well
- Hydration: Keep a water bottle nearby; add lemon or fruit if plain water bores you.
- Balanced Meals: Pair protein + fiber + healthy fat to stay energized and avoid crashes.
- Meal Prep: Even prepping one thing (like chopping veggies or cooking protein) makes healthy choices easier during the week.
🏋️ 3. Move Daily (Beyond Workouts)
- Structured workouts are fantastic, but also:
- Take the stairs.
- Do a set of squats, push-ups, or stretches while dinner cooks.
- Walk during phone calls or meetings.
- Take the stairs.
- Think functional fitness—movements that help you carry groceries, play with kids, and age strong.
🧘 4. Mental & Emotional Recharge
- Journaling: Brain dump worries, or write 3 things you’re grateful for.
- Mindfulness: 5–10 minutes of meditation, prayer, or deep breathing.
- Joy Breaks: Read a chapter of a book, dance to music, or enjoy a hobby guilt-free.
💕 5. Set Boundaries & Say No
- Protect your time and energy. Overcommitting leads to burnout.
- Simple script: “Thank you for asking, but I can’t commit right now.”
👩👩👧 6. Social Self-Care
- Schedule time with friends/family who lift you up.
- Limit time with people or online spaces that drain you.
🧩 7. Personal Growth
- Read, listen to podcasts, or take a course that inspires you.
- Learning keeps your brain sharp and gives you something positive to focus on.
🗓️ 8. Build Self-Care into Routine
- Attach it to habits you already do. Example:
- While brushing teeth → practice deep breathing.
- During coffee time → journal one sentence.
- At lunch → walk for 10 minutes.
- While brushing teeth → practice deep breathing.
✅ The key is consistency, not perfection. Self-care isn’t about spa days (though those are lovely); it’s about creating daily rhythms that recharge your body, mind, and spirit. This week, pick ONE small act of self-care and schedule it like an appointment. Your health, your loved ones, and your future self will thank you.
FTM Wellness 