Self-care has been a hot topic for the past few years. And with good reason. Contrary to what its name might imply self-care is selfless. Say it with me: self-care is selfless. When you take time to recharge your batteries you perform better in your roles as a friend, daughter, wife, mother, employee, student, mentor and so on. We are all constantly juggling multiple roles and this reality has the ability to exhaust and deplete us if we neglect ourselves.
There are a few things that are universal to each of us, no matter where we are on our life journey. These three, simple tactics can be immediately and easily implemented - and the combination of them packs a life-changing punch.
1. Get adequate sleep
You know the drill. 7 – 8 hours is the sweet spot. BONUS: The earlier in the night you go to sleep, the better. Adequate sleep has been shown to improve memory, increase creativity, decrease inflammation, slow down aging, aid with weight loss, relieve stress, and make your waking hours more focused and productive.
2. Eat whole foods
Real foods. Do not make your body live off of Clif Bars, prepackaged smoothies or fast food. The less ingredients in packaged food, the better. One of the best rules of thumb is, can you pronounce everything on the label? If not, don't put it in your body. Live by this on a regular basis. That said, life is not about perfection, it is meant to be lived, tasted, enjoyed. Make whole foods the rule, and your favorite indulgences the exception. I would be lying if I told you I don't do back-flips over the deliciousness fro-yo. But it's my exception, it's not my rule. Eating food that lacks nutrients is NOT QUALITY and therefore will not lead to a quality life. Eat quality. A healthy diet has been shown to increase your energy levels throughout your day, prevent illness and disease, improve your mood and your brain function.
3. Write a gratitude list
You can always find things to be grateful for. Always. Here’s one I did for Thanksgiving. Outlining what you have to be thankful for creates instant connection with your current circumstances. It is a no-pressure way to care for yourself because you are highlighting the current positive. Focusing on the good in your life attracts more good in your life. If you feel really, really down what about being thankful for your eyesight? Or your hearing? Or your memory? These are things that are not guaranteed. Gratitude has been shown to improve psychological health, increase empathy, reduce aggression, improve self-esteem, and even decrease feelings of depression.
As Van Gogh says, "Great things are done by a series of small things brought together." I know it may seem difficult to believe that these small actions can be life-changing, but it is scientifically and anecdotally proven that the sum of these simple efforts that can radically impact your life. Actions do not need to be complicated to have an impact. We brush our teeth twice a day and it keeps us from a lifetime of rotting teeth. With just a little bit of preparation and commitment you'll be preventing disease, improving your mood, increasing your empathy and instilling imperative balance in your life.
"Self-Care is a divine responsibility." - Danielle LaPorte