Self-Care 101: Basic Practices to Implement in Your Routine

Practices For Everyday Self-Care

Your body is a temple, and like any temple, it requires rituals: your self-care routine. Thankfully, you don’t need tons of money or expensive beauty salons to bring self-care into your daily life. 

These days, the meaning of self-care has evolved: it’s no longer only about how you look, but also how you feel, your sleep habits, diet, exercise, and stress management.

Here’s how you can build a solid self-care routine as part of your life to stay mentally healthy.

Pack your morning & evening routine with restorative activities

If you work a 9-5 job (and especially if there is a long commute to the office), then the time that is truly yours is pre-work and after-work hours. 

Most mental health tool reviews, including “Liven reviews”, will tell you that everyone is looking for ways to improve their productivity and focus on work. But what about self-care productivity? Honestly, if we all treated self-care like a serious priority, we’d be healthier, happier, and far better at handling life’s challenges.

Stress triggers your fight-or-flight mode, and, as a result, pulls energy away from digestion, immunity, and recovery. Once you get stuck in this mode, fatigue, low mood, and poor health follow.

Sure, you can take a short anxiety management course on Liven (here “what is Liven”) to learn strategies that calm your nervous system. But no matter which tools you choose, the main advice is to fill the hours that are truly yours with nourishing, restorative activities.

A few tips for your morning routine: 

• Kickstart your metabolism and replenish fluids with fresh clean water. If drinking just water sounds bland, add lemon, lime, mint, or cucumber slices; 

• Meditate and journal to lower cortisol levels and clarify goals for the day; 

• Exercise in the morning, but only if you feel good about it, not because some media influencer shamed you into doing that. Our circadian rhythms differ slightly, which is why some people find exercising in the evening more natural than in the morning;

• Take vitamins and supplements to deal with nutrient gaps that affect energy and mood;

• Keep your breakfast protein-rich to stabilize blood sugar and prevent mid-morning crashes. 

Meanwhile, your evening routine might include the following rituals:

• Do a digital detox. Stay away from screens for at least one hour before bed.

• Stretch or do some yoga. Gentle stretching releases built-up muscle tension and prepares your body for rest.

• Drink herbal teas. Chamomile and valerian root, for instance, promote relaxation and better sleep.

• Go to sleep at the same time. This helps keep your circadian rhythm stable and improve your sleep quality.

Eat a rainbow

Deficiencies in omega-3s, magnesium, and B vitamins are linked to anxiety and depression. Where to find all these elements? In fruits and vegetables! 

The following suggestions are packed with vitamins, minerals, and antioxidants:

• Red fruit and vegetables like tomatoes and strawberries contain lycopene and vitamin C for heart and skin health;

• Orange and yellow ones like carrots and sweet potatoes are packed with beta-carotene for immunity and vision;

• The green leafy vegetables like spinach and kale offer magnesium and folate for energy and mood balance;

• Blue/purple produce like blueberries and eggplant include anthocyanins for brain and memory support. 

Move your body, lift your mind

Movement helps you boost mood, improve sleep, and strengthen resilience to stress. During physical activity, your body releases dopamine, serotonin, and endorphins, which are all feel-good hormones. 

🕒 Aim for at least 150 minutes of moderate movement per week, such as brisk walking, cycling, swimming, or 75 minutes of vigorous activity. 

🥎 We advise you to combine cardio with strength training: the former supports cardiovascular heath, while the latter helps you grow muscles and keep your bones strong. This advice is especially important for those in the 30+ age category, as muscle mass and bone density naturally begin to decline as we age. 

Not a fan of sports? Dance in the kitchen, garden, or even play with your pet — all these things count as physical exercise.

Meanwhile, don’t forget to go gentle on low-energy days. Stretch, do some yoga, tai chi, or take a short walk to lower stress and improve clarity. 

Think of relationships as emotional nourishment

Humans are social creatures, which means that even the most introverted people have to socialize in order to feel emotionally healthy and stable.

During positive social interactions, our bodies release oxytocin, a hormone of trust and bonding that keeps you calm and helps you feel safe.

Here are a few ways to nourish your social well-being:

• Spend time with people who make you feel elevated instead of drained;

• Schedule short, regular touchpoints. A quick call, voice message, or coffee meet-up can help you maintain closeness even during the busiest weeks;

• Try volunteering. It’s a great way to meet like-minded people and build a sense of community.

👋 According to science, socially isolated people are at a 26% higher risk of premature death. 

Add more structure to your day for less stress

‘Decision fatigue’ is a surprisingly draining phenomenon. That’s why we advise you to work on your day/evening structure so your mind and body can preserve focus and emotional energy. 

• Keep fixed times for meals, exercise, and rest to create a sense of predictability and stability; 

• Add 10-20-minute power naps to restore alertness; 

• Use a Pomodoro technique, which divides your workday into a few sets of work and break periods, such as 50/10 or 25/5 minutes;

• Plan tomorrow’s top priorities, plus your clothes, meals, and bag the night before.

You’re worth taking care of

Please remember that self-care isn’t selfish — it’s what helps you stay strong and not fall under the pressure of life demands. 

When you prioritize your well-being, you have more patience, energy, and creativity for every other part of your life. 

You’ve got this!

Related Articles:

• The Ultimate Guide To Weekend Wellness And Self Care
• Rediscovering Yourself: The Transformative Power of Self-Care