A few weeks ago, while walking home from an acupuncture appointment, I was feeling particularly smug. Here I was, enjoying the sunshine and relishing the fact that I booked off time for myself amid a busy work week. That feeling didn’t last long. Minutes later, I had a frustrating call with my doctor’s office, where, upon reflection, I know I could have advocated better for myself.
Self-care, I realized, is more than massages and yoga classes. It’s defined as behaving in a way that increases or maintains one’s physical, mental, and emotional states.
I’m fairly diligent about getting regular health checkups, incorporating relaxing therapies into my routine and choosing invigorating activities off my dopamine menu. Setting boundaries and training my mind not to get carried away with runaway thoughts? Not so much.
Since that call with my doctor’s office, I’ve been determined to be more conscious about all aspects of self-care, not just the more glamorous aspects of it. With the constant buzz of modern living and economic uncertainties swirling around us, self-care has never been more important. Here are a few ways to carve out time and space for yourself — no guilt required.
Say “No” More Often
Yes comes easily. If you’re waffling about a commitment, trust your gut and decline — it frees up precious time and mental energy for what actually matters. Here’s the reality check: if you can’t squeeze it into next week’s calendar, you probably won’t have time next month either.
Pause
Before committing to another task or grabbing a second chocolate-toffee cookie, take a beat. Adding buffering time allows you to respond rather than react. Try consistently adding white space to your schedule. Buffering time between tasks and appointments helps prevent rushing and mental clutter.
Waste Thoughts
As Shakespeare reminds us in Hamlet, “There is nothing either good or bad, but thinking makes it so.” Our thoughts become our reality if we assign truth to them. There are many things we can’t control in our lives, but we can control our thoughts. Choose them wisely and recognize those that aren’t serving you.
Journal for a Minute a Day
Think of it as decluttering your mind the same way you’d tackle a junk drawer. Getting thoughts out of your head and onto paper creates instant breathing room, turning swirling worries into manageable to-do items.
Limit Digital Overload
Reducing screen time eases mental fatigue and allows you to focus on what’s happening in your actual life rather than everyone else’s highlight reel. Small changes, like taking a tech-free lunch break or going for a walk without plugging into a podcast, can help you feel more present and less frazzled.
Prioritize Movement
Our bodies were meant to move, not to sit in the same position for hours on end. Whether it’s a brisk walk around the block, stretching at your desk, or dancing badly to your favourite song in the kitchen, movement boosts mood and energy in ways that caffeine simply can’t match.
Start Small
You don’t need to quit your job or head off on a meditation retreat to make self-care happen. Start with one change that feels manageable, then build from there. Could you pair stretching with watching your favourite show? How about a gratitude check-in before bed? Short but consistent practices build momentum. Even a minute can be enough time to centre your thoughts and restate your priorities.
Jody Robbins is a Calgary-based lifestyles writer. @TravelswBaggage
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