You know the feeling. The relentless demands of daily life, the constant juggling of responsibilities, and the ever-present pressures that seem to pull in every direction…it’s as if you’re seated at a never-ending buffet of life’s happenstance, and sometimes, taking care of yourself is the last thing on your to-do list.
Now imagine this: You walk into a cafe, take your seat, and open a menu filled — not with food items — but with self-care activities. This self care menu is a perfectly prepared list of activities and reminders that encourage you to take care of yourself every day.
A self-care menu turns “self-care” into an intentional choice. Just as you make time for appointments and commitments, you should schedule time for self-care activities. This sends a powerful message to yourself: you are worth the investment.
If you’re looking for how to start this investment into yourself, look no further! This self-care menu is a personalized list of activities and practices that you can turn to whenever you are prioritizing self-care and well-being (and hopefully it’s often!). Think of it as a menu of options to choose from depending on your mood, needs, and available time. Here’s how to create one.
The Self Care Menu: A Simple Practice for Prioritizing You
Creating a self care menu requires self-awareness, a dash of creativity, and a sprinkle of intention. Think about what brings you joy, reduces stress, and nourishes your body and mind. Here’s how to get started:
Appetizers: Identify Categories
Consider your well-being from different angles: physical, emotional, mental, and social. This ensures that you have a well-rounded selection of self-care practices to choose from.
For each of the following categories, think of what activities sound rejuvenating. What makes you feel alive, relaxed, and happy? Here are some ideas to get started:
- Physical: Take a walk in the park, practice yoga, indulge in a bubble bath, take an everything shower, getting a massage, or practice deep breathing.
- Emotional: Write in a gratitude journal, meditate, listen to music, spend time with a pet, do something creative, like painting or crafting, or watch a heartwarming movie.
- Mental: Read a book or listen to an audiobook, start learning a new language, tackle a crossword puzzle, work towards personal goals, or explore a new hobby.
- Social: Call a friend, text your siblings/cousins, join a club or group, volunteer for something you’re passionate about, or plan a cozy dinner with a new recipe.
And remember, a self care menu should be a reflection of what’s important to you—preferences, interests, and lifestyle. Be realistic about what can be integrated into your routine and try mixing short practices with some longer ones.
The Main Course: List Activities
Set Clear Goals: Begin by setting clear and achievable self-care goals. These could be related to physical health, mental well-being, or personal development, as listed above. Having clear objectives will help you stay focused and motivated.
Prioritize Sleep: Aim for a consistent sleep schedule that allows you to get 7-9 hours of quality sleep each night. A good night’s rest is crucial for physical and mental health.
Healthy Eating: Make mindful food choices. Incorporate more fruits, vegetables, lean proteins, and whole grains into your diet. Stay hydrated by drinking enough water throughout the day.
Regular Exercise: Find a form of physical activity that you enjoy, whether it’s walking, cycling, dancing, or yoga. Aim for at least 30 minutes of exercise five days a week.
Practice Mindfulness: Incorporate mindfulness or meditation into your daily routine. Taking a few minutes to focus on your breath and be present can reduce stress and improve mental clarity.
Digital Detox: Set boundaries with your digital devices. Designate times when you’ll unplug from screens, allowing you to relax and connect with the real world.
Read and Reflect: Dedicate time each day to read, whether it’s a book, magazine, or articles that interest you.
Create a Relaxing Evening Routine: Develop an evening routine that signals to your body and mind that it’s time to wind down. This could include activities like lighting a candle and turning the lights down, as well as taking a warm bath, or practicing night-time yoga/stretching.
Connect with Loved Ones: Make time for meaningful connections with friends and family. Social support is vital for emotional well-being, so reach out and nurture your relationships.
Seconds, Please: Review and Adjust
Reminder: It’s important to give yourself grace and remember that life is fluid, and so are needs and interests. By periodically reviewing the self care menu, it allows space for life’s inevitable changes. New activities may surface, as well as some may no longer resonate. It’s all part of the self care journey.
Be Kind to Yourself
By making a commitment today to prioritize self-care in your daily or weekly routine, you are building both trust and confidence.
Self-care is not about perfection, but about taking small, intentional steps to care for yourself. By creating a self-care menu, you’ll have a ready-made list of nurturing practices that you can turn to as needed.
CONCLUSION
Finally, remember that prioritizing yourself isn’t selfish; it’s essential. This self-care menu is more than just a list, it’s a commitment to being your own best friend and care-giver. This menu highlights the positive parts of life and puts you in control of your own path. Here’s a printable template to get you started:
xxx
Allie M
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