SELF-CARE & RECOVERY FOR THOSE ON THE GO
Let’s face it, in today's fast-paced world it seems near impossible to fit in self-care, let alone the 3-hour morning self-care rituals that flood our social media channels. However, prioritizing recovery and mental wellness is crucial for maintaining physical, mental, and overall health and well-being. But if we can sneak a little self-care in on the daily, we’re going to try. So let’s dive in to some ways we can do a little self-care on the fly!
Micro-Meditations
You don’t need 30 minutes or a peaceful environment to meditate. Micro-meditations can be done in just a few minutes, anywhere and at anytime. Whether you’re sitting at your desk or waiting in line, you can take just a minute to close your eyes, focus on your breath, breathe deep, and let your mind rest. This quick reset - yes even for just one minute - has proven to reduce stress and improve focus.
So how do you do a micro-meditation?
1. Sit in a comfortable position - avoid laying down so as not to fall asleep - close your eyes, and inhale deeply for four seconds.
2. Hold your breath for four seconds, then exhale for four seconds.
3. Repeat for 1-3 minutes.
Hydration Breaks
Drinking water might seem simple, but staying hydrated has a significant impact on your energy levels and mood. We get it, water isn’t fun and guzzling down a gallon - or even 20 ounces- can seem daunting. Spice up your water with some electrolyte packets, lemon slices, strawberries, or even just a pinch of salt (yup just salt.)
Why is hydration so crucial? Being properly hydrated is one of the most underrated wellness hacks that has significant body and brain benefits. Lack of hydration is a huge reason behind daily ailments like brain fog. Hydration supports brain function, helps you stay alert, and prevents that midday slump. Plus more hydration means plumper skin our skin needs hydration to look glowy and illuminated so if we are dehydrated it can show up on your skin - and we all want that glow so why not take a quick5-minute break to sip on some H2o and find an inner glow that radiates out?
QUICK STRETCH
Don’t have time for a full workout? We get it - our days are crazy and get away from us, but moving your body everyday is crucial to stay young and vibrant. Stretching is an effective way to relieve tension, move your body, and increase blood flow. Take a quick 5-10 minute break to breathe, move, and stretch. Heck, do a few stretches at your desk, sitting in traffic, waiting for your coffee, or standing in line.
Here are a few quick stretches to keep your blood flowing and joints moving:
- Neck rolls: Loosen up your neck and shoulders.
- Forward fold: Release tension in your lower back and hamstrings.
- Wrist and finger stretches: Great for anyone who spends a lot of time typing.
Mindful Eating
Mindful eating doesn’t require extra time, but it does require presence. Instead of scarfing down your meals while doom scrollin or answering emails, take a few moments to savor your food. Insert eye-roll here. We get it, you're busy. You need to eat on the move, but trust us being present while you eat can be a game changer in the way you eat, what you eat, and how you digest your food.
Studies show that when you slow down and eat with intention and no distraction you feel fuller faster, eat less unhealthy foods, and feel more nourished and full after your meal. Plus mindful eating can improve digestion and eliminate the dread post-meal bloat.
Gratitude Lists
Are you rolling your eyes harder now? A daily gratitude practice? YES!! Studies show that when you focus on the things that you have in your life that you are grateful for, you are more likely to live in a state of peace and abundance. Allow yourself to take a moment to reflect on what you're grateful for can shift your mindset and reduce stress. You don’t need a fancy journal or a lot of time—simply jot down three things you’re thankful for in a notes app or on a sticky note.
Practicing gratitude helps improve your mood and brings a sense of balance, even in the midst of chaos. It shifts your focus from what’s going wrong to what’s going right, which can be incredibly grounding and the self-care we all need.
SUM IT UP, SIS
Incorporating self-care doesn’t have to be complicated or take hours and hours of your day. Simply taking time to be in the moment, find gratitude, hydrate, move your body, and eat undistracted can have significant benefits on your overall quality of life. By integrating these simple practices into your busy routine, you can nurture yourself and stay resilient, even on the most hectic days. Self-care looks different for all of us and it’s meant to be about daily progress, not perfection. Every bite, every sip, every movement counts.
