Easy self care tips when you don't have time
Have you tried and failed at maintaining a self care routine? You’re not alone. It can be challenging to prioritize self care, especially if you are juggling kids, work, cooking dinner, paying the bills…the list goes on. Some wellness advisors preach that you have to meditate for 20 minutes twice a day, go to the gym every day for an hour, or strictly eat paleo…but for some of us, that’s just not going to happen. So, here are some self care tips for the person who doesn’t have time for self care.
Have Good Sleep Hygiene
Are you sleeping the recommended 8 hours a night? Are you even getting 6 hours? As a busy woman on the go it can feel impossible to get enough sleep, but it is absolutely necessary for your health and wellbeing. If you are only able to set aside time for 4 or 5 hours of sleep, this can be dramatically affecting your health. Regular lack of sleep can lead to obesity, high blood pressure, and diabetes. Not getting enough sleep shortens your life expectancy.
Okay, so let's say you have successfully set aside 8 straight hours for sleep, but the problem is you can’t fall asleep. Your mind is plagued with anxieties of the day to come, or maybe you’re perseverating on that minor faux pas you made at a PTA meeting months ago. Good news! There are ways to quiet the mind and specific suggestions that will help you wind down, making you ready to put your head on the pillow and actually fall asleep.
Set an alarm for when you need to start winding down for bed, maybe 30-45 minutes before you ideally want to be asleep. Turn off your electronics, including your phone and television—instead opting for a book, or maybe do some nightly journaling.
If having trouble falling asleep is a chronic issue, consider adding Mybite Sleep into your nightly routine. It contains melatonin, which supports healthy sleep cycles throughout the night, as well as l-theanine, which can help calm your worried mind.
It might be difficult to set aside those 8 hours, but it’s easy to take a supplement with melatonin and l-theanine to increase your odds of getting restful sleep.
Set Boundaries, Learn How to Say No
So, this might seem easier said than done. It’s incredibly difficult to stand up for yourself and to prioritize your needs, especially with your family or at work.
But, if you’re finding that you have no time for any kind of self care, that’s a problem. You can only show up for others when you already have shown up for yourself. It’s time to get okay with delegating some of those things on your to-do list.
In terms of setting boundaries, it’s important to take inventory on what your limits are, and then use direct and clear-cut language to express those boundaries. Setting boundaries is a form a self care—you are taking your own needs and desires into account and making them a priority.
It’s not selfish, it’s a matter of self-preservation—it’s the difference between sustaining your lifestyle and completely burning out.
Eat Well, but when you can’t...
Obviously eating your fruits and veggies, and avoiding fast food or other processed food is what’s best for you body and mind. But sometimes, when your schedule is booked back to back, you barely have enough time to eat, let alone plan out a healthy, balanced meal. Here are some quick, healthy, and portable meals that even the busiest of us can make happen:
Buy a bag of frozen fruit (berries are best because they are low glycemic index.) Peruse your grocery store’s produce aisle and see what lettuce looks fresh—kale or spinach blend well with fruit. Then maybe get some unsweetened greek yogurt or a protein powder you like. On a Sunday evening, portion out the fruit and veggies into Ziplock bags and freeze them individually, so that in the morning all you have to do is toss them into a blender with some yogurt, ice, protein powder and water! Voila! Get yourself a to-go cup for the car that will keep your smoothie from melting if you plan to drink it on the go.
Baked Sweet Potato
Pop a few of these into the oven on Sunday night, and have lunch set for the rest of the week! You can reheat them in the microwave, and change it up with different toppings—you can go savory or sweet! Think Greek Yogurt, honey, and pecans, or for something savory light sour cream, chives, and parmesan! Yum!
Sweet potatoes also help increase energy levels because they take a while for your body to digest—so you get a nice steady flow of energy. They also are a great source of manganese, which helps breakdown nutrients to turn them into energy.
Ahi Tuna Steak
Sounds pretty fancy, but guess what? You only have to sear this fish for 6 minutes for it to be fully cooked and ready to eat! Season it however you like—some ginger and sesame oil perhaps? Then sear for 6 minutes and place over a bed of greens—a spicy arugula does just the trick.
Speaking of tuna—it’s actually a food that is documented to give you more energy! And all of us busy women on the go want more energy. The Omega-3s in tuna can reduce inflammation, which is a common cause of fatigue.
Not getting everything from food?
If you find yourself skipping meals, feeling tired, and lacking in nutrition, an easy way to give your body a boost is through a multivitamin. Try Mybite Hers—it’s full of energizing B vitamins to keep you on the go and vitamin D for muscle function and strength. Even if you are eating well, it’s still a great idea to add a woman's multivitamin to your daily routine for a healthy mind, body, and soul.
Build Physical Activity into Your Life
When you barely have time to sleep 8 hours a night or eat 3 meals a day, how are you supposed to make it to the gym 3-4 times a week?! If only there were more hours in the day! But why not try to incorporate physical activity into your daily routine?
Take your phone calls outside, and walk while you talk. Not only will the fresh air and sunshine leave you feeling recharged, but you’ll be getting some of the daily steps in too. Live or work in a building with an elevator? Why not make it a habit to take the stairs instead? Not only is it environmentally friendly, it’s another easy way to burn some quick calories.
Staying active helps with your mood and energy levels, so while it’s good for your physical health, it also makes you feel good. It’s a way to be kind to your body.
If you hit that 3pm slump, have time to hit the gym, but feel beyond exhausted—pick up Mybite Energy. Ditch the sugary energy drink or soda and instead pop a yummy chocolate vitamin with caffeine and essential B vitamins. Each energy bite has as much caffeine as a ¼ cup of coffee—so take 1 or take 5 depending on how much of boost you need!
Add self care related tasks to your daily to do list
And then make them just as important as the other items on the list. Maybe you don’t have time to get a facial, but do a quick sheet mask while you cook dinner! Desperately need a pedicure but can’t find the time? Lather your feet in lotion and throw on a pair of socks before bed. In the morning your feet will be smooth and hydrated. If you do have the time you could also make a separate daily self care checklist…but let’s not get ahead of ourselves! One step at a time.
Positive self-talk, be kind to yourself
A positive outlook on life and your situation will make it easier to handle everyday stresses. It’s also been shown that optimistic people tend to lead healthier lifestyles. The health benefits of positive thinking and self talk include: increased life span, lower rates of depression, a stronger immune response to the common cold, and better psychological and physical well-being.
Try reframing those negative thoughts—instead of thinking “I’ll never get all of this work done” reframe that thought and phrase it as, “I’m going to try my very best to get this work done.”
And when it comes to self-talk, try to practice the rule of never saying something about yourself that you wouldn’t say to another person. When you find yourself in a rut of self-pity, try to think about what you are thankful for—maybe even make a daily gratitude list.
Even if you’re as busy as can be, with little free time, there are ways you can attend to your self health. Take the steps to set yourself up for success with a self care regimen, and make it all so much easier by adding Mybite into your life!