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During a recent lunch with former coworkers, we found ourselves diving into a conversation about the uplifting effects of self-care, especially during tough times.

What I heard surprised me.

One colleague shared, “I love getting a facial and my hair highlighted every eight weeks instead of every month, because it can be expensive, especially in today’s economy.” The subject sparked a conversation about how self-care is often perceived as costly or indulgent—like spa treatments or facials.

But what if self-care isn’t about money? What if we could redefine self-care as something that doesn’t have to involve spending money at all?

Over the years, I’ve realized that proper self-care is quite simple. It can be as effortless as taking a peaceful walk along the beach, getting lost in a great book at your favorite bookstore, or pausing for a few deep breaths after a long, hectic day. More importantly, self-care is about creating meaningful personal rituals and small yet powerful habits that help us feel centered and uplifted, especially when life feels heavy and overwhelming.

Now that spring is around the corner, it is the perfect time to redefine self-care and embrace the daily practices that nourish our minds and spirits.

1. Moving with Purpose

Movement isn’t just about staying in shape but improving our overall well-being. When I started thinking about it that way, everything changed.

Dr. Mark Hyman explains it best:

“All types of movement, even slow and mindful practices like yoga and tai chi, benefit our body by lowering blood pressure, reducing body mass index, and even improving cholesterol levels.”

I don’t follow a rigid workout schedule or train for marathons to embrace the joy of movement. What works for me is simply moving. Whether it’s a two-mile run on the treadmill or light yoga, I’ve learned that movement should be enjoyable, not a chore. The joy of movement keeps me inspired and motivated, and I hope it does the same for you.

Some days, I have the energy for a heavy strength training workout with a trainer. Other days, I need something gentler, like a yoga session. The key is consistency—choosing movement in some form every day.

2. Sparking Joy through Food

Movement is just one part of well-being. What I put into my body is as important as how I move it, and I’ve learned that eating nutrient-rich foods makes a noticeable difference in how I feel.

When I focus on whole foods—like apples and spinach, lean proteins like chicken, and healthy fats like avocados—I have more energy, better digestion, and clearer thinking. To me, balance is key. As I told my lovely dental hygienist during a recent cleaning, balance in nutrition means savoring a small amount of dark chocolate after a nutritious meal or taking a well-earned rest.

Speaking of chocolate, I have recently discovered that dark chocolate flavonoids offer antioxidants that promote heart health and help lower inflammation. As a self-proclaimed chocolate lover, I see it as a delicious treat and indulgence when enjoyed in moderation.

3. Relaxation as a Non-Negotiable

I once believed that productivity mattered most and slowing down meant falling behind. But over time, I’ve learned that rest is as equally important as being active and maintaining a healthy diet. Without it, everything feels out of balance.

Prioritizing rest also makes me feel rejuvenated and refreshed. I now aim for seven to eight hours of sleep each night. I allow myself downtime without guilt. I take breaks when I need them. This isn’t laziness; showing up for myself is how I recharge.

But rest isn’t just about sleep—it’s also about creating moments of stillness.

I’ve found that unplugging and embracing quiet time works wonders for my well-being. My mind feels clearer when I allow myself to simply be—no distractions, no screens, just stillness. I usually do this early morning, before sunrise, when everything is peaceful. If my day is hectic, I carve out time in the evening before bed.

During these moments, I let go of the constant noise of life—no TV, no phone, no notifications pulling me in different directions. Just a few minutes of silence to breathe, reset, and check in with myself.

These small habits help me feel centered.

I also realized that managing stress is just as essential as staying active and eating well. I’ve learned to say no to extra work when I’m already feeling overwhelmed and to set aside time for myself every day, even if it’s just a few minutes of quiet reflection.

Another overlooked form of self-care is protecting our mental energy—like choosing not to engage when someone makes an unkind comment on social media. Setting boundaries, both online and offline, helps maintain inner peace.

Self-Care for Life: Finding Balance Every Day

At its core, self-care is about more than treating ourselves occasionally—it’s about committing to habits that fuel our physical, mental, and emotional well-being.

>> Move with joy. Find what feels good for your body and do it consistently.

>> Nourish yourself. Eat in a way that supports both your body and mind.

>> Rest without guilt. Give yourself permission to slow down and recharge.

When we embrace self-care as a regular part of our lives rather than a rare indulgence, we take charge of our well-being and emotions. Now is the time to value ourselves consistently, not just when it’s easy but every day—even when life gets tough.

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