Self-Care for Busy People: Simple Practices for Better Health and Well-being

Self-Care for Busy People: Simple Practices for Better Health and Well-being

It's tough being a busy person, isn't it? With work, family obligations, and endless responsibilities, it can feel like there's no room for self-care in your life. But here's the thing: ignoring your own well-being can have some seriously negative consequences, like burnout, decreased productivity and other adverse outcomes. So, how can you prioritise self-care when you're already stretched thin? 

How Come We Frequently Fail at Self-Care?

Let's face it, practicing self-care can be a real challenge. Our lives are full of busyness, family demands, stress at work, and constant technology distractions. Taking time for ourselves can feel like a luxury we just can't afford, and we might even feel guilty about it (especially if we're parents). But don't worry; you're not alone in this struggle. As a result, getting started with self-care might be difficult. 

Finding Time for Self-Care

The first step in prioritising self-care is finding time for it. This can be challenging but essential for your health, happiness and well-being. Start by identifying time-wasting activities in your day, such as mindlessly scrolling through social media or watching TV. Instead of these activities, prioritise self-care practices like exercise, meditation, or journaling. You can also schedule self-care time into your day or week, making it a non-negotiable part of your routine.

Mindset Shifts for Self-Care

In addition to finding time for self-care, it's important to cultivate a self-care mindset. It means reframing self-care as an essential part of productivity rather than a luxury. It also means overcoming guilt or other barriers to self-care, such as the belief that you're being selfish by taking time for yourself. It's crucial to ensure that you look after your body, mind, and soul daily, not only while you're ill. Self-care practices include eating well, managing stress, exercising frequently, and taking breaks when necessary can keep you physically and psychologically fit. By recognising the importance of self-care, you can start to prioritise it in your life and reap the benefits.

Self-Care Strategies for Busy People

There are many self-care strategies that are well-suited to busy people. For example, quick self-care practices like deep breathing, stretching, or taking a short walk can be easily incorporated into a busy schedule. You can also make the most of your downtime by engaging in activities that bring you joy, such as reading or spending time with loved ones. Additionally, you can incorporate self-care into your workday by taking breaks, practising mindfulness, or setting boundaries around your work time.

Self-Care Resources for Busy People

Even if you're short on time, numerous resources are out there to help you on your self-care journey. Apps like Headspace or Calm offer guided meditation and mindfulness practices that can be done in just a few minutes. Books and podcasts offer inspiration and practical advice for incorporating self-care into your life. You can also seek out online communities or support groups focusing on self-care, providing a space for encouragement and accountability.

16 Easy Tips to Begin Practising Self-Care

  • Prioritise yourself by saying 'NO' when required.
  • Turning down requests from friends and family can be tough, but sometimes it becomes necessary for our well-being. If you’re feeling overwhelmed or stressed, saying no can help prevent burnout and improve your mental health. Don't be afraid to set boundaries and prioritise your self-care. It may take practice, but once you start saying no, you’ll feel more confident and have more time for the things that truly matter.

  • Get adequate sleep. 
  • Sleep is crucial for both your physical and emotional health. Failing to get adequate sleep can lead to a range of health problems. Shockingly, 55% of Indians get less than seven hours of sleep per night. Adults should aim to get seven to nine hours of sleep each night for optimal health.

  • Journalise your negative thoughts.
  • Journaling is a powerful self-care tool. By writing down your self-doubt, negative self-talk, or any limiting beliefs, you can confront them and challenge their validity. This can help you shift your mindset and focus on the positives in your life.

  • Make daily exercise a priority. 
  • Engaging in physical activity for at least 30 minutes every day can enhance both mental and physical well-being. It doesn't have to be a gruelling workout - even a simple walk outside can do wonders. Breaking up the activity into smaller, 10-minute intervals throughout the day can also be effective.

  • Become more organised.
  • When your surroundings are cluttered and chaotic, it can lead to added stress and anxiety. By becoming more organised, you can better take care of yourself. This could mean using a planner or calendar to keep track of your schedule and appointments or decluttering your living space to create a more calming environment.

  • Take an outdoor self-care break.
  • Nature has a powerful effect on our mental and physical health. Spending time outside can help reduce stress, lower blood pressure, and increase mindfulness. Studies have even shown that spending time in nature can alleviate symptoms of depression and burnout. Whether it's a hike, a walk in the park, or just sitting outside and enjoying the fresh air, taking a break in nature can be a powerful form of self-care.

  • Let pets support your self-care.
  • Pets can offer us a great deal of emotional support and companionship, which can be especially beneficial for our mental health. Dogs, in particular, have been shown to help reduce stress and anxiety and lower blood pressure. Even spending just a few minutes with a pet can boost your mood and provide a sense of comfort. Whether you have your pet or spend time with a friend, pets can be a valuable addition to your self-care routine.

  • Dedicate five minutes every day to unwind. 
  • Taking a few minutes to decompress can work wonders for your well-being. Simply sit or lie down, close your eyes, and focus on your breath for five minutes. This simple act of self-care can help you relax and recharge.

  • Take care of your mental health by reading a book.
  • Instead of constantly scrolling through social media or watching TV, try picking up a book. Reading can be a calming and therapeutic activity that helps you stay present and mindful. It can also improve your mood and reduce stress and anxiety. Make time to read for pleasure as a form of self-care.

  • Incorporate self-care time into your schedule. 
  • Finding extra time in our busy schedules can be a challenge, but making time for self-care is crucial. Set aside a specific time each day to focus on yourself, whether it’s in the morning before everyone wakes up, during your lunch break, or in the evening after work. By prioritising self-care and scheduling it into your routine, you’ll be more likely to stick with it.

  • Practice gratitude by writing every day. 
  • No matter how difficult your day might be, there’s always something to be grateful for, whether it’s your health, your family, your job, or your surrounding. Focusing on the positive things in your life can help shift your perspective and reduce stress. Consider starting a daily gratitude journal and write down four to five things daily that you’re thankful for.

  • Treat yourself!
  • Whether it's soaking in a hot bubble bath, applying a face mask, painting your nails, or taking a long shower, it's important to take time to pamper yourself. You don't need to schedule an entire day at the spa; just spend 10-15 minutes relaxing and doing something that feels indulgent to you. Remember, men can also benefit from self-care activities like taking a hot Epsom salt bath after a long day.

  • Eat a balanced and nutritious diet. 
  • The foods we eat have a significant impact on our physical and mental health. Incorporating foods like fatty fish, blueberries, nuts, leafy greens, and broccoli into your diet can help you feel more alert and focused. Prioritising a healthy diet is an essential part of any self-care routine.

  • Have family meal time more often.
  • Having a family dinner or setting aside time to enjoy a meal with your spouse, partner, or even just yourself can be a great way to practice self-care. Make it a point to disconnect from distractions like TV or phones and use this time to connect and savour your meal in a mindful way.

  • Set boundaries with technology and work.
  • With the prevalence of remote work due to the pandemic, it can be difficult to disconnect from work and technology. So, it's essential to establish clear boundaries around work emails, phone calls, and text messages. Even if you're working from home, set specific work hours and stick to them. You can also limit your screen time by utilizing the screen time feature on your phone to set daily limits.

  • Introduce Ayurveda into your life
  • Ayurveda is a holistic approach to healthcare that originated in India thousands of years ago. It focuses on creating balance in the body and mind through natural remedies, including herbs, oils, and specific diets. Introducing Ayurveda into your life can help you maintain a healthy lifestyle, reduce stress, and promote overall well-being. Preserva Wellness offers Ayurvedic products and supplements to help you incorporate this ancient practice into modern life. From juices and teas to plant-based tablets and capsules, Preserva Wellness can guide you in the journey towards better health and wellness.


    In a busy world, it can be easy to overlook the importance of self-care. However, prioritising well-being is essential for maintaining physical and mental health, as well as one's productivity and overall quality of life. By finding time for self-care, shifting the mindset around it, and incorporating self-care strategies into the daily routine, you can make self-care a non-negotiable part of life. Remember, you are worth the time and effort it takes to care for yourself.

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