4 Quick And Easy Self-Care Rituals For Busy People

Self-care, you know you need it but life gets in the way so how about discovering some quick and easy self-care rituals that can be fitted into your busy and demanding life.

I don’t need to tell you that self-care is essential; if you need reminding, have a read of What Is Self Care And Why It Makes You A Better Person

Traditionally as women, we’ve been taught to put others first before ourselves.  However, if we care for others, there is an even greater need to care for ourselves first.

But between a demanding job and a never-ending list of chores to do at home, how on earth can we fit in self-care as well?

I hear you.

As a working woman, I often find it difficult to manage both work and home life.  You work all week, and you either end up spending most of the weekend doing housework or even evenings set aside to deal with household chores.   

Seriously, it’s never-ending.

The Quick And Easy Self-Care Ritual Begins

Self-care is often an afterthought or totally neglected.  The only way we can fit it in is to plan a much craved day off and use it to focus on ourselves.  But that assumes we can cope with the guilt, and the oven doesn’t need a good clean!

But help is at hand.  In this article, I will share with you 4 self-care rituals you can fit into the busiest of workdays.

Ready to get started?  Let’s go

a quick and easy self-care ritual is stretching

You don't even need to get out of bed to start your self-care ritual

1. The Morning Stretch

A quick and easy self-care ritual, and a comfortable start to the day is a morning stretch.  Try a few minutes of gentle stretching when you first get up in the morning.  When you stretch, you

  • increase your blood circulation
  • improve flexibility, and
  • reduce pain in your muscles and joints

When done daily, you will be astonished by the results.

The aim is to stretch your muscles to incorporate their full range of motion.  Start with shoulder shrugs, neck rolls, wrist and ankle circles and forward/back movements, and so on.

After a few weeks of this daily self-care routine, you’ll notice how you are more flexible than you were before.

You can get dressed, tie your laces, reach the top shelf of the wardrobe to grab your favourite handbag etc., far easier and without the usual moans, groans and creaking joints.

meditation as a quick and easy self-care ritual

Meditation does not have to be complicated. Start with some deep breathing exercises

2. Meditate Morning And Night

Another easily incorporated daily ritual that can help improve your sense of well-being is meditation.

One thing that puts many people off is the belief that you need to spend ages doing it, but this isn’t true.  Okay, some meditations can take time, but you can achieve great results in just a few minutes a day when you get started.  And that's why I include it as a quick and easy self-care ritual.

You could begin by just focussing on your breathing or use one of the many available apps (I use Headspace), where you’ll find programs of just 5 or 10 minutes.

Meditation is powerful.  Known benefits include:

  • Increased calm
  • Enhanced relaxation
  • Improved psychological balance
  • Enhanced overall health
  • Lower stress

I found meditation to be a great help when I was struggling with burnout.  You can read my own personal experience here.  You’ll also find more information in my article Improve Your Life With These 7 Habits. I talk about meditation and its benefits to your life.

So, if you are looking to start your day feeling positive, and end your day with better sleep, then meditation can help.

With so many benefits for just a few minutes a day of your time, this is one self-care ritual you don’t want to miss out on.

drink water as part of your self-care ritual

make up a fancy glass of water by adding fruit

3. Drink Eight Glasses Of Water Per Day

I’m sure you’ve heard the statistic that our bodies are made up of 60% water, and we lose a lot of that during the day through:

  • Exercise
  • Having a pee
  • Breathing

Now, I’m the first to confess that I’ve not been good at following the 8 x 8 rule – you know the one, drink 8-ounce glasses 8 times a day.

Health Line has a great article on How Much Water Should You Drink Each Day. Which looks at how our water intake affects our energy levels and brain function.

If you want to take better care of yourself, drinking water is a quick and easy ritual you can introduce immediately.  Studies have shown that even mild dehydration caused by heat or exercise can affect physical and mental performance.

The benefits of more water consumption include:

• Improved mood

• Better concentration

• Increased oxygen delivery to the brain

Also, if you’re looking to keep your skin soft, smooth, and supple, then drinking water helps.

A surprising fact I discovered is that drinking this much water can help you stave off hunger pangs. But, did you know that feeling hungry is a sign that you are, in fact, dehydrated?.

Next time your tummy rumbles, drink a glass of water first and see how you feel. Chances are, you won’t need to reach for the biscuit tin!

So go and grab yourself a water bottle and either take a sip throughout the day, or alternatively how about replacing some of your coffee breaks with a glass of water.

smiling is a great self-care ritual

did you know that when you smile on the phone, people can hear it in your voice?

4. Smile

When you smile, you boost your confidence. So I often suggest that smiling is a good start if you’re looking to build confidence quickly.  But there are also benefits for your well-being.

Believe me, this is a quick and easy ritual to get yourself into.

Even if you don’t feel like it, science has discovered that if you turn up the corners of your mouth into a smile shape, you actually start to feel happier!

The brain reads the positioning of the facial muscles and acts accordingly.

Here’s the science bit - smiling releases neurotransmitters called endorphins. And endorphins make you feel happier.

How cool is that? Practice smiling at others and notice the responses you get. A simple smile can help you feel better and make others feel better too. Everybody wins!

So find something each day to make you smile.  It could be a funny YouTube clip, a piece of music or even stroking your adorable pet.  All these help to elevate your good mood.

at the end of a busy day, relax

It's better to end the day chilled and relaxed. You'll be able to cope with whatever tomorrow brings

Final Thoughts

Even though you are a busy woman with many responsibilities, you simply have to learn to put yourself at the very top of your list of priorities. After all, if you don’t look after yourself, how can you possibly do all that you do?

These 4 quick and easy self-care rituals can be added to your daily routine – even if you are super busy. As a result, you’ll soon feel tip-top and happily carry on caring, working and living your life to the full.

About the author Alison

A qualified UK based coach with 30 years of experience in personal development.

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