Self-care tips for busy women
Welcome Wonder Woman!
Are you ready to TAKE ACTION on your self care? Then you are in the right place!
Self care is NOT ONLY getting a massage, going to a spa or getting away for the weekend.
These events can feel monumental to plan for, and to be honeset - daily doses of self care are much more important then these grand adventures.
I know and believe that self care is gift we get to choose every single day.
Not only 1 time a day, but multiple times a day. And likely you are already doing many self care activities that you may consider part of your daily routine (brushing your teeth, washing your face, eating a nutritious meal, singing in the car).
That is what is great about self care!
SELF CARE something that fits TO YOUR LIFE in EVERY SEASON OF LIFE.
❌ Not you FIT TO IT.
If you think you are lacking on self care and believe you need more of it in your life, then I’m here to support you with 5, 2-7 minute self care ideas that you can start trying on and deciding if they feel good on you in this season of life!
5 Micro Self-Care Moments
2-Minute Breathwork for Stress Relief
Feeling overwhelmed? Breathwork is a powerful tool for calming your nervous system and reduce stress. Here's a simple 2-minute exercise you can do anywhere:
Identify Your Emotion: Take a moment to notice how you're feeling. What's the primary emotion you're experiencing right now? (e.g., anxiety, frustration, fatigue).
Observe Your Breath: Bring your attention to your breath. Notice its depth (shallow or deep), rate (fast or slow), and location (chest or belly).
Deepen Your Breath: Gently deepen your breath. Inhale slowly through your nose, filling your belly with air. Exhale slowly through your mouth. Focus on lengthening your exhales, as this helps activate the parasympathetic nervous system (the "rest and digest" response).
Notice the Shift: After a few minutes of deep breathing, check in with yourself. How are you feeling now? Has your primary emotion shifted? Notice the calming effect of your breath.
Practice Regularly: The more you practice breathwork, the more effective it will become. Incorporate this 2-minute exercise into your daily routine, especially during stressful moments.
Engage Your Senses (2 minutes): This quick exercise helps ground you in the present moment and can be done anywhere. Choose a nearby object – a pen, a mug, a leaf, anything will do. Now, engage your senses:
See: Observe the object's shape, size, color, and any patterns. Notice the way the light reflects off its surface.
Feel: Imagine holding the object in your hands. What would its texture be like? Smooth, rough, warm, cold?
Hear: Imagine tapping the object. What sound would it make? Would it be a click, a thud, a rustle?
Smell: If appropriate, bring the object closer and notice its scent. Does it have a distinct smell, or is it subtle?
Taste: (Use caution here – only imagine tasting if it's safe and appropriate!) Imagine the taste of the object. Is it sweet, sour, bitter?
By focusing on the details of a single object, you shift your attention away from worries and anxieties, bringing you back to the present.
Doodle & De-stress (Combine with Breathwork): Everyone was talking about the benefits of journaling for self-care, and while I now swear by it, it felt like too much when I was first starting out. Diving deep into my inner thoughts felt overwhelming. What I discovered was a gentler, more accessible gateway to journaling: doodling. I was already practicing breathwork regularly, and combining it with doodling at the end of each day was transformative. I went from carrying tension in my shoulders, glutes, pelvic floor, and hamstrings to melting into a state of peace in just minutes. It was like magic! If journaling feels intimidating, or if you just want a quick and effective way to release tension, I invite you to try combining breathwork with doodling.
Combine the calming benefits of doodling with a few minutes of deep breathing. Start by doing the 2-minute breathwork exercise mentioned earlier. Then, as you continue to breathe deeply, let your hand move across the page, creating doodles that reflect your relaxed state. This combination can be particularly effective for reducing anxiety and promoting a sense of calm.The 5-Minute Mood Booster: Walk Your Way to Wellness: Feeling sluggish, stressed, or just "blah"? A quick 5-minute walk can be surprisingly effective for boosting your mood and overall well-being. We now have research suggesting that accumulating 7,500 steps a day can significantly reduce symptoms of depression. But don't feel pressured to hit that number right away! Even a short, intentional walk can make a difference. Walking releases endorphins, those feel-good chemicals that can elevate your mood and reduce stress. It's also a great way to clear your head, connect with nature (if you can), and get some fresh air. So, next time you're feeling overwhelmed, step away from your desk and take a short stroll. Your mind and body will thank you. Want to learn more about the health benefits of walking? Check out this article from the American Heart Association or my blog about the benefits of walking for knee pain!
Move Your Body, Lift Your Spirits (7 minutes): We all have those two or three movements that just feel ahhhhhmazing. The ones that make you say, "Ohhhh, that feels so good! Why don't I do this more often?" Now's the time to prioritize them! These movements might be a gentle neck stretch, a quick hamstring release, a few cat-cow stretches for your spine, or even just rolling your shoulders back. Five minutes of targeted movement can release tension, improve circulation, and boost your energy levels. Think about what areas of your body tend to get tight or sore, and choose movements that address those areas. Not sure where to start? Check out either:
3 Hip Stretches
Self Care is all around you, simply start to notice where you can sneak intentional body (and mind) care in that doesn’t have to take 15-30 minutes.
These micro hits of self care is where you build your foundation of calm and peace.
Want more self care tips? Read this blog!
If you’re looking to rebel in 2025 against what is going on at your local, state or national level, I would like to share this quote with you
“Self Care is not self indulgent, It is self preservation and that is an act of political warfare.” ~Audre Lorde author and political activist.
🌟 Keeping caring for yourself my friend, we need all your love, kindness and authentic self to shine 🌟
xo, Coach Lisa
