Easy and Affordable Self-Care Rituals
Self-Care Rituals to Try at Home that Won’t Break the Bank
What better way to celebrate Stress Awareness Day, than with some easy and affordable self-care rituals? Though luxury day spas or expensive beauty products might initially come to mind when you think of “self-care,” rest assured that the suggestions on this list won’t break the bank or take up too much of your time. Check out the rituals below and start pampering yourself today!
1. Keep a gratitude journal. This is a personal favorite. A few years ago, I started keeping a small journal and pen by my bed. Before I fall asleep, I write a list of three things I’m grateful for that day. I’ve always struggled to keep up with a full journal entry every day, but three little bullet points are doable.
My lists sometimes include big life changes like buying a house, but more often than not, they’re comprised of common items like the smell of the air after a thunderstorm or Mom’s green bean casserole. Setting aside this time every night helps me reflect on the day and helps ground me in the small things that make life meaningful.
2. Drink warm lemon water. There are countless benefits to drinking warm lemon water. No special brews or expensive add-ins are necessary. Start your morning with a cup and reap the benefits of enhanced metabolism, a detoxified liver, electrolytes, and boosted immunity.
3. Stretch daily. This is a simple, life-changing routine – especially helpful for any of us who are aging. (Hint: that’s all of us). Stretching increases muscle blood flow and helps keep your joints agile. Even five to 10 minutes each day can help improve body function and how you feel on a day-to-day basis. Try crossing your arms across your chest, pulling them behind your back at the elbow, touching your toes, or bringing your knees to your chest.
4. Limit screen time before bed. Evening is a time to unwind for most of us, and that often means scrolling our social media feeds or pinning recipes on Pinterest. But, studies show that two or more hours of screen time at night can disrupt the body’s natural melatonin surge that helps you fall asleep. Challenge yourself to turn off screens an hour or so before bed, and see if you notice yourself enjoying a more restful night’s sleep.
5. Take weekday walks outdoors. You can actually do this any time, but I like alliteration, and choosing a schedule for your walks will help you stay consistent. Spending time walking outside is a great way to slow down, get your body moving, and put yourself in the present as you take in your surroundings. I recommend a nature trail or neighborhood away from any hustle and bustle.
6. Jump around. Literally – commit to doing 100 jumping jacks every day. Because jumping jacks elevate your heart rate, they can improve your cardiovascular fitness. Essentially, you should partake in an exercise that helps enhance the flow of blood throughout your body. Jumping jacks provide a quick full-body workout that can be easily modified for different fitness levels and require no equipment or special location.
7. Exercise your brain. Speaking of exercise, don’t forget to work out your brain cells. Piece together a jigsaw puzzle or solve a crossword or Sudoku puzzle. Studies show that solving puzzles is linked to sharper brain function later in life.
8. Meditate. This is a practice I tend to struggle with, but I always feel calmer and less stressed when I take a few minutes each day to quiet my mind and breathe. On some days, I am more successful at meditation than others. But, even when the lawn-mowing next door distracts me, I walk away from my five- or 10-minute guided meditation knowing it was time well-spent. Looking for ways to get started? Check out the Calm app or the free meditations provided on Goodful’s YouTube channel.
9. Start and end each day with five breaths. If you’re not ready to commit to a daily meditation practice (or if you want to add to one), incorporate some deep breathing into your day. Before you climb out of bed in the morning and once you’ve crawled back in each night, relax your body and take five deep breaths in and out. Breathing slowly and more deeply from your belly signals your nervous system to calm down. This helps reduce stress and anxiety, which is a great way to both start and end your day.
10. Dance it out. I started and ended this list of self-care rituals with my favorites. I stole a page from Meredith Grey and Christina Yang’s book, and I now regularly “dance it out” around my house. The kitchen provides an especially great dance floor while I wait for water to boil or chop vegetables. Put on your favorite playlist and loosen up. Your dancing does not have to be graceful. In fact, I encourage more of the jump-around-with-your-arms-in-the-air style of dance. I bet you’ll be smiling by the end of the song.
What does self-care look like to you? Give one of the rituals on this list a try or share some of your own favorites with us here.
Taylor Stawecki is a 20-something Michigander with a love for the great outdoors and written word. She spends her weekdays working for a digital marketing company and as a freelance copywriter. In her free time, you can find her reading, writing poetry, running, watching a Grey’s Anatomy rerun, or spending time with her family and friends. As an old soul, she enjoys collecting salt and pepper shakers and cuddling up in oversized sweaters.
