Self Care Bee

The Surprising Benefits of Boredom: Why Your Brain Needs Downtime to Thrive

Do you feel guilty when you are bored? You’re not alone. We live in a fast-paced world, where we fear quiet moments. We read books and watch videos that teach us how to squeeze the last drop of productivity from every waking minute. But what if we’re wrong? What if the benefits of boredom are real?

Researchers have discovered that people who experience boredom regularly score 41% higher on creativity tests than those who constantly seek stimulation.

Boredom isn’t the enemy we’ve made it out to be. It’s actually a cognitive state that can unlock creativity, improve mental health, and enhance our ability to think deeply. When we embrace those seemingly “unproductive” moments, our brains get the chance to wander, process, and regenerate in ways that constant stimulation cannot provide.

1. Boredom Unleashes Creative Thinking and Innovation

Despite what you may think, your brain isn’t idle when you are bored. Even when you are resting, you engage the Default Mode Network, processing internal thoughts such as self-reflection and mind-wandering. Taking a break from constant stimulation triggers introspective thinking, which in turn can lead to problem-solving and creativity.

I don’t know about you, but most of my creative ideas came when I wasn’t expecting them – on a walk, in the shower, during a work-out. I never felt creative when I set out to be creative. It always creeps up on me.

Boredom in itself is an uncomfortable emotion. This is why we always seek stimulation, why we try to avoid it. When under-stimulated, our brain looks for variety, it seeks something new and different. If you don’t give it information, it will settle with processing your own thoughts and help you come up with new ideas.

2. Mental Health Benefits of Boredom

I think we all know that taking some time off will help us relax. Yet somehow we keep piling up tasks and responsibilities into an already busy schedule. Whether it’s FOMO or the fear of being unproductive, we can’t seem to take those breaks, enjoy those idle moments.

But one of the most obvious benefits of boredom is stress reduction. Constant stimulation triggers stress, anxiety rises. Taking a break from all that can help with emotional regulation, because you are taking time for yourself. Boredom gives you the mental space to process difficult emotions and experiences.

So next time you feel under-stimulated, resist the urge to grab your phone and start scrolling. Sit with it instead. See where your thoughts get you.

3. Enhanced Focus and Productivity Through Boredom

It might seem paradoxical, but taking more mental downtime will actually improve your productivity. That’s the reason why you have breaks in schools, why you should take a short break from your work-day every 50 minutes.

You cannot sustain your attention forever, and the longer you stretch it, the more unfocused you become. This is because when you concentrate, your brain uses energy, which is not limitless. Studies show that unstimulated periods allow your brain to consolidate information and recover.

This is the productivity paradox: by doing less, you achieve more. Now that’s a win-win in my book!

4. Boredom Builds Self-Awareness and Personal Growth

One of my favourite benefits of boredom is increased self-awareness. We are so disconnected from ourselves with these screens in our faces all the time. We have no time whatsoever for introspection. People don’t sit with their own thoughts anymore, and that is turning us into selfish, unaware, reactive brats.

You can grow your personal awareness so much by being present with your thoughts and emotions, and trying to understand yourself. But this means being quiet. Boring periods can help clarify your personal values and goals, and develop emotional intelligence.

5. Social Benefits: Better Relationships Through Boredom

This might be because I’m a millennial, but there is nothing more annoying to me than people checking their phone while we’re having a conversation. Put that phone away! Not only does it feel disrespectful, but it can also take away form your experience of that moment. You are sacrificing your opportunity to connect with another human, to learn and to grow, so that you can stare into a sterile feed.

Choose instead to connect with the one who is in front of you, because it’s for your own benefit. Be in the moment, savour it, create and save these memories!

When you don’t constantly distract yourself and take the time to actually listen to people, your empathy develops and grows. You can become a better friend, a more considerate son or daughter, a more compassionate parent.

By practising mental stillness you will enhance your listening skills and be that person that others like to be around.

How to Cultivate Healthy Boredom in Daily Life

What is Healthy Boredom?

You know how you sometimes feel bored while you are scrolling through your social medial feed? Your attention is engaged, but you are not particularly enjoying it? You know you should stop, but you crave the constant new information, or just don’t know what else you could do. Yeah, that’s not great.

Healthy boredom is when you allow your mind to process thought, to ruminate and to wander. I know it feels unfamiliar and scary. But start small, and you will see that it’s not so bad at all.

Here are a few suggestions of steps you can take to invite more healthy boredom into your life:

Actively Create Unstimulated Time

Force yourself to take breaks from whatever it is you are doing. Put your phone away, and look out of the window instead. Watch people, observe their behaviour, observe the thoughts that are going through your head.

Are there worries?
Are you comparing yourself or your experiences with what you are observing?
Are you remembering something?
Are you feeling a certain emotion?

Don’t try to change your thoughts and feelings, just observe them.

Make it a habit to take advantage of short, transitional moments to explore boredom. Waiting form your Uber? Stuck in traffic? In a doctor’s waiting room? Keep you phone in your pocket and do nothing.

Set Boundaries with Technology and Entertainment

Another thing you can do to enjoy the benefits of boredom is set digital boundaries. We don’t know how to be bored anymore, because entertainment is everywhere. Whether we are watching something on a streaming platform, or on social media, information is always bombarding our minds.

Make intentional decisions to reduce your screen exposure. Set time limits of apps, leave your phone in another room when you are at home. And, most importantly, explore new hobbies that engage your hands, but let your mind wander. This is called active rest and it’s an essential ingredient for a healthy and clear mind.

Do Nothing Without Feeling Guilty

Last but not least, remember you are not doing anything wrong. Boredom is natural. We have been conditioned by this hectic world to always be engaged, because that’s profitable. Your attention is an asset and it’s valuable. But your value doesn’t come from how many adds you can watch in an hour.

Take back control without feeling guilty, because this guilt is not yours. Allow your mind wander, to be curious, creative, rested, and oh-so-human!

Overcome the Fear of Being Bored

I know it’s scary to be in front of that long stretch of time with nothing to do. I felt it too, still do – all the time. I know that feeling of waiting for a bus and feeling the need to grab that phone to make time run faster. We all have it.

But instead of seeking new content, learn to create your own experiences instead. Next time you find yourself without stimulation and reaching for your phone, try to explore your own thoughts instead.

Start small, to make it less daunting. Start with 5-minute breaks, and scale up from there.

Learn meditation, as that is a more active state. Start with guided meditation, until you know how it works. Then try it on your own. This kind of mindfulness will make you more ready for, and more resilient to boredom.

Approach the idea of boredom without fear or anxiety. I know so many of us are afraid of our own thoughts, but there is nothing to worry about. If allowed, your mind will do its job to process experiences, emotions and daily problems. It’s just doing its job – but it’s up to you to give it some space!

Conclusion

The benefits of boredom extend far beyond what most people realise. From sparking creativity to improving mental health, these unstimulated moments are essential for our cognitive and emotional well-being. Rather than filling every spare moment with entertainment or stimulation, we need to embrace the power of doing nothing.

Start small—put your phone away for ten minutes today and let your mind wander. Notice what thoughts arise when you’re not constantly fed information. You might be surprised by the insights, creative ideas, and sense of calm that emerge from these seemingly “boring” moments.

Remember, in a world that profits from your constant attention, choosing to be bored is actually a radical act of self care. Your brain will thank you for it!

How to Live Better with Less: from Emotional Balance to Financial Freedom

To live better with less doesn’t mean deprivation, quite the opposite! Today’s overwhelming consumer culture has many of us drowning in possessions yet feeling oddly empty.

In this article, I will show you how happiness and fulfillment do not come from owning as much as possible, and I will teach you where to actually find it.

From mindset shifts to mental de-cluttering, we’ll explore practical ways to live more abundantly in a noisy and consumerist world.

Ready to experience greater freedom, clarity, and satisfaction? Let’s begin this journey together!

How Can You Live Better with Less?

When it comes to this idea, of living better with less, many people think of minimalism. And it’s true: minimalism does help to spend less, and often to have a clearer head.

However, in this article I would like to focus on changing your mindset and helping you understand that choosing the simpler life is mentally liberating. It’s not just the extra money you save when you don’t buy a certain item you probably don’t need – it’s the peace of mind you have when you’re not actively chasing material possessions to make yourself feel better.

Living better with less is not about choosing a frugal lifestyle, because I don’t think a scarcity mindset and a constant worry about money can be liberating. It’s about changing your values and learning to find fulfillment in different areas of your life.

How to Start Your Mindset Shift and Live Better with Less

So how can you live better with less? Start by letting go of the need of material things to find happiness.

Here are a few examples to better illustrate what I mean:

You will not look better because you buy the newest cosmetic product. Work instead on accepting and loving yourself.
You will not unwind after a stressful day by going on a shopping spree and burning through your paycheck. Focus on building a support system of friends and community where you can share your worries and feel understood.
Having a new package show up at your house every day is not normal. Try new hobbies, learn new things and meet new people.
No, you don’t need that very specific gadget you just saw on your Insa feed. Not every product that claims to be solving a problem is necessary. Learn to be critical with impulse buys.

The Psychology Behind Our Attachment to Things

If you are someone who consumes a lot, please don’t feel bad. No-one is judging you (or no-one should, anyway). Attachment to things and placing value on objects is very natural, and very human. And maybe not just human: I bet even your pet has a favourite toy!

Humans naturally form emotional bonds with objects that remind them of significant people, events, or places. These attachments fulfill emotional needs, such as comfort or self-confidence. Objects can often feel like an extension of our personality.

We use clothes and accessories to express ourselves, to show that we belong to a certain group.
Keepsakes and cherish objects remind us of happier times, like childhood toys, souvenirs, family heirlooms.
Sometimes, early childhood experiences with caregivers shape attachment styles that influence how we connect with objects later in life. Those with insecure attachments may use objects to fill emotional voids or provide a sense of security otherwise missing in relationships.

There are many reasons we get attached to objects. And unfortunately, the advertisers are taking advantage of this natural need we have, and they are turning it against it. Make no mistake – this is a science. Companies invest a lot of money in research to figure out how to exploit our weaknesses in order to sell us stuff.

This is the first step in helping you understand that you don’t need all that stuff you are buying. Here’s how you start to change your mindset and live better with less:

If it wasn’t your idea, if you didn’t go out of your way to seek that product, you most likely don’t need it.

Re-frame Your Mindset to Restore Emotional Balance

Let’s have a look at a few of the things you can do to shift your focus from consumption to a different kind of abundance – that which will restore your emotional well-being and make you feel better about yourself.

Live Better with Less Stuff

As we already discussed, the first thing to address is material possessions. Most of us in the developed world have too much. Either:

we hoard things to which we attach emotional value, or
we fall prey to advertising (which is everywhere! – again, not your fault) and buy way more than we actually need to live a comfortable life.

All this clutter can be exhausting. To give you an example that’s quite close to home:

my mother has a hard time getting rid of stuff, so her house is full of things she doesn’t even know she owns. She is constantly complaining that she doesn’t have enough space, that she feels overwhelmed by all those possessions. She would love to get rid of it, but she is completely paralyzed when she sees it all. It is genuinely cluttering her mind.

A clutter-free home is necessary for a clutter-free mind. Our environment does have an effect on our well-being and our state of mind.

So when you are looking for motivation to bring less stuff into your household, you can start here. Unless you just moved recently, chances are you already have everything you need to live a comfortable life. Everything else has the exact opposite effect.

Time Abundance

I bet time is not the first thing that comes to mind when you think about de-cluttering. But a busy schedule can also be a source of stress and can be just as detrimental as a cluttered home.

In a fast-paced world where productivity is everything, time is one of our most important resources. What you do with your time has a direct impact on your well-being.

How much of your daily schedule consists of activities that do not serve you, or actually harm you? Do you spend more than 30 minutes a day scrolling?
Do you accept commitments you don’t really care for and which do not benefit your personal or professional goals?
Do you spend time with people you don’t like just out of habit?
Do you engage in activities that aren’t good for you?

Being always on the go, without stopping to consider and analyse where you are going, is a form of emotional clutter. You can live better with less unnecessary commitment. Give yourself time to reflect, to relax and to get bored. You don’t always have to be running somewhere.

Digital Minimalism: Reduce Screen Time and Digital Clutter

Since I just mentioned scrolling, let’s take a closer look at our online activity!

Prolonged exposure to screens, particularly on social media, can lead to feelings of anxiety and depression, often exacerbated by social comparison and cyber-bullying. The constant influx of information can also lead to mental fatigue and decreased attention spans, making it difficult to focus on tasks and enjoy leisure activities.

There is also a genuine concern regarding the blue light emitted by screens, which can disrupt sleep patterns, leading to fatigue and irritability.

Not to mention that excessive screen time can reduce face-to-face social interactions, contributing to feelings of loneliness and isolation.

These are just a few reasons why a more minimalist approach when it comes to digital behaviour is essential for a better quality of life.

I wrote an entire article about how to do a digital detox, you can read it here:

Digital Detox Routine: Simple Steps to Reclaim Your Time and Focus

Be Aware of Information Consumption

And while we are on the subject of information, it’s a great idea to reduce the amount of news you are consuming. Here’s why:

Back in the day, news was in the form of a bulletin, often at the end of the day, informing you of the main events from the last 24 hours and how that might impact you.

We are now in a place where the news is a 24-hour cycle and it’s purpose isn’t information anymore, it’s entertainment. Keeping you in front of the screens is lucrative for advertisers. And the more engaged you are, the more money they make. What’s the easiest way to keep you engaged? Make you angry.

This is how we got to this point when we constantly consume information we don’t really need and, in most cases, does not affect our life in the slightest. I’ve given up watching or following the news years ago, and – believe me – I’m not cut off from the world.

If something big happens, I find out. If something that can potentially affect my life happens, I find out. Useful information just gets to you, everything else is just noise.

Financial Freedom Through Mindful Consumption

The other benefit of a mindful lifestyle is financial: if you buy less stuff, you save more money. And who doesn’t want that, especially now?

We are currently trapped in this loop of work-and-spend: it takes more and more work to make a decent living. This makes us feel empty inside, so we buy stuff to make ourselves feel better, which requires even more money. And so on.

In fact, it’s actually very easy to get off this hamster wheel, as soon as you understand that shopping “therapy” is not a substitute for real therapy, nor is it a solution to your problems. And while it makes you feel good in the moment, the dopamine hit wears off quickly, and you are left with the empty hole.

Try to replace this with cultivating meaningful relationships, developing new hobbies that don’t require consumption, but connection. This is what really fills that void.

If you invest in experiences rather than things, you create positive outcomes not just for the present, but also for the future – by cultivating healthy and long-lasting relationships, as well as beautiful memories.

Things deteriorate and break. They are not supposed to be our friends or our emotional support. Material possessions should be tools to help us live our lives. They should serve us in our greater purposes, not be a purpose in and of themselves.

The Environmental Impact of Mindful Living

I couldn’t conclude this article without mentioning the destructive impact that over-consumption has on our environment. It is often easy to overlook: when you buy something new, it’s just a thing. A small thing. How can it have a significant impact? Except small things add up.

We sometimes think of the end life of an object and do our best to dispose of it in the most environmentally friendly manner. And that’s nice, but that is the smallest impact this object has in its lifetime.

In reality, the environmental impact of a new object starts way before it reaches you.

The materials necessary in the creation of any object need to be mined. They are then shipped to different parts of the world to be processed, assembled and packaged. The mining, manufacturing and the shipping create huge emissions of CO2.

And that’s not all: manufacturing often takes place in parts of the world where the regulations are more lax to optimise costs. Workers are poorly paid and overworked, often in dangerous conditions. It also means that the processing and the disposal of materials doesn’t meet satisfactory standards, which leads to the pollution of the surrounding environment, affecting both the health and livelihoods of local communities.

All this for a gimmicky product you don’t even need.

So next time you are on the verge of impulse buying a product that just popped up on your Insta feed, take a minute to consider whether it really is worth all this damage.

Conclusion

To live better with less you don’t have to deprive yourself. This is not about living a frugal and boring life. It’s about creating space for abundance in all the right places, finding value and joy in the meaningful things that are often overlooked, like community, hobbies, new skills, and human connection.

By intentionally choosing what we allow into our homes, schedules, and minds, we create room for what truly enhances our well-being. The goal is a life with less stress, less maintenance, and more freedom.

What small step will you take today to begin living better with less? Let me know in the comments and let’s inspire each other!

After Work Self Care Routines: Unwind and Recharge After a Busy Day

After a demanding day at work, taking time for yourself isn’t just a luxury. It’s essential for your well-being! Many of us struggle to transition from work mode to relaxation, often carrying stress and tension into our evening hours. Since 83% of workers report feeling mentally exhausted after their workday, implementing intentional after work self care routines can dramatically improve your mental health and overall quality of life.

Let’s explore how you can create boundaries between your professional and personal life with practices that help you truly unwind and recharge.

The Importance of After Work Self Care

For many of us, work can seem like it’s taking too much from us. We get home at the end of the day and we feel completely depleted, no energy and no motivation to focus on our hobbies, family or social life. We wade through the week, constantly looking forward to the weekend. And when that comes, we have so much packed in, that we can’t even enjoy it.

This can easily lead to burnout. Creating a few easy habits to help de-stress and decompress can help with mood improvement and boost motivation. If you intentionally create space for self care in your day-to-day, you can learn to impose healthy work-life boundaries and enjoy happier and more energetic evenings.

Physical self care can help relieve stress. By moving your body, you help reduce stress hormones, such as cortisol. Several studies have shown that regular physical activity, even for a few minutes a day, can help improve your mood and self esteem.

The benefits of mental and emotional self care – such as mindfulness meditation – have been well documented. The practice of gratitude and mindfulness can improve self esteem and promotes a calmer mindset.

After work self care is a great way to improve self worth and elevate your mood. You shouldn’t live just for the weekend. It is possible to enjoy every day of the week, in spite of busy schedules and demanding deadlines at work. All you need is a few small tweaks to your daily routine.

Quick Physical After Work Self Care Practices

Use exercise to create a clear barrier between work time and free time. Take a few minutes after work to move your body and leave the issues of your work life behind for the day. Start your after work self care routine with some quick stretching or a short walk to clear your mind.

Quick Stretching Routines to Re-energise

You don’t need a gym membership for physical self care. It’s enough to take 5 or 10 minutes every day to do some light stretching. It’s not much, but you will love the effects. Stretching increases blood flow to your muscles and helps de-tense your muscles. A great way to release stress!

You can find guided stretching videos on YouTube, or you can use your favourite fitness app.

Post-Work Walks to Move Your Body

When the pandemic hit and I started working from home, the biggest challenge was being able to differentiate between my workday and my free time. Since I was working where I lived, it was difficult do disconnect after work and enjoy the rest of the day. I was still in work mode hours after work was over.

But then I discovered that going for a walk solved all that. Not only is it great and refreshing exercise, but it also allows you to create a clear boundary. It signals one part of the day is over, and that you are ready for something new.

Use Shower or Bath Rituals to Transition from Work to Free Time

Another ritual you can add to your after work self care routine is taking a relaxing bath or shower that can signal the transition from work to personal life. If this is your thing, you can also enjoy a scented bath or shower bomb. It’ll make for a more relaxing atmosphere.

Mental and Emotional Unwinding Techniques

After Work Mindfulness Meditation Practice

Yes, meditation does work! It’s a great way to clear your mind and stop focusing on your work problems. It’s basically a shower for the brain. If you haven’t tried it yet, give it a go!

I know it feels intimidating, but you don’t need to spend hours in Lotus position, humming to yourself. You can commit to a 5-minute guided meditation; that sounds doable, right?

Try Digital Detox to Create Distance

We are constantly connected, with no time to unwind. So it’s always a good idea to take a break from the digital world. And when better to do this digital detox, if not during your work-free time?

Turn your notifications off, your email can surely survive unread until tomorrow. Reduce your screen time and focus instead on real-life activities. Be present and make the best of your personal time. Getting lost in mindless scrolling can feel like wasting the day away, and it’s even more disappointing when your personal time is very limited.

Read a book, catch up with your friends and loved ones, play board games, go for a walk. Whatever works to keep your attention away from screens and on the real world.

Journal to Process the Workday and Release Lingering Thoughts

Another technique to stay away from screens is to journal. If you don’t know where to start, you can always use journaling prompts. Writing down your thoughts can help you process them better and see your issues in a more detached way.

Journaling offers you perspective and is great for clearing your head. By putting your thoughts on paper, they lose their power over you. You can organise them better and feel less overwhelmed.

Creating an After Work Self Care Environment

In addition to the little after work self care rituals, you can also make use of your environment to detach, relax and clear your head. With a few small tweaks, you can make your home into a calming oasis for the evening.

Create a dedicated space to unwind. You don’t need a lot of space, just choose a dedicated corner in your room, or claim your favourite armchair. Keep all work away from this space and only associate it with pleasant activities. Whether it’s an arts and crafts corner, a reading chair, or a chaise-lounge where you sip your favourite drink – I’m sure you’ll find the perfect spot.
Use scents, sounds and lighting to create a calming atmosphere. I love my aromatherapy diffuser, I always use calming scents at the end of the day. You can also use light dimmers, or try coloured lights and projectors to create a cozy atmosphere.
Declutter to reduce visual stress triggers. Make a habit of putting things away after you are done using them, and take a few minutes every day to clean or declutter. It’s easy to underestimate the effect a cluttered environment has on your stress levels. Make sure that, at the end of the workday, you can enjoy your environment without having to worry about yet another chore that needs to be completed.

Social Aspects of After Work Self Care

Spending time alone after work is understandable, especially after a particularly demanding day. But don’t overlook the importance of having a healthy social life. Don’t forget about your friends and your social commitments, as they are just as essential for your mental well-being.

I know sometimes it’s difficult to find the balance between the connection and alone time. This is an exercise that you will have to experiment with and figure out for yourself. If you are an introvert, you may need more time alone to re-charge. But don’t forget that too much time alone is isolation.

Take some time to get to know yourself better, and figure out how much energy you need for social interaction. Create a realistic social self care routine based on your personal needs. But make sure you connects with loved ones from time to time, as part of your unwinding routine.

Long-Term After Work Self Care Strategies

After work self care is not just about after work practices. It’s about making sure you have a healthy mindset overall. This will make you bullet-proof in front of everyday challenges. Cultivate regular self care practices for a calmer and more resilient mind.

Develop Regular Self Care Practices

You can develop weekly and monthly self care practices beyond daily routines.

Pick a day every week to go to the movies with your best friends
Have a date with yourself once a month. Block that day no matter what and use it to pamper yourself, or engage in your favourite activities uninterrupted
Exercise two or three times a week
Host a diner party for your loved ones once a month
Take a long weekend two or three times a year to hike, or visit a new place

Cultivate Hobbies and Personal Interests

Don’t forget about your favourite activities after working hours. I know that it’s fashionable these days to monetize all your hobbies and make everything into a hustle. But there is value in dedicating time for a personal interest just for the fun of it.

If you don’t have a hobby, try to revive one you had as a child or teen. Did you enjoy painting? Give it another go, you might discover you love it. Try something new, learn a new skill, and don’t waste your time worrying whether it’s productive or not. If it gives you pleasure, it is!

Seek Professional Help for Burnout

Last but not least, it’s important to recognise when you need professional help. It’s easy to get swept away when you are in a toxic or deeply stressful work environment, and you might not even see the signs. But if you feel that your personal life is being affected (or completely replaced) by work stress, you might be struggling with burnout.

Pay attention to your emotions and your behaviour. Be aware of your reactions and daily habits. And if you notice that everyday tasks feel overwhelming, consider reaching out for help.

Conclusion

Creating intentional after work self care routines isn’t selfish. It’s a vital investment in your health and happiness. By implementing even a few of these practices, you can reduce stress and create space for joy and recovery after work.

Remember that consistency matters more than perfection; start with one or two techniques that resonate with you and gradually build your personal self care toolkit. Your future self will thank you for making after work self care a non-negotiable part of your daily routine!

Essential Mental Self Care Practices for a Sharp Mind

Taking care of our mental health is just as crucial as healthy eating and exercising, but it’s often overlooked in our busy lives. Mental self care is about intentional practices that nurture our psychological health and emotional balance.

With rising global stress levels and increasing awareness about mental health, it’s more important than ever to understand how to effectively care for your mind.

Let’s explore practical, evidence-based strategies that can transform your mental well-being and help you thrive in all areas of life.

What Is Mental Self Care

Mental self care is about adopting habits that promote and maintain mental health. There is a strong connection between self care and mental health. Regular mental self care practices help improve self esteem, self worth, and reduce feelings of anxiety and depression. This leads to better decision making and better life choices. Basically. it is a commitment to your mental health.â

Despite what some people may think, mental self care is not selfish. Setting boundaries is not meant to push people away or disrespect their needs. Rather, it’s a way of respecting your own needs and limits. Besides, you can reinforce boundaries in a respectful way, by communicating why this matters to you and by encouraging the other to do the same.

Mental self care is not time-consuming either. Although it may seem like an inconvenience to set time aside for a therapy session in the moment, it might cost you more in the long run. Every minute you spend on mental self care in the present is an investment in your mental well-being in the future. It prevents anxiety, depression or burnout – so I’d say it’s worth it.

Signs You Need More Mental Self Care

It’s good practice to look after your mental hygiene on a regular basis. But if you are at risk of mental exhaustion and burnout, this is paramount.

Here are a few signs you need to focus on your mental health right now:

you are easily irritated, often by things other people barely notice
you have lost your excitement for hobbies or interests that used to energise you
you lost motivation to achieve your goals, or you abandoned your goals altogether
you eat too much or too little
you aren’t looking after your physical health, skipping or missing doctor’s appointments and regular check-ups
you lack self confidence
you are overly cynical
you avoid social interaction
you are unable to focus

All these signs show you are close to burning out and you need more mental self care in your life. Start small, especially if you are feeling exhausted. You are not going to be able to sustain a demanding routine and you will feel discouraged immediately.

Try instead to introduce small habits that take less than 15 minutes.

Daily Mental Self Care Practices

So how can you care for your mental well-being on a day-to-day basis? Let’s have a look at a few practices you can start incorporating in your daily routine right now!

Mindfulness Meditation

This is the easiest step you can take in your mental self care journey, because I’s so handy. There is no shortage of apps and videos online for guided meditation. You don’t have to learn anything, just press play and follow the instructions.

Research has shown that a regular mindfulness meditation practice is highly effective in reducing stress, anxiety and depression. Some studies have shown that mindfulness can help with physical symptoms as well, for example by reducing pain and fatigue.

Journaling

Journaling is also a great tool to have in your arsenal when working on your mental well-being. In fact, many therapists use journaling with their clients and patients.

Here are a few prompts you can use in your daily journaling practice to support your mental health:

1. What were you doing the last time you felt happy? What could you do to replicate that?

2. Write a letter to yourself, focusing on kindness, understanding and forgiveness.

3. What boundaries could you set in your relationships to make you feel more safe or relaxed?

4. What pain or uncomfortable feeling are you trying to avoid at the moment?

5. Are there any recurrent thoughts or emotions that are not serving you? What are they? How did they make your way into your daily life, and what can you do to release them?

Gratitude Practice

Practising gratitude on a regular basis helps you re-focus your mind on the positive aspects of your life. Because no matter how bad things get, it’s never all doom and gloom. Rather, it’s our exhausted minds telling us that.

Try gratitude journaling to re-frame the narrative and remind yourself of the blessings you still have in your life. Here are a hew prompts you can use every day:

1. List 3 people hose presence makes your life better, safer, happier.

2. What do you value most in your relationship with your partner?

3. What do you value most in your friendships?

4. What do you value most in your relationship with your family?

5. List 3 small moments of joy you experienced today.

Digital detox

Unfortunately, the screens aren’t our friends. It’s been well documented now, and I think we all agree, that excessive use of technology is ruining our mental health. Social media usage has a great impact on our self esteem and self worth, our attention span and our ability to form meaningful and rewarding connections with other people.

So reducing your exposure to screens seems like the next logical step.

Take time every day to unplug.
Be conscious of your screen usage and set limits for your most tempting apps.
Create an evening routine that doesn’t include screen-time. Focus on reading, meditation, journaling or talking to your partner instead.

Here are a few more ideas on how to create a digital detox routine for yourself and stick to it.

Digital Detox Routine: Simple Steps to Reclaim Your Time and Focus

Boundaries

Set boundaries with your friends and loved ones, but also in your professional life. If there are behaviours that are hurting you, communicate it.

Let them know that certain words or behaviours are not accepted anymore, and explain what effect they have on you. This way, they can understand your motivation and your new boundaries don’t seem like they came out of nowhere.

And if you feel uncomfortable about having these conversation, think about how much more uncomfortable you will feel when this behaviour repeats itself again and again. Learn to view boundary setting as a practice of self respect.

The Connection Between Physical Health and Mental Self Care

While you are implementing new practices to care for your mental well-being, please don’t forget about physical health. Your mind lives in your body, it is a part of it. The state your body is in affects your mental state.

Nutrition impacts your mental health. 95% of your serotonin is produced in the gut. Its function, as well as the function of your neurons, is influenced by the bacteria in your gut. So you want to make sure what you eat is nutritious, rich in fiber and non-inflammatory.

On top of that, physical exercise has been proven to reduce anxiety and depression symptoms, in many cases being as effective as medication. Shorter, high intensity exercise programs produced the greatest effect. Which is good news for those of us who always feel like we’re running out of time in our schedules.

Physical activity releases endorphins (the feel-good hormone), boost self confidence and improves sleep quality. So get your workout equipment ready, and book time in your day for this self care practice!

Professional Support for Mental Health

Last but not least, please don’t hesitate to seek professional help.

There is no shame in asking for help when you need it. Nor is there any shame in preventing that moment form happening. A regular therapy practice is a great way to care for your mental hygiene, guided by a qualified professional.

Conclusion

Incorporating mental self care practices into your daily routine isn’t just a luxury, it’s essential for maintaining optimal well-being in our demanding world. Start implementing the strategies we’ve discussed, and you will build remarkable resilience against life’s challenges.

Remember that mental self care is personal. Experiment with different approaches to discover what works best for you. Start with just one practice today, and notice how even small changes can lead to significant improvements in your overall quality of life and mental well-being.