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Taking time to focus on your own health and happiness is important. If you're trying to establish some self-care habits, but budgeting is an issue, rest assured that there are ways to improve your day-to-day life that don't cost a penny. Best of all, most of the ideas below are easy to put into practice, no matter how busy you are.
A solo evening curled on the couch watching TV might feel relaxing every once in a while, but it might not be the best way to unwind. A research analysis in the Journal of Health and Social Behavior found that social isolation and loneliness can worsen health outcomes long-term and that strong social relationships are linked to better health.
Putting more time into relationships might seem daunting, but it can be as simple as turning off the screen and calling a friend or family member a few times a week.
According to the Centers for Disease Control and Prevention, one way to improve sleep quality is to be consistent about when you sleep. Research published in Scientific Reports found that people who go to sleep and wake up at the same time each day tend to have a lower risk for certain chronic health conditions, and are healthier overall.
Establishing a bedtime can be tough at first — you may need to dip out of evening social gatherings early, turn off the TV at a certain time and put your phone on 'Do Not Disturb.' But it gets easier with practice.
Eating lunch at your desk might be seen as a sign of hard work and dedication. Unfortunately, it may also be bad for your health. Instead of checking emails while you shovel a salad into your mouth, try a more mindful approach. An article from Harvard Medical School explains that “mindful eating"— eating without distraction, and paying attention to things like the taste, smell and texture of your food — likely leads to healthier food choices, and might help alleviate health problems like high blood pressure and digestive issues.
Like any new habit, mindful eating takes time to get used to. As a first step, make a point to take at least a 15-minute break for lunch. Sit down at a table, turn off your electronic devices and appreciate and pay attention to your food.
In the midst of a stressful day, your instinct might be to hunker down and focus on the tasks at hand. In some cases, that's fine — research from the University of California, Berkley, shows that small amounts of stress are helpful for productivity and can make you better at dealing with stressful situations over time.
But if stress is a constant, consider taking a walking break. The American Heart Association suggests daily walks as a simple way to reduce stress and anxiety. To get the most benefit from your walk, choose somewhere in nature. If you live in a big city, find a park where you can get away from traffic and buildings for a little while.
This seems like such a simple task, but many people don't bother making their beds in the morning. This is likely a mistake when it comes to overall productivity and happiness.
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Author and happiness guru Gretchen Rubin writes in The New York Times that turning bed-making into a habit makes many people happier. The benefit is twofold, she says: You start the day feeling accomplished and end the day in a neat, welcoming space. Surely, that's enough to warrant spending a minute tucking in your top sheet and fluffing your pillows.
