Find out the easiest ways to improve your mood, health, and wellbeing. Get ready for your new favourite day of the week — Self Care Sunday.
Dedicate at least one day of your week to YOU. It’s worth it. I promise.
Even if you have a busy day ahead of you, there are quick and easy ways to practice self care that will keep you grounded and improve your mood.
I was once like you. I worked hard and strived for perfection in everything I did and expected to feel happy all the time.
The truth is, dedicating yourself entirely to your work only fulfills some of your many important needs. Practicing self care is key to maintaining a healthy work-life balance and achieving a deeper connection with your body and your needs.
Sunday is a day to make time for yourself. So sit back and relax. I’m going to tell you everything you need to know about self care & your new special day — Self Care Sunday.
What does Self Care Really mean?
You’ve definitely heard the term before — whether it was on Twitter or in your favourite TV show, this has been the decade of self care.
Butwhat exactly isself care, and where did the term come from?
“Self-care is not synonymous with self-indulgence or being selfish. Self-care means taking care of yourself so that you can be healthy, you can be well, you can do your job… and you can do all the things you need to and want to accomplish in a day” (x)
So basically, self care is good for you, and it can make you feel better. Nothin’ fancy. Still not convinced?
Don’t just take my word for it — Psychologists and wellness experts also agree that self care is an essential component of human health. (An apple-kale smoothie a day keeps the doctor away?)
Self Care is Way More Than Just a Trend
As it turns out, we’ve been using the term self care since the 1950s.
● Throughout history, self care has been a method used by people under a lot of stress — doctors, firefighters, social workers, and even members of the women’s movement and the civil rights movement practiced self care.
● Self care helps people manage life’s stressors — both big and small.
Of course, practicing self care is not just a thing of the past. Self care is huge right now.
● Since 2020, record amounts of people have been looking for ways to alleviate feelings of depression and anxiety (x). Often, self care plays a vital role in this process!
● Google reports show that the number of people searching the internet for “self care” has doubled since 2015 (x).
So, what’s the point?
“The idea is to recharge in whatever way is meaningful to you; you may meditate to refocus, get a good night’s sleep for mental clarity, etc.” (x).
The best part about self care? It’s not a one-size-fits-all approach. There are no rules!
Confused? Don’t worry! If you’re new to self care and you’re looking for some easy first steps, I’ve got you covered.
How to Start Your Self Care Journey
Self care is all about practicing manageable habits to improve your personal life.
I’m going to share with you my favorite tips for a morning, afternoon, and evening packed with activities for your very own Self Care Sunday.
Get the Most Out of Your Morning: 15 Fulfilling Activities for The AM
1. Good morning! How’d you sleep? Answer honestly… Experts say that getting afull night’s sleep is at the top of the list when it comes to practicing self care. You need 7 to 9 hours of sleep a night!
3. Ditch the coffee. Seriously. Try starting the morning with a cup of tea instead. Chamomile is known for its calming properties. Green tea has several health benefits (and provides caffeine, too).
4. Nourish yourself with a breakfast full of fruits and veggies. Ripe mango and some strawberries? Avocado toast with everything bagel seasoning? Roasted potatoes and peppers? Now we’re getting somewhere…
6. Watch a cartoon. It’s ok to be a kid for a while! Sometimes kicking back in the morning and watching some light-hearted TV is the best medicine for a relaxing Sunday.
7. Read something. Not the news. (Anything but the news).
8. Do a crossword. Simple things can feel good.
9. Consider supplements. Many people are deficient in Vitamin D, Iron, and B6. Getting the proper nutrients keeps your brain healthy and comes with several other health benefits.
10. Let some fresh air in. If it’s warm enough, open the windows in your house and enjoy the morning breeze. It feels better than you’d think to air out a room!
11. Plant a seed. Literally, if you have a garden. If not, you can buy potted plants like basil, mint, thyme for your kitchen. Hello? Fresh herbs! Psychologists report that caring for plants can help you practice acceptance and develop a growth mindset.
12. Soak in the sun. Sunlight triggers the release of serotonin in your brain.
13. Call a friend or family member and discuss your plans for the day. Catching up with loved ones can get you excited to take on your Sunday.
14. Look in the mirror and compliment yourself (out loud!). (These self love affirmations might help you)
15. Pick a comfortable outfit and makes you feel good. It doesn’t matter if it’s baggy jeans and a sweatshirt or a sparkly tutu.
I’m from California, where there is only one season all year (spring!), which means it’s easy for me to get outside and enjoy the benefits of nature.
If you’re from somewhere chilly, try some cozy indoor Sunday morning activities like cooking banana pancakes and making fresh orange juice.
After a fulfilling morning, it’s time to commit to a peaceful and rejuvenating afternoon.
Are you ready to continue the self care love affair?
Recharge in The Afternoon: 15 Daytime Self Care Sunday Activities
1. Mail a letter to someone you’ve been thinking about.
2. Write down your stream of consciousness for 3 minutes in a journal. Time yourself! Whatever you can get on the page is good.
3. Go on a (socially distanced) nature walk with a friend. Isolation can be draining and anxiety-inducing. Visit a park or hike a trail. Spending time in nature benefits your mental health.
4. Spend time with an animal, whether it’s yours, your neighbour’s, or a stranger’s dog, at the park.
5. Plan something fun for you. Have you meant to ride your bike more? Never actually used that frisbee you bought at Target three months ago? Today’s the day.
12. Don’t put too much pressure on yourself to be productive. Sunday is your day to recharge and relax!
13. Craft something. Making something with your hands is satisfying, no matter how small.
14. Do your laundry. Fresh clothes feel so good!
15. Make a list of goals for your upcoming week.
It’s easier than you think to complete these small activities to boost your energy and get in touch with yourself. If you dedicate some time to relaxing now, the benefits will follow you into your workweek.
Plus, who said that Sunday has to be the end of a good thing? Spread the good energy from your rejuvenating Self Care Sunday to other people in your life. Everyone should get in on the love!
Last but not least, it’s essential to practice self care on your Sunday evening to prepare for the week ahead.
Unwind in The Evening: 15 Self Care Sunday for the PM
1. Cook a homemade dinner. Taste can play a big role in how we feel. Bring happy memories to mind by cooking something that reminds you of a loved one.
4. Watch the sunset. Often simply watching the sun go down can give me a different perspective on the day.
5. Wash your face. Taking the time to clean your skin in the evening properly pays off in the long run!
6. Eat a snack. Nuts and fruit are healthy foods that will keep you full for a long time. Don’t eat too late at night, though. Eating before bed can keep you from getting to sleep!
7. Do some stretches. Stretching before bed can help you get a better night’s sleep.
8. Drink some more tea. Something caffeine-free this time.
9. Write down three things you’re grateful for today.
10. Put on a facemask. Whether it’s homemade or store-bought, face masks can be a way to pamper yourself at the end of a long day.
11. Moisturize.
12. Bring a glass of water to your bedside table. It’s essential to stay hydrated, even at night!
14. Put your phone down and close your laptop. That’s right. It’s important to take a break from screens right before you go to bed. Put your electronics away at least 30 minutes before you plan to sleep.
Night time rituals are my favorite. It’s crucial to figure out what makes you feel most comfortable at night and practice healthy habits.Repeating behaviors that bring you joy is good for your brain!
It all ties back to peacefully ending your day. The next morning, you’ll wake up ready to take on whatever challenges Monday has in store for you.
But for now, it’s all about taking care of YOU.
Loving Yourself Can be Easier
Once you get into the habit of it, taking care of yourself in these simple ways becomes second nature.
Give yourself a pat on the back! Perfectionism may feel like the ultimate goal, but as the adage goes, “pobody’s nerfect.”
No matter who you are, you deserve to take action to improve your wellbeing. And self care is just about loving yourself! Even if your weekdays are jam-packed with responsibilities to others, Self Care Sunday is a time for you to fulfill your responsibilities to yourself.
Now you have tons of resources to get started with your Self Care Sunday.
If you need some more motivation, ask a family member or friend to encourage you! Everyone needs support sometimes, and your loved ones will be excited to lend a helping hand.
It’s time to re-learn how to take care of yourself, and it’s in your best interest to invest in the process now. Self care is intended to benefit you long-term.
What’s Your Favorite Way to Practice Self Care?
Whether you follow my advice to a tee or get creative with your Self Care Sunday ideas, getting into a weekly routine of celebrating yourself is a game-changer.
You can create your very own Self Care Sunday plan to incorporate healthier habits into any area of your life.
Simply write down a handful of small goals related to your mental and physical health and get in touch with yourself to determine how you can be most successful in achieving them.
Take small steps, like incorporating healthy foods into your meals and going for a walk around the block.
Small actions can have big impacts. Part of practicing self care is realizing how valuable the little things in everyday life can be.
In the digital age, it can be hard to unplug. But I’ve found that I can accomplish difficult goals with a little bit of faith in myself, like exchanging screen time for a day in nature or an outing with friends.
Fill us in on your tips and tricks for practicing self care!
Hit the alarm instantaneously when it goes off, pull off the sheets and step out of your bed smiling and ready to meet the day with positivity. Does it sound familiar?
I guess the majority of you will answer ‘NO’ of course it is something I was unable of doing.
I used to get up late and that drained my whole day in the form of less productivity and haphazard way of carrying out my things.
Late risings mean you don’t get enough time to be present mentally in whatever you do and that’s how you keep pushing, dragging and throwing things mindlessly.
This is all that I went through until the recent past months.
Then, I explored some crazy helpful tips to wake up early. These tips are not just to wake you up early but also to keep you energetic, charged and highly productive all day.
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How to Wake up Early And Not Feel Tired
It can seem tough, but waking up early in the morning without feeling tired can be done.
Let’s dive in and get the secret tips to wake up early and happily.
1. Get enough sleep:
First things first! 🙂
Before anything else, you need to get 7-8 hours sleep when your usual sleep hours are completed your mind gets the signal of it.
It won’t be arguing to you at the sound of the alarm.
Your face is a window to your whole self so you must cleanse it in the morning.
Water will wash away any traces of trapped worries and will rejuvenate the skin. Face gets detoxify on the touch of water that cools it down.
6. Water intake:
During sleep, our blood pressure level gets high that can warm up our body leaving it dehydrated. Pour a glass of water in your stomach as soon as you get up.
This will balance blood level, ease pains and lubricate the joints. Water is a natural energizer.
Claim that you’re going to have the best day ahead and believe me it will set the tone of your day.
These tips to wake up early do not need to be done with so many precautions or pre-requisites but only your will to be consistent and determined. Yes! You can do it too!
Thighs with the gap, is that what you want to show off in next summer?
This is something every woman dreams about yet for most of them it just remains a dream because thigh fat is quite stubborn and these ladies are not practicing the right moves.
We bring you 6 simple workout plans that would surely make you go out confidently in your favorite pair of shorts. So, no need to wear skinny jeans anymore to make your thighs look slim!
If you have made up your mind on shedding those fats then read on!
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6 Easy Exercises to Reduce Thigh Fat at Home
These exercises sculpt your thigh muscles and blast away the flab.
For beginners, a jog will do fine for at least 30-45 minutes but gradually you should increase your pace and time of walk or run.
Read on for six simple exercises to reduce your leg fat and tone your legs.
1. Squatting:
Get yourself equipped with squat regularly and feel the difference it makes to your thighs as well as whole-body muscles.
Steps to do squats
Stand with feet at slightly more than shoulder-width.
Extend your arms ahead of you.
Straighten your back inhale deeply and dip your hips until your thighs are parallel to the floor.
It’s fun to do this workout but it’s completely reliable when comes to reduce thigh fat.
Steps to do squats
Simply lie down and place your arms straight beside either side.
Lift one leg to make your foot pointing towards the ceiling.
Now, start drawing circles with your leg clockwise and then anti-clockwise.
Repeat with the second leg.
Make sure to do at least 5 repeats in both directions.
4. Jumping jack:
This workout will not only targets thigh fats but also strengthens your arms, core, and legs.
Steps to do Jumping jacks
Start with a straight back stand up with your arms at your sides.
Jump off the floor meanwhile split your legs wider than shoulders and raise your arms above your head.
Come to the start point and repeat for 10-15 times in 3 sets.
5. Step-ups:
You might have guessed from the name that it must be something like stepping on the stairs. This is a perfect move to burn thigh fat quickly.
Steps to do steps-ups
Consider doing it on things such as a strong bench, chair, and stool or easily on the staircase.
Step on and off your stepping equipment by alternating your feet with a constant and slightly high speed.
Better do this simple yet effective exercise 3 to 5 times in a week with 20-30 reps.
6. Brisk walks:
If you want a cherry on top kind of situation, you should consider running or brisk walking as it will not only target your thigh but regulate your overall internal and external health.
What else can help you in getting toned thighs is the diet you are taking in. Make sure to munch a protein-rich diet and stay away from food that is sugary and filled with refined carbs.
But remember, you can’t successfully lose fat in your thigh without losing overall body fat. And losing fat can only be done successfully with a combination of diet and exercise.
As we always said, a healthy routine is the easiest way to manage your healthy eating and fitness goals.
If you feel physically drained and lethargic for the rest of the day, you are not giving yourself the right dose of exercise at the beginning of your day.
You might be taking a good diet but a workout session for only 20 minutes will leave a refreshing impact on you for sure.
A set of physical movements as a start-up will wake up your whole body muscles and make them flexible and active enough to deal with the stress throughout the day.
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Morning Exercise Routine You Should Do Every Day
You need nothing to carry out these moves but a motivation to start it. Because trust me, you won’t stop once you get used to these workouts.
Here’s your treat of morning exercise routine that would be the best time of your day.
1. Open-up your eyes early:
Waking up early can make your workout more effective.
It doesn’t mean you need to get up before sunrise but start 15 minutes earlier than your usual time so you get enough time to do the workout.
Give yourself a few minutes to wake up, you may like to drink water, start listening to your favorite music, etc.
The next best thing that will happen to your body is the joy of mother-nature. Go to the park and extract the benefits of the fresh morning as much as you can!
Prep your playlist and we go for our morning walk and spend time outside in nature.
3. Surya Namaskar: The most powerful yoga routine
If you ask me one thing you shouldn’t miss in your daily exercise routine, Sun salutation is the obvious answer.
After morning walk you should carry out Sun Salutation that consists of 12 asanas. It will heal and rejuvenate your energy with sun rays.
You are in nature, It’s morning! What are you missing?
It’s a peaceful session of meditation. Sit with closed and practice meditation that will connect you to your inner self and will bring peace to your soul.
6. Ultimate life hack – Yoga:
Yoga is an ultimate life hack that gives your body and minds a magical feel and that too with a small effort.
Yoga doesn’t need you to work out excessively and it’s the best option for those of you who can’t hit the gym.
Spread out your yoga mat and practice the easiest yoga poses that won’t put too much stress on your muscles but will greatly help in toning them down. All it needs is your 5-10 minutes.
If you still have will to go beyond simple yoga poses and indulge into some more intense exercise, you must consider the following workouts:
Plank, not only does it strengthen your core but the whole body. 3 sets of 30sec! Push-up, it is the fittest exercise to build strength. 3 sets of 12reps! Squats, to tone up and to strengthen calves, leg muscles, and hamstring. 3 sets of 12reps!
No one can deny the fact that the sun is the ultimate source of life for all living beings on this planet. Or it won’t be wrong to say that the sun is soul to the process of growth and nurture of everything living.
Sun salutation is an English version of Surya Namaskar, a Sanskrit term, that simply means
‘paying respect to the Sun.
This practice is getting all the right fame as you derive physical and mental benefits from it.
The energy of the Sun can do magic to your bodily well-being particularly when done at the sunrise. This is the time when you get a feel of newness and power of Sun’s vibration.
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12 Simple Steps to Practice The Surya Namskar
If you can’t get up early, it’s not a big deal.
You can practice it right before the sunset too but make sure you do it on an empty stomach.
Here, you get a glimpse of 12 power-packed poses of Sun Salutation with their respective mantras to chant that would bring a positive change in your life.
1. Pranamasana:
Pranamasana or prayer pose relaxes you and develops your concentration. Prayer pose comes with ’Om Mitraya Namaha’ mantra.
Steps to do Pranamasana
Stand with relaxed shoulders and balance the whole bodyweight equally.
Lift your arms above your head.
Join the palms and bring the hands in front of your chest and exhale.
Stay like this and repeat the mantra.
2. Hasta Uttanasana:
This pose has multiple effects as it improves flexibility, digestion and breathing ability of your lungs. The raised arm pose mantra is ‘Om Ravaye Namaha’.
Steps to do Hasta Uttanasana
Stand straight and raise your arms while inhaling.
Chant the mantra.
Move your arms with joined palms backward and try to bend from your waist backward as much as you can.
Your biceps should be near your ears.
3. Hasta Padasana:
It helps in belly fat reduction and stretches your back muscles. The hand to foot pose chants ‘Om Suriyaya Namaha’.
Steps to do Hasta Padasana
Stand straight and inhale deeply.
Meanwhile, bend forward as long as your hands can touch your feet if not the ground completely.
Keep chanting the mantra while exhaling.
Make sure as you move to advance level your hands can be rested on the ground and your forehead touches your legs.
Equestrian pose along with its mantra ‘Om Bhanave Namaha’ is ideal for balance and flexibility in your legs.
Steps to do Ashwa Sanchalanasana
Sit on your feet, inhale and start stretching your right leg back as much as you can.
While bending your left leg and placing your palms on the ground, arch your back inwards.
Look forward and keep chanting the mantra.
5. Parvatasana:
It increases the blood circulation to your head and strengthens your arms and legs. Mountain pose is with mantra ‘Om Khagaya Namaha’ and this pose is a sequel of Equestrian.
Steps to do Parvatasana
Now exhale while repeating the mantra and bring your left leg back with the right leg.
Raise your hips and make an inverted ‘V’.
Make sure your head is between your arms and palms are resting on the ground straight.
6. Ashtanga Namaskara:
Hold your breath and chant the mantra ‘Om Pushne Namaha’. It brings strength to hands, chest, and legs.
Steps to do Ashtanga Namaskara
As you’ve held the breath, come to the ground as to meet 8 points to it.
2 feet toes, 2 knees, chest, 2 hands, and chin should all be touching the floor.
make sure your hands are placed in line with the shoulders.
Cobra pose is powerful with ‘Om Iranya Kerbhaya Namaha’. It regulates menstrual abnormalities, tones the lower body and improves the reproductive system.
Steps to do Bhujangasana
From the previous pose, breathe in and lift your body with the support of your hands.
Straight arms with hands right beneath the shoulders and feet touching the ground.
8. Parvatasana:
It is the same pose as the fifth one but with the reverse strategy.
You need to exhale and lift your body from buttocks.
Make a mountain and chant ‘Om Marichaye Namaha’.
9. Ashwa Sanchalanasana:
This is the repetition of the fourth pose with a different mantra and breath.
Breathe in deeply with ‘Om Savitiri Namaha’.
Switch the legs and bend your back inward while looking forward.
10. Hasta Padasana:
This is what you did in step 3.
But this time exhale and utter the mantra ‘Om Arkaya Namaha’.
You can easily improve the efficiency of holding this pose with repetition.
Do it exactly like step 2 but with slight modifications.
Inhale with the mantra ‘Om Adityaya Namaha’.
With more and more practice you can bend with ease.
12. Pranamasana:
Now come to the first pose at a steady pace.
Exhale and repeat ‘Om Bhaskaraya Namaha’.
Sun salutation is to bring ease for you so better start with 2 sets and gradually increase the practices. I’m sure you’ll be doing all the 12 poses a day very soon.
