A good and effective self-care practice is a balanced practice that fits you, your needs, and your goals. 

It is highly personal and based upon preferences so everyone’s practice will widely differ from one individual to another. There are personal differences and preferences to take into account. What fits one will not fit another. Some habits work for some people, and not for others. You get it. 

However, there are 5 key steps that any effective and balanced self-care routine should include. No matter the preferences of the individual, their needs, and goals. 

These 5 key steps are the self-care staples. They cover the essentials of mental, emotional, and physical healthy habits, and form the basis of a balanced lifestyle. 

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The 5 self-care key habits:

1. Morning routine

The way you wake up and what you do right after influences your whole day, so you don’t want to feel already stressed, overwhelmed, and in a rush first thing in the morning.  Having a morning routine that works for you makes all the difference. 

A good morning routine is essential to start your day the right way.

The benefits of having a good morning routine:

• Reduced stress
• Boosted energy levels
• Improved productivity 
• More able to tackle challenges 
• Starts momentum for the day

See: 5 Simple Steps To Create A Peaceful Morning Routine

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2. Bedtime routine

Just as a morning routine is essential to start your day, a calming bedtime routine is essential to end your day the right way. It allows you to let go of the stress of the day, release tension, and slow down so that you feel peaceful and calm by the time you go to bed. 

Also, creating a relaxing bedtime routine that works for you influences the quality of your sleep. 

The benefits of having a bedtime routine:

• Improved sleep
• Wake up well-rested in the morning 
• Reduced stress 
• Shush the outside world
• More connected with your inner self
• Feeling calmer and more balanced

See: 5 Simple Steps To Create A Calming Bedtime Routine

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3. Nutritious foods

We all know that food is vital for our health and survival, however, not all foods are equal.

There are two main food categories: 

1. processed and ultra-processed and nutrient-poor 
2. natural and nutrient-rich 

The foods belonging to the first category (junk foods, carbonated drinks, sweetened breakfast cereals, etc…) are usually more practical and cheaper. These ultra-processed foods account for more than 50% of calories consumed daily in countries like the US, UK, and Canada. 

However, these foods are high in sugar and calories, yet poor in fiber, proteins, and nutrients. 

A high consumption of ultra-processed foods has been linked with:

• nutrients deficiency
• increased insulin resistance
• higher risk of obesity
• chronic inflammation
• metabolic diseases
• high blood pressure
• cognitive decline 
• heart diseases
• cravings and lethargy

The food belonging to the second category, natural and nutrient-dense foods (vegetables, fruits, lean meats, fish, legumes, nuts and seeds, etc…), are the healthier options. They provide your body with all the necessary fiber, proteins, vitamins, and nutrients your body needs to function optimally.

Eating real and natural, nutrient-dense food is the best way to take care of your body. Eating healthy isn’t only about weight loss. It’s first and foremost about being kind to your body, and nourishing it with the right fuel so that it can be healthy and function properly. 

A high consumption of whole, natural, nutrient-dense foods has been linked with:

• reduced inflammation
• improved digestion
• reduced cravings during the day
• boosted energy levels
• improved brain function 
• healthy skin
• stronger immune system 

The food you eat has a direct impact on your physical and mental health. Health starts on your plate. So you want to focus on nourishing your body properly, not just pleasing your taste buds. 

Tip:

Make a list of your favorite nutrient-rich foods. This positive approach will make it easier to start tipping your scale towards a higher consumption of healthy food.  

See: 5 Practical Steps To Eat More Nutritious Food

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4. Daily movement

Being active is important, both for the body and the mind. Science has proven again and again in numerous studies that being active impacts your overall health, physically, mentally, and emotionally. 

And the nice thing is that you don’t need to strive for a high-intensity sort of activity – even just a walk around your neighborhood, or to your office or the grocery store is a good place to start. Just aim for 30 minutes of activity a day. If you include little things here and there throughout the day, by the end of it, you’ll be done with your 30 minutes with minimal effort. 

Benefits of daily movements:

• boosted energy levels 
• feeling stronger
• clear the mind
• feel happier and lighter 
• improved focus
• reduced stress
• feel good and comfortable in your body
• increased self-confidence

See: 5 Practical Steps To Be More Active During Your Day

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5. Enough sleep

Sleep is the ultimate self-care pillar. 

Everyone knows sleep is important. Quality sleep is vital for the proper functioning of your body. And focusing on always getting enough goes a long way in supporting your well-being.   

Getting adequate rest plays a crucial role in your physical, mental, and emotional health. It is vital for cellular regeneration and tissue repair, for recovery. It also impacts your brain health and cognitive functions, your energy levels, your capacity for emotional management, focus, and productivity. It directly impacts your mood as well. If you neglect your sleeping hours, you’re more likely to wake up tired, and feel anxious, irritable, and angry throughout the day.. 

Getting enough sleep per night has been linked with:

• reduced stress
• improved mental health
• improved emotional regulation
• more focused and alert 
• improved memory 
• stronger immune system
• healthy skin

So always strive for at least a good 6 hours of good sleep every night. 

See: 5 Practical Steps To Improve Sleep

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So that’s it. 

These are the 5 self-care key steps for a balanced and effective self-care routine. These 5 steps cover the fundamental needs for a healthy body and mind. So if you succeed in incorporating these in your daily routine, you already have a strong and solid foundation. 

I hope you have a wonderful day. And don’t forget to take care of yourself. You deserve it.