be_ixf;ym_201911 d_15; ct_50

Your 2019 Guide to Self-Care: Tips, Tricks, and Checklists

Definition of Self-Care

Self-care is defined differently for each person, and it should be. It really does look different for each person. Everybody has unique personalities, characteristics, goals, fears, strengths, and flaws – and these all play into what optimal self-care looks like for a given individual. However you choose to define self-care, there are some fundamental principles that can provide effective framing for all self-care definitions and routines. 

At the end of the day, self-care means taking specific, intentional actions to maintain your mental, emotional, spiritual, and physical health. These pillars aren’t going to be perfectly balanced all the time, but that’s the purpose of implementing a self-care process – to start implementing the routine actions to help you get there. 

Self-care doesn’t always mean mud baths and face masks, or eating donuts whenever you crave one. In fact, mistaking these “feel good” things for impactful self-care can actually be detrimental to your health in the long term. Sure, it’s nice to do things for yourself that physically feel good and satisfy cravings or needs for comfort. And yes, you should feel comfortable treating yourself every once in a while. But, much in the way that simple surface pleasures can be a substitute for true happiness when they’re done without intention, real self-care takes a little more work and forethought to be effective. True self-care goes much deeper than donuts. 

The self-care journey is about discovering what true wellness actually looks like for you. It’s not about eliminating pain and discomfort in the moment. It’s about uncovering what you really need to be happy and healthy – and what you need to find fulfillment.

When you’re able to care for yourself on every level, you become better able to pursue your goals and better able to support the goals of others, enriching the lives of the people around you.

With all that said, let’s get into some tips for establishing a daily self-care routine and some common activities to explore. 

Self-Care Tips

Start with small changes. Over time you will discover which self-care activities are actually realistic and beneficial to you. You’ll also be able to gradually start incorporating more and more activities into your routine as you get comfortable with your practice and new habits.

Self-care needs to be something you actively plan and stick to, not just something that happens when it’s convenient. True self-care must be intentional. And above all else, it requires commitment. Schedule it into your calendar the same way you would with any other commitment or regular activity. Share your plans with your partner or friend to help keep you accountable.

Find something you love to do and do it. It doesn’t have to demand skill or energy. If your thing is playing video games, play video games. If you love knitting, go ahead and knit. And if you’re a fan of karaoke, get up there and sing! There is a really important distinction, however, between activities that bring you joy and activities that serve to kinda numb you from the world. Think of it like watching television – there are some shows that you love, and then there are shows that are better background noise than actual content. 

Be present. This can be the most difficult practice to master, but it’s also the most important. “Keeping a conscious mind is what counts,” says one mental health coach. Mindfulness, or being present, involves focusing your attention on things that are currently happening. Not planning for the future. Not ruminating on yesterday. It requires rebelling against the dopamine drive of endless scrolling to focus your attention on the sensory experience of now.

Spend time with people who support you. Choose your inner circle wisely – who you spend your time with has a huge impact on who you become as a person. Detoxify your friend list and use the extra time and space created to surround yourself with people who truly love you and help you become a better person.

Self-Care Activities & Exercises

Start a daily CBD routine. A CBD regimen and an effective self-care practice share the same goal: to promote homeostasis, health, and wellbeing. CBD is kinda the ultimate self-care supplement. And there are a plethora of options available, making it easy to find a way to plug it into your daily diet or routine. 

Shop Bluebird Botanicals’ line of CBD products – including CBD oil, lotions, and more.

Related Article: 2019 Beginner’s Guide to CBD

Practice meditation. This doesn’t mean you have to sit cross-legged and chant “om” for an hour. There are so many different kinds of meditation exercises for beginners and experienced meditators alike. Our very own Bluebird marketing team even practices daily meditation together! Our team loves Headspace, an app with pre-programmed, guided meditations that focus on various topics like productivity, creativity, problem-solving and more. If you don’t feel like paying for an app (Headspace offers a free 7-day trial, then costs $8 per month going forward), there’s a free one called Insight Timer with customizable programs. You can also practice this easy meditation exercise for all levels that we borrowed from Harvard Medical School:

  1. Sit on a straight-backed chair or cross-legged on the floor.
  2. Focus on an aspect of your breathing, such as the sensations of air flowing into your nostrils and out of your mouth, or your belly rising and falling as you inhale and exhale.
  3. Once you’ve narrowed your concentration in this way, begin to widen your focus. Become aware of sounds, sensations, and ideas.
  4. Embrace and consider each thought or sensation without judging it good or bad. If your mind starts to race, return your focus to your breathing. Then expand your awareness again.

Adopt a simple exercise and stretching plan to practice from the comfort of your own home. Don’t worry about becoming the next fitspo model on Instagram – develop a daily exercise routine that you can absolutely stick to, even if it’s just for 20 minutes a day. Try writing down some exercises or stretches and hanging them up somewhere you frequent regularly as a reminder.  

Get into meal planning and prepping. Again, this doesn’t have to be the kind of meal-prepping you see on Instagram or Pinterest. The whole point of this is to set yourself up for a successful week of nutritious eating. Many people, including yours truly, abhor the idea of coming home from work every weeknight just to have to slave over a mediocre dinner for yourself. It makes McDonald’s look a lot more tempting. That’s why planning nutritious meals for every night of the week and preparing them in advance as much as possible makes it significantly easier for you to consistently eat healthy, nutritious food and focus your energy on other things during the week.

Pick a period of time to unplug daily (ideally right before bedtime). Countless research studies have shown the negative physiological effects of staring at mobile devices or television screens right before bedtime. Beyond physiological effects, though, unplugging from your technology devices is also important for your mental health. As discussed above, constant screen time completely obstructs mindfulness. Being glued to your screen and what’s going on around you prevents you from centering and focusing on yourself and your needs. While it may feel difficult to step back from your phone for an hour at first, you’ll likely find it’s a breath of fresh air after all.

Free Daily Self-Care Checklist

Now that we’ve discussed the tips and activities to help you make self-care a priority in your life, here’s the roadmap for you to actually get started. We created a free downloadable daily self-care checklist with our favorite tried-and-true activities to balance your mental, emotional, physical, and spiritual health. Download it, customize it, print it, hang it on your fridge or bathroom mirror, and start practicing some genuine self-care!

Inspirational Self-Care Quotes

2019 Reading List For Self-Care

Our self-care book list contains insights on important self-care concepts such mindfulness, creativity, daily habits, mental space, resilience, change, and more. Check out our favorite self-care books right now:

The Power of Now – Eckhart Tolle

Braving the Wilderness – Brené Brown

Make Your Bed: Little Things That Can Change Your Life – Admiral William H. McRaven

The Subtle Art of Not Giving a F*ck – Mark Manson

Switch: How to Change Things When Change Is Hard – Chip Heath & Dan Heath

Silence In the Age of Noise – Erling Kegge

Resilient: How to Grow an Unshakable Core of Calm, Strength, and Happiness – Rick Hanson, Ph.D., and Forrest Hanson

Leave a Reply

More Products

Classic
Hemp Classic CBD OilOut of Stock

250+ mg cannabinoids per ounce. Hemp CBD oil extract & organic hemp seed oil.

Details
Complete
Hemp Complete CBD OilOut of Stock

250+ mg raw & heated cannabinoids per ounce, plus hemp terpenes.

Details
Signature
Bluebird Hemp SignatureOut of Stock

250+ mg cannabinoids per ounce. Classic blend plus frankincense & black seed oil.

Details
Sample Pack
Hemp Sample PackOut of Stock

10 ml bottles of Classic, Complete & Signature. 250+ mg total cannabinoids.

$24.95 Details
Classic 6x
Hemp Classic 6x Concentrated CBD OilOut of Stock

1,500+ mg cannabinoids per ounce. Hemp extract & organic hemp seed oil.

Details
Complete 6x
Hemp Oil Concentrate Complete 6xOut of Stock

1,500+ mg raw & heated cannabinoids per ounce, plus hemp terpenes.

Details
Signature 6x
Full-Spectrum Hemp Oil Signature 6xOut of Stock

1,500+ mg cannabinoids per ounce. Classic blend with frankincense & black seed oil.

Details
6x Sample Pack
Concentrated Hemp Oil Sample PackOut of Stock

10 ml bottles of Classic 6x, Complete 6x & Signature 6x. 1,500+ mg cannabinoids.

$109.95 Details
Hemp CBD Silk Lotion
Hemp CBD Silk LotionOut of Stock

Gentle CBD topical cream made with full-spectrum hemp extract, essential oils, jojoba, and coconut…

Details
Hemp CBD Essential Lotion
Hemp CBD Essential LotionOut of Stock

CBD lotion made with full-spectrum hemp extract, jojoba, carrot, and coconut oil. Available in…

Details
Hemp CBD Sport Lotion
Hemp CBD Sport LotionOut of Stock

CBD sports cream made with full-spectrum hemp extract, ginger, arnica, mint, jojoba, and coconut…

Details
Hemp CBD Capsules
Hemp CBD CapsulesOut of Stock

Hemp CBD capsules with full-spectrum hemp extract & organic virgin hemp seed oil. 5…

Details
Concentrated CBD Capsules
Concentrated CBD CapsulesOut of Stock

CBD capsules with full-spectrum hemp extract & organic hemp seed oil. 15 mg of…

Details
Sale!
CBD Vape Juice
CBD Vape JuiceOut of Stock

CBD Vape Juice. 1,000+ mg cannabidiol (CBD) per ounce of vape juice.

Prices shown include discount.
Details
CBD Isolate
CBD Isolate PowderOut of Stock

96%-99.9% pure isolated cannabidiol (CBD). Always 3rd party lab tested.

Details
CBD Isolate Wholesale
CBD Isolate WholesaleOut of Stock

96%-99.9% isolated cannabidiol (CBD). Bulk CBD isolates available at wholesale cost.

Details
Companion Oil
Companion CBD Hemp Oil For Dogs & CatsOut of Stock

250 mg cannabinoids per ounce. CBD hemp oil & organic virgin hemp seed oil.

Details
Companion Capsules
Companion CBD Capsules For PetsOut of Stock

CBD hemp extract & organic virgin hemp seed oil. 5 mg cannabinoids per soft…

Details
Concentrated Companion Capsules
Concentrated Companion CBD CapsulesOut of Stock

CBD hemp extract & hemp seed oil. 15 mg of cannabinoids per soft gel…

Details
THC Free CBD Oil
THC Free CBD OilOut of Stock

1500+ mg CBD per ounce. Hemp CBD isolate & organic fractionated coconut (MCT) oil…

Details