20 self-care practices to add to your routine

Everybody recommends it, but meditation is one of the few self-care practices that's actually backed by science to improve your mental health. Consider downloading a meditation app, or simply spend a few minutes each day focusing on your breath and working to clear your mind. 

Getting exercise can provide a mood boost, and there's nothing like a little bit of fresh air when you're feeling a little blah. It doesn't have to be a hike, either — even a 15-minute walk on your lunch break can serve as a mood boost. 

Sleeping well is an essential part of good health, and many Americans just don't get enough sleep. Try to work on your sleep hygiene by setting a bedtime, or plan to put your phone away for a few hours before it's time to go to bed to ensure that you're getting optimal sleep. 

Even if it's just 10 minutes to work on a crossword puzzle, setting aside a little time each day to do something that you love can seriously boost your mood. Pencil your "me time" in on the calendar, and stick to it. 

Most of us spend too much time idly browsing social media, and that can have an impact on mental health. Swap the screen for a good book for a less stressful way to pass the time. 

Whether it's for work or pleasure, most of us are glued to a screen all day long. Making a conscious effort to step away from the computer (or phone) for a few hours each day can seriously boost your well-being. 

After two years of being stuck indoors thanks to the pandemic, it's no wonder that plenty of folks are just plain bored. Use your free time to pursue an interest you've always wanted to try, like taking a ceramics class or learning a new sport and reap the mood-boosting benefits. 

Tense muscles make it harder to relax in every sense of the word. When you wake up in the morning, spend 10 minutes after getting out of bed doing simple stretches that will get the blood flowing and help reduce stiffness. 

Journaling has a meditative quality for many folks, and spending a little time every day jotting down your thoughts can be of real benefit. It doesn't have to be anything fancy — any notebook and pen will do — and you don't have to stick with a theme or a prompt. Just open the book to a blank page and see where your mind takes you. 

Getting outside for some sun, trees, and grass is an almost guaranteed boost for your mental health. Even if it's just sitting outside with your laptop while working, time spent in nature is a strong part of any self-care routine. 

Our bodies do a lot every single day, and that often results in sore, stiff muscles. Treat yourself to a deep-tissue massage every once in a while for a potent dose of tension relief. 

Drinking enough water to stay fully hydrated can be tough, but it's a necessary part of life. As such, it's worth splurging on the perfect water bottle or cup that will make you actually want to drink water. Consider something large, like a HydroJug, or a cute insulated tumbler that can serve double duty as a coffee cup in the mornings. 

If you're tired of looking at boring walls in your home or office, change them! Brighten your walls with cheery art prints, or consider textured pieces like macrame wall hangings and tapestries. 

Clutter can exacerbate stress and anxiety, especially when your space feels crowded and cramped. Take a weekend to purge your home of the stuff you no longer need and don't be surprised if you feel so much better once your old junk is out of the way. 

Even folks who aren't seriously struggling with mental health issues can benefit from therapy or counseling. Now, it's easier than ever to speak with a therapist thanks to apps like TalkSpace and BetterHelp. 

Everyone deserves the occasional splurge, even if you're sticking to a strict budget. Set aside a little cash every month, even just $20, for an indulgent dessert, random drugstore shopping spree, or other splurges that will bring a little luxury to your life. 

A power nap can turn a bad afternoon around even with just 15 minutes of shut-eye. Set a gentle alarm, think soothing music or vibration on your phone, and close your eyes for a little revitalizing sleep when you're struggling to power through the day. 

It seems silly, but taking deep breaths can actually reduce stress and make you feel calmer. Do some research on breathing exercises and find the ones that work best for your routine for a little dose of everyday zen. 

When everything feels a little tense, setting the right vibe is important. Adding a little calming music to the background, like light classical music or a stream of chill lo-fi beats on YouTube, can help calm your mind and make getting through the day easier. 

Taking care of your mental health is tough, but important to prioritize. When you need a mental break, treat it just like you would a sick day — take some time to yourself, spend the day in bed or doing something you enjoy, and start over the next day feeling refreshed and calm.