Ep 237 | 10 Ways to Practice Self Care Daily
We often forget about the self care that can happen in the inbetween moments of our day. The little things that we can do to fill up our cup and keep us steps away from burnout. Self-care isn't just about the big things, and when I realized that it really helped me to figure out how to put self-care into the pockets of my day that I had space in. Even just five minutes could make a big impact! I'm sharing some of my favorite self-care strategies that only take minutes!
What you'll learn:
→ how I created my self-care list.
→ ways to prioritize in your day.
→ 10 ideas to create your self-care list.
Want to skip ahead? Here are key takeaways:
[3:07] Creating my self-care list was harder than I thought. I had to really think about what filled my cup versus what was “trendy” or what other people said was top on their list. Things like meditation and reading a book wasn't something I got excited about. So I took the time to really think about what I enjoyed.
[4:06] Building this into my regular day looks like a lot of different things. If a meeting ended early, I could take some time for myself. Sometimes I'll purposefully schedule breaks so I know have time in my day. It could also be letting yourself sleep in if you need the extra rest, or accepting the help someone is giving you.
[8:15] #1 – Grounding or laying on the floor. This is a good way to re-center yourself. It involves standing barefoot in the grass or dirt, or just laying flat on your back and just resting.
[9:46] #2 – Eating lunch away from your desk. First off – I have to remind myself to eat lunch! But then, it's also taking that time for myself and not working through it.
[10:54] #3 – Don't check your email before bed. Just put your phone down. There is nothing worse than checking your email before bed and seeing that email that is urgent, frustrating, or even exciting. You can't unwind and truly relax before bed when those emails come in.
[11:53] #4 – Play a game on your phone. Have a few moments between meetings or just need to take a break? Set a time and check out. Play your favorite game on your phone and allow yourself a few moments to relax.
[12:15] #5 – Take a walk or move your body. Depending on the time of year I might take a walk around the block. Or, sometimes I'll just run up and down the stairs a few times. You could also just walk around your house and listen to a fun podcast.
[13:05] #6 – Watch TV. I personally love a good reality tv show or rom com. Put something on you can use to escape for a moment and just relax. Don't forget to set that timer.
[13:40] #7 – Breathe. This seems simple but sometimes just pushing your chair back from your desk, closing your eyes, and taking a few deep breaths can really help.
[14:31] #8 – Play the piano, or your instrument of choice. I love playing the piano, but you could grab any instrument you like. It helps me relax and get out of a different mindset. Play something fun and relax for a moment.
[15:32] #9 – Call a friend. Connecting with people you love can really help with your mental health. Call and check in on someone and take a few moments to catch up.
[16:28] #10 – Get takeout. Whether its for lunch or dinner, give yourself a break. Get that meal you love and don't worry about having to cook (or do the dishes). Sometimes we just need it.
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[Sami Bedell-Mulhern] We did it, we made it to the end of the year and the last digital marketing therapy episode of 2023. I cannot believe it. I am so grateful for this year and the journey we've been on together through this podcast. And so grateful that you listen and appreciative of all the things that you allow me to teach you to coach you on all the amazing guests that have come, it's been a great year. I am ending this season, this year with an episode all about self care. And I know self care is a big buzzword right now. And this isn't about, you know, the big things that we can do to fill our cup. It's really just about the little things that we can do during the day. And the little pockets of time that we have to keep our cup from empty and completely. Ways that we can support our teams, ways that we can support ourselves, our loved ones things we can teach our kids. But just small things that we can do throughout the day, to kind of just help take care of ourselves and avoid that burnout. Avoid that crazy anxiety as best we can, or at least temper it a little. And so I'm going to give you some things that I've kind of come up with that helped me and maybe they'll help you and kind of take you on my journey as I have tried to do this practice in my life, and creating self care all day every day as opposed to just the big buckets.
Sure, it's great love to do a spa day once in a while or soak in the tub for a couple hours. Not really my thing. But you know, there are big self care things that we can do. But we don't always have time for those. And it's still important that we're doing this on a regular basis. So that's what I'm going to share with you today. I hope that you enjoy. And let's get into the episode,
[Intro] You're listening to the digital marketing therapy podcast. I'm your host, Sami Bedell-Mulhern. Each month we dive deep into a digital marketing or fundraising strategy that you can implement in your organization. Each week, you'll hear from guest experts, nonprofits, and myself on best practices, tips and resources to help you raise more money online and reach your organizational goals.
[Sami Bedell-Mulhern] So during COVID, I was seeing a therapist, and we were working a lot on this topic. Because I am somebody who likes to have a little bit of my own personal space, I like to have my quiet time my downtime and and during COVID It just was really hard, right? I lived in Oregon at the time, and we were really shut down. And so my husband was working from the kitchen counter, I was working from my office, we were also doing remote elearning with our kids, which was a whole nother experience. But we were on top of each other all the time. And on top of that couldn't really go anywhere or do anything. And so it was really hard for me to just kind of figure out how to decompress and unwind. And so we worked really hard, my therapist and I on really coming up with what are some things that I can do to kind of fill my cup. And I started making lists. And it was really actually a struggle for me to think about what are the things that I really enjoy what really does kind of get me kind of back in my right mind space, or like just kind of feeling relaxed and calm. It doesn't always have to be related to anxiety, it's just important to keep us like just happy and keep our patients levels where they need to be an excited and loving life. So I started putting things down on paper. And they were things like meditate, do yoga, read a book, things that you kind of commonly see on some of these lists. And I was like, these aren't really things that I want to do. So it was a lot of work, and a lot of conversation to really come up with, you know, what were the things that I wanted. And she encouraged me to write them down on a piece of paper. So I'm going to encourage you to do the same or post it note and stick them to your computer, or stick them in a couple places at your house. So that what I love about this is it wasn't about these big grand gestures, it was about finding the space in your day, to just take a moment, it could be five minutes, it could be that you have a meeting that ended five minutes early. And now you find yourself with five extra minutes. You know, you could go to your desk and go through emails. Or maybe you want to do one of these things that are on your list and just take a moment for yourself and kind of refresh, right? Maybe you schedule in 10 minute breaks during your day so that you have those elements in space that you can do things or, you know, start your morning differently or end your day differently. It doesn't matter. But the point is, is that these things can just fit into your day, and they don't have to take away from other things that are happening. And that was huge for me because that really allowed me to not to lose that guilt piece of wanting time for myself. It's like well, I'm just going to take care Five minutes here, I'm going to take 10 minutes here, I'm going to drive the long way to the store so that I can have a few extra minutes to listen to the music or the podcast that I want to write. Doesn't really matter how you do it, it's just kind of building it in as opposed to making it a big indulgence. Because that's really what self care is about. I think it's about giving yourself the grace to feel the things that you're feeling, and to support yourself and how you need to. So for example, if you're watching this on YouTube, but here's up Mina hoodie, I had an awful night last night, my son was sick. So I stayed up with him just to make sure he was okay. He was coughing all night. So I didn't really sleep. And so I gave myself the grace and said, You know, I usually start my day at 530. But I'm going to start my day at seven today. And that's going to be the way that it is. I knew this podcast episode needed to get recorded in order to stay on my schedule, which is also really important so that I don't get behind, which leads to stress and anxiety, all of the things. And so I was like, You know what, here's going up hoodie, we're good. I'm showing up still in a way that I want to, but I doesn't have to be perfect all the time, right? I can allow myself to get a little extra sleep this morning, which is self care, I can allow myself to not feel the pressure to get get ready. I say that in quotes like to be fancy looking right, which I do a lot on this podcast, which is self care, right? Having my own expectations. And it's still going to be a great episode. I'm still here for I'm still going to get it done. And so that all feels really good. And you know, my husband when he left for work said don't worry about it. I got dinner tonight, because dinner is usually my responsibility. It's part of my role in the family, which I actually love, love the cooking part. Don't always love the figuring out what to eat part. But that's a whole nother story for a whole nother day. Um, but he said, You know what? Excuse me? I'll take care of dinner. Don't worry about it. And instead of being like, no, no, that's fine. I got it. Yep. Except the help. Great, thank you. I appreciate that, right. So that we can kind of step in and support each other. But also, I don't have to always be the one in control of those things. That is a form of self care, letting somebody help you if it's something that you're not normally good at is a form of self care. So when we start to think about all the things that happen in the day and ways that we can kind of adjust, you'll start to notice there's certain things that maybe you need or that you could use support with, or that you can support other people with. And that's all self care. And it just helps to lift that weight off your shoulders, right and just kind of be and be the best version of yourself so that you can show up as the best version for other people. so enough rambling from me, here are 10 things that are on my list, there's more. But here's the 10 of them, that I love to just kind of pick out when I need to during the day and support myself. Now if you work in an office, some of these might not be as easy for you as if you work from home like I do and have for a very long time. But these are here for you if you need them. So the first one is, and I don't know the scientific reasoning behind this. I don't know what it does or why it works. But I think it's called grounding. So it's really like getting in touch with with nature and natural elements and going outside and standing on the grass or the dirt with your bare feet. I don't love to do this because I have a weird thing with like the ground and dirt. But there's something about how it kind of centers your body and like brings it back to center like normal kind of helps you relax something about the energy of the earth. I know it's a little woowoo but the energy of the earth in the surroundings plus you get some vitamin D. Now I live in Minneapolis, and it's wintertime, so not necessarily able to do that right now. But what I love to also do instead is just literally lay flat on your back on the ground, just find a spot a quiet spot. And I like this because it's not about meditation. It's just laying there flat, arms down, legs out on your back, and just taking a couple breaths and just taking a minute not thinking about all your To Do lists just taking a minute and then you can get up and get on your way. You're super tired, take a nap go for it. Not gonna hurt but grounding so laying on your on the ground or standing outside barefoot in the dirt, kind of letting that nature just kind of the energy flow through you. That's idea number one takes only a couple minutes. Number two and this is a big one for me is eating lunch away from my desk. Well, let me back up.
The first part is eating lunch. A lot of times I skip lunch yesterday I had lunch at three o'clock and I make all the excuses. I had way too many meetings. yesterday and so that was part of the problem. But either putting time in your calendar for lunch, if you find you're not eating lunch on a regular basis, but to that eating and working at the same time, you know, my husband works an hourly job and is required to take a 30 minute lunch break, right? Like, that's part of his requirement. I work for myself, I could work all day long, right? Why is it? Why am I so busy that it's not something that I can gift myself to ate lunch, but be eat lunch away from my desk, eat lunch at the counter, or if you if you're in an office space, or in a space where you want to eat at your desk, then turn off the work part, and maybe turn on a show or something on your computer, I don't know. But eat lunch, it's good for you, it's going to keep you healthy and your brain flow in. You get away from work so that you actually take a break and disconnect. Number three, choose to put your phone down. Now I don't mean just you know when you're at dinner, or having conversations with people, but think about like, once you've shut down for the day, and you're not working anymore, don't check your email anymore, turn off those notifications. That is self care, right? Don't read those emails, I've made the mistake too many times, if I'm just gonna check my email real quick before I go to bed, and then I get an email that's somewhat urgent, or that's kind of frustrating. And then now you have these things in your head, before you go to bed that you don't really want, right? It's not It's stressful, and then you're gonna wake up feeling stressed out. But just choose to put your don't check your notifications, don't check your email before you go to bed. Don't check those text messages. Choose to put your phone down or choose to not pick it up, I guess, right, choose to not check that phone at a certain point in the day, make that part of your routine, that self care, put it away. During the day, if you have a few minutes, just sit there and play a game on your phone, check out zone out, have fun with it. Set a timer for 15 minutes and say you know what I'm gonna give myself 15 minutes, I'm gonna sit here and I'm gonna play this game. And I'm not even going to think about anything else that break is can be really good and really healthy. This is a common one that I see in a lot of them, but go take a walk. Again, depending on where you live in the season, it might not be the best fun thing to do. But you know, go take a walk or go to the gym if it's close by and walk on the treadmill. Um, sometimes I'll even just like run up and down the stairs a couple times, just to kind of stretch out my body get things move in, and take a little break, right? I love to just or walk around the house, right? Sometimes I'll just walk around, maybe you can put your earplugs in or whatever and put on a podcast and just walk around and get away from your computer, get away from whatever it is that's happening. Take a break, move your body, we don't move our bodies enough, right. It doesn't have to be big cardio, but just kind of get get going. I forget what number we're on 1234 by six. Number six, watch some TV and not the news. I mean, maybe if you're somebody that the news calms you down, but the news usually stresses me out these days, watch some trashy reality TV show, watch some thing that you can laugh at. Even if it's in the middle of the day, if you're having a day. Sometimes I just need to go sit on the couch for 15 minutes and watch cooking show. Right? Just separate myself from what's going on. Get myself in a different headspace. So I can come at the day with the right energy with the right intention. Breathe. This is one that I think we forget to do. So sometimes, and this literally takes seconds. When I'm having a day that's stressful, or I have a lot of things on my to do list or I'm feeling overwhelmed. I'll just push my chair back, put my hands in my lap and just take a few deep breaths, close my eyes and just sit for a second. It's amazing how well it works. And I'm always surprised by how much better I feel once I do that. But breathing is really, really good. And at least for me when I am in a stressful moment, I'll find that I hold my breath without realizing it. And all of a sudden I'm like, right? I don't know if anybody else does that. Maybe it's just me, but I really struggle with that. So breathing is something that I find that I'll just have notes up that say remember to breathe on days that are real crazy. Play the piano, that's number eight, or any instrument of your choice. So I'm very lucky that my piano sits right over here. So sometimes I can just I'll just go over there, on and on. And just play a couple songs. Just fun songs that I can just you know, and then I can come back to work and I'm good to go. You could play whatever instrument you have. You don't want to play maybe it's music that you know that gets you excited again that helps you relax. Maybe it's like that pumps you up or maybe it helps you get your aggression out whatever it might be. But music I love, it really helps me out I love to go play. My piano has headphones in Selectric. So it's an electric full size keyboard. So I don't have to worry about bothering anybody, which I'm lucky to do. But think about that, How can music be a part of what you've got going on to help you just kind of release some of that energy or get you into the right mindset of what you're trying to accomplish. Number nine is call a friend or a loved one to chat. And this doesn't have to be like a vent session, this doesn't have to be a complaining session, or woe is me, it could literally just be making sure we're staying connected with the people that we care about. So call a friend, check in, see how they're doing, ask them what's up, share some exciting things that are happening in your life, especially now during the holidays. And we could all use a little love, share a little love and connect with each other. So maybe it's a calendar invite that you have every week to call somebody, right? You have that 20 minutes blocked off. Maybe you're calling them while you're on your lunch break to you know, kind of keep yourself entertained. I got I got to take a sip of tea. But I love that connection. I love just that it can pull you out of where you're at. Just fill your cup remembering though there's people out there that really care about you, that love you that are here to support you. It can it can go a long way. And the last one, which is one of my favorite actually is getting takeout, whether that's for lunch or dinner, I'm very food, I love food. And so on days when things are just what they are, sometimes I'll just say to my husband, like I'm tapped out for the day and done always a bad thing. days when I have a lot of meetings or I've had days where I have a lot of podcast recordings, if I have to talk a lot and engage with people a lot. I know wipes me out. And so some days, it's just like, you know what self care is I'm not gonna deal with dinner like tonight, didn't sleep much last night, I'm probably gonna go to bed by eight o'clock tonight, we're going to probably get takeout. We don't do it all the time. But it's a great just kind of thing. Just to have to say, okay, you know, I'm going to give myself Grace today, this is what it is. Or I want to have that meal for lunch today. And I'm going to order it and have that takeout. So get takeout. That's my number 10. So I'm going to run through them all again really quick. But these are the 10 things that I have on my 10 of the things that I have on my list, laying on the ground or grounding outside eating lunch away from your desk, choosing to put my phone down and not check email right before I go to bed, playing a game on my phone, taking a walk or watching some TV, breathing, playing the piano or instrument of your choice, calling a friend or a loved one to connect and getting takeout which means I'm hungry right now I need to go eat my breakfast. Okay, so those are 10 ideas for self care. Really what I want to do is inspire you to find pockets in your day that you can prioritize yourself so that you can continue to do the incredible work that you do and support the incredible community that you do. We can't do it if we're burnt out and frustrated and we deserve to have joy in our days and joy in the work we do and joy in our lives. So I appreciate you so very much. Thank you for listening to this episode. I'll have all of these listed at https://thefirstclick.net/237 We have some incredible things coming for you in 2024 I am so excited. So make sure you stay tuned and that you are subscribed wherever you listen or watching on YouTube. You don't miss a single episode. I thank you so much for being here. Subscribe if you love this podcast, leave a review if you love this podcast and I can't wait to see you in the new year. See the next one