You gotta nourish to flourish: Building Self-care into your routine

For many of us, the idea of self care makes us think instantly of being selfish — of booking a day at a spa, for example, or spending a whole day indulging in things we only want to do. Self care is actually more about doing what we can to tend to ourselves so that we can be better people for ourselves and for others in our lives. For example, if you’re not getting enough sleep, do you have patience for your family or energy for the projects you need to get done at work? Probably not — but self care that’s tuned into sleep would help fix that problem. Self-care is way to intentionally act with self-love, which can be a foreign concept for some and that’s okay. Self-care can be a way of learning to love yourself better. It honours yourself and all the beauty that you are – it nourishes your mind, spirit and body with what you need most.

That’s just one of the ways to reframe the conversation around self care and one of the ways to get yourself to start paying attention to what you can do. What else do you need to know? This graphic explains it.


What is self care? And how to find solutions that work for youWhat is self care? And how to find solutions that work for youInfographic by Quill

Original Graphic can be found at:

Some of our team’s favourites are: spending time by the ocean, sharing food with people we love (even virtually), and laughing (including at ourselves when we goof up). What is one thing that you can do to intentionally care for yourself this week? Fuel your light and let it shine.


Image Description of Infographic Text:

“Title: What is Self-Care? And how to find solutions that Work for You

Section 1: What is Self Care?

Self Care is mindfully taking time to pay attention to yourself.

It means:

a) recognizing when you have too much on your plate and trying to find ways to slow down.

b) knowing how much sleep you need to feel your best and getting as close to that amount as possible.

c) Eating enough food – and enough of the right foods – to provide the energy you need.

d) Finding ways to decompress throughout the day

e) Learning your personal limits and knowing how to prepare for them

f) Identifying what you like to do and making an effort to incorporate those activities into your week

Self-care practices can benefit the mind, body and should.

Self care isn’t a one-time occurrence. By incorporating self care into your daily life – with both small and large actions – it can become a healthy habit.


Section 2: Why Self Care is So Essential

By taking care of yourself you can:

a) Improve your quality of life

b) Better assist others

c) Be more resilient and better able to handle physical and emotional stressors

d) Maximize your potential

e) Be more productive


Section 3: Self-Care Practices You Can Try

Self care is different for everyone, and it takes many shapes and forms – from spa activities to knocking something off your to-do list. Try out different self-care practices to find what makes you feel good, and then incorporate those practices into your week until they become habits.

a) Take a few deep breaths and visualize the breath coming in and the breath going out

b) Keep a note in your phone to record compliments other people give you and then regularly read your list

c) Give up social media for a week

d) Get a manicure or pedicure

e) Take notice of your emotions by sitting somewhere quiet and describing to yourself how you feel

f) Fix something that’s broken – whether that means sewing on a lost button or changing a lightbulb

g) Listen to a comedy podcast

h) Buy yourself a bouquet of flowers

i) buy a small luxury that you’ve wanted for a while

j) Go to bed much earlier than you usually do

k) Colour in a colouring book or just doodle on a blank page

l) Take a personal day from work and spend time relaxing and unwinding

m) Tackle a to-do list item that been on your mind for quite a while

n) Take a bath and add your favourite essential oils, bath salts, or bath bomb

o) Declutter something – whether it’s your desk at work or a junk drawer in your kitchen

p) Call a friend or family member that makes you feel good, just to say “Hi.”

q) Write in a journal. If you can’t think of something to write about, jot down a list of things you are grateful for

r) Put your phone and computer in another room and spend an hour without electronics

s) Make your bed

t) Get a massage

u) Exercise (but do a type of exercise that you like, not something you feel like you have to do)

v) Ask a good friend for positive feedback about you, then offer positive feedback to them

w) Go for a walk [or roll] outside and notice your surroundings

x) Take a 20-minute power nap

y) Take a different route to work [/school]

z) make something with your hands

aa) Tell an animal all your deepest secrets

bb) Say no to something if you’re overwhelmed

cc) Start a jigsaw puzzle


Taking time out for yourself can help you get a better handle on life’s stressors. Be mindful of what makes you feel great and incorporate small practices into your daily life. By prioritizing your self care, you can be your best self at home, at work, and out with friends and family.

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