Self-Care for Busy People

I just did a workshop on self-care for educators and the biggest issue is time. Whether you are an educator, stay at home parent or work in a different field there never seems to be enough time. The question remains how can we add selfcare into our routine when we don't have enough time? Here are a few ways to get some self-care/mindfulness and de-stressing without taking up too much time or money.

First, we need to have morning and evening routines. A good morning routine sets you up for the day. The evening routine helps you wind down and have a good night sleep.?

Do you have a morning and evening routine? Routines help us feel balanced. It adds in consistency which helps us to feel less stressed.??

Morning Routine

1. Start the day by making your bed. It takes 1-2 mins (if that), and it adds the two positive emotions into your day - accomplishment and pride.
2. Prayer- having a religious or spiritual routine which can take only a few minutes is also a form?of mindfulness which helps us to reduce stress, lower blood pressure and get back into the moment.?
3. Ask yourself the magic question - how can I make today a great day? Don't answer it, just send it out to the universe and your brain will find some answers.?
4. Visualize your day - visualization shouldn't?be more than?2-3 minutes. When I wake up, I stay in bed an extra 2 minutes and visualize how I want my day to look and feel like. The benefits of visualization include reducing stress, boosts your positivity and better mood.
5. Journal Write - If you have more time then you can start a journaling routine. Using a piece of paper and pen, just write whatever you are feeling. Don't judge?or grammar check, just write. It's a great way to reduce stress, self-awareness and release any negative emotions. You can keep what you wrote or rip it up and throw it away.
6. Where do you feel the most stress in the morning- is it in the car stuck in traffic? Is it dropping off your kids? Is it right before you get into work? Identify the most stressful morning moment and before you go into it just do 1-2 minutes of deep breathing. Take a deep breath through your nose, hold, exhale through your mouth and repeat.?

Evening Routine

1. Start the evening wind down?by removing all your technology and charging it in another room. This should be 60 minutes before bed.
2. Write out your to-do list or it will ruminate in your head. Keep a pen and paper next to your bed and just write out everything you need to do the next day.?
3. Stretch - stretch out the areas that are holding the tension from the day. This should be gentle.?
4. My evening routine consists of two questions. You can write them in a journal or just think them in your head. Either way it's quick and free.

** What are you grateful for that happened today?

** What are 2-3 things you did well today?

Both of these questions are happiness habits and help you to notice the good in your?life. When done consistently, it will boost your happiness and help retrain your brain to notice the good. The bonus-gratitude is a form of?mindfulness which helps you sleep.

These are just a few examples. You customize your routine. A few other ways:

I do squats and lunges while blow drying my?hair. You can walk in place while doing your hair to get in your steps.

My client will do her wall pushups and wall squats while cooking.

End your shower with 1 -2 minutes of cold water - gets your metabolism revved up, adds shine to your hair and boosts your immune system.?

Take your morning cup of?coffee or tea and sit outside in nature?for a few minutes grounding yourself. Take 1 -2 minutes to notice what you see and hear around you.?

Have a cup of chamomile tea before bed - its helps to calm down and reduce stress.

Meditate or guided mediations. They can be as long or short as you like. There is no right or wrong.

For more information, please visit www.dianelang.org or email Diane at [email protected]