.png)
The Self-Care Guide You Can Actually Use: Simple and Effective Ways to Take Care of Yourself
As a working mother, it often feels like there’s always something to do—whether it’s helping with homework, preparing meals, or running errands. Between the constant demands of motherhood and life’s never-ending to-do list, it is not uncommon to find myself stretched thin. Just the other day, my daughter asked me to help with something, and I couldn’t help but laugh and say, “I’m not go-go gadget arms!” Because, honestly, it sometimes feels like I need superpowers just to keep up.
But here’s the thing: I’m not alone in this. We are not alone in this. We all have those moments where we feel like we’re giving so much to everyone else that we forget to take care of ourselves. But here’s the truth- even though I have a ton of responsibilities, my deepest and biggest responsibility is the one to take care of myself. That can look different day to day. The who, what, when, where, and whys always end with "I".
I want you to think of self-care being synonymous with self-responsibility. It isn’t about doing something big and dramatic—it’s about making small, sustainable changes to nurture your physical, emotional, and mental well-being every day. So, whether you're a busy mom, a professional, or anyone juggling multiple roles, this guide is for you. It’s full of practical tips for self-care, journal prompts to reflect on your needs, and ideas for both small everyday habits and larger goals you can set to feel better in the long run.
Let’s talk about how to take care of ourselves, without needing superpowers. You deserve it.
Plus, I've included some journal prompts to help you reflect and get in touch with your needs.
1. Daily Self-Care: Small, Simple Steps That Make a Big Difference
Self-care doesn't always have to be a huge task. In fact, the smaller actions you take every day can have the biggest impact on your overall well-being. Here are some easy habits you can start today:
Nutrition & Hydration
Drink water consistently – It might seem obvious, but staying hydrated is key to feeling energized and focused. Aim for at least 8 cups a day, and try to start your day with a glass of water. I am a big fan of warm water with fresh lemon in the morning before I start caffeinating.
Make healthier food choices – Try adding more fruits, veggies, and whole grains to your meals. Simple swaps or additions, like choosing an apple instead of or alongside chips, can make a difference in how you feel.
Snack smarter – Keep snacks like nuts, yogurt, or fresh fruit on hand to avoid the sugar crash and keep your energy up. Low blood sugar leads to brain fog, anxiety, mistake making, and the case of the "hanger" (a.k.a. you are so hungry that you get angry).
Mindful Movement
Stretch for 5 minutes – Whether it’s first thing in the morning or before bed, stretching helps you release tension and improves your flexibility. You are about to tackle a day, get warmed up for it!
Take a walk – Even a 10-minute walk outside can help clear your head and give you a boost of energy. Stop over thinking it and be like Nike- just do it. Move a muscle and change a thought.
Mental Health & Emotional Well-being
Practice gratitude – Each day, jot down 1-3 things you're grateful for. Focusing on the positive helps shift your mindset and can improve your mood. Writing it down is better than just thinking of it in your mind and brings it to fruition. Have a gratitude text buddy to hold each other accountable and share one thing each day you are grateful for.
Take mini-breaks – Throughout the day, take a few minutes to breathe deeply, stretch, or just pause to reset your mind. I am a big fan of laying on the ground and putting my legs up on the wall for a nervous system reset.
Set boundaries – Say no when you need to. Say yes to things that nourish you. Protecting your time and energy is crucial to avoid burnout.
2. Long-Term Self-Care: Bigger Goals for a Healthier You
While daily habits are important, self-care also involves looking at the bigger picture. These long-term strategies will help you set yourself up for lasting well-being.
Goal Setting & Personal Growth
Create a personal growth plan – What do you want to achieve in the next few months? Whether it’s getting healthier or focusing on personal development, break your goals down into manageable steps.
Set monthly/weekly themes – Focus on one aspect of your life for a month. Maybe this month is all about self-compassion, and next month could be about improving your fitness. Write it down on a post it on your computer and also on your mirror at home. Out of sight will lead to out of your mind. Make your themes visible wherever you go.
Review your goals – Take a moment each month to see where you’re at. Have you made progress? Are your goals still aligned with what you need? Adjust them if needed.
Financial & Lifestyle Planning
Budget for self-care – Self-care doesn’t have to be expensive, but it’s important to carve out space in your budget for things that make you feel good—whether it’s a workout class, a, intensive therapy session, or just a fun day out. Brownie points for working with a financial planner for your financial goals as well!
Schedule downtime – We all need a break. Make time for activities that allow you to rest and recharge, whether it’s a weekend trip or simply a cozy night in.
Get your sleep in check – Try to maintain a consistent sleep schedule. The better your sleep, the better you'll feel during the day.
Mental Health & Emotional Well-being
Therapy or counseling – If you’ve been feeling off, talking to a professional can be a huge help. Therapy is an investment in your long-term mental health.
Build emotional awareness – Learn how to recognize your emotions and respond to them in healthy ways. Journaling, self-reflection, or reading about emotional intelligence can help.
3. Time Management & Creating Space for Peace
How you manage your time and environment can really impact your mental state. If you’re always running behind or in a cluttered space, it’s easy to feel overwhelmed.
Time Management
Block out self-care time – Put it in your calendar, just like any other important appointment. Whether it’s time for a walk, a workout, or simply sitting down to relax, scheduling time for yourself is essential. Try not to overbook yourself and make a sassy note on your calendar that reads "Do not book over this planned self-care! Love, Your Future Self".
Set healthy boundaries – Respect your time and energy by saying no when you need to. You can’t pour from an empty cup, so be mindful of overcommitting. You do not need to over-explain yourself.
Environmental Wellness
Declutter your space – A tidy space can do wonders for your mental clarity. Take a few minutes to clean up your workspace, bedroom, or living area. Check out The Life Changing Magic of Tidying Up by Mari Kondo.
Create a cozy spot – Set up a corner in your home where you can relax and recharge. Whether it’s a comfy chair, soft lighting, or a warm blanket, having a designated relaxation space is important.
4. Building and Maintaining Strong Relationships
We all need people who lift us up. Investing time in your relationships, whether romantic, familial, or platonic, contributes to your emotional well-being.
Social Connection
Make time for others – Schedule regular hangouts with friends or family. Even a quick chat over coffee can make a big difference. If distance is an issue, consider a facetime meet up.
Be present – When you’re with loved ones, focus on being present. Put away your phone, listen actively, and enjoy the moment.
Giving Back
Volunteer or help someone – Sometimes, helping others can make us feel more connected and fulfilled. Whether it's volunteering or simply offering support to a friend, giving back can improve your mental well-being.
5. Personal Growth & Creativity
Hobbies and personal growth activities aren’t just a way to pass the time—they’re an essential part of feeling fulfilled. Nurturing your creativity and learning new skills can improve your mental clarity and provide a sense of accomplishment.
Creative Outlets
Try a new hobby – Whether it’s painting, writing, knitting, wood working, or photography, engage in something that lets you express yourself.
Learn something new – Take up a new skill, like cooking a new recipe, learning an instrument, or trying a new language. The challenge will keep you engaged and boost your confidence.
Personal Growth Reflection
Reflect on your progress – Look back on how far you’ve come and celebrate your wins. Self-reflection helps you recognize patterns and adjust your approach for the future.
10 Journal Prompts to Deepen Your Self-Care Journey
Journaling is a great way to explore your thoughts and check in with your emotional state. Here are 10 journal prompts to help you reflect on your current self-care habits and discover areas for growth:
What are three things I’m grateful for today, and why do they matter to me?
When do I feel most at peace? How can I create more of that in my life?
What small actions can I take every day to nurture my mental health?
What is one boundary I need to set in my life right now?
How do I typically handle stress, and what can I do to manage it better?
What’s one area of my life I would like to improve this month?
How can I make more space in my day for relaxation and joy?
What types of relationships bring me the most joy, and how can I invest in them more?
What’s a creative activity I’ve always wanted to try? What’s stopping me from starting?
How do I want to feel six months from now, and what steps can I take today to get there?
That's a Wrap!
Conclusion: A Fresh Start for 2025
As we wrap up 2024 and head into 2025 it’s the perfect time to start fresh and prioritize your own well-being. Life never slows down, and there will always be more things to do, but remember, you can’t give your best if you’re running on empty. Whether it’s carving out 5 minutes for a quick break, setting boundaries to protect your time, or reflecting on your growth, it’s about small, consistent choices. It’s not about perfection—it’s about progress and taking those moments to care for yourself, day by day.
As a mom, a daughter, a therapist, a business owner, a friend, and a person, I know it can feel overwhelming to juggle it all. But as we step (or tip-toe) into 2025, let’s commit to filling our own cups so we can pour into others. You don’t need superpowers to take care of yourself—you just need to make it a priority. You deserve the time, space, and love that you so freely give to others. Here’s to a year of self-compassion, growth, and remembering that you are enough, exactly as you are.
So, here’s to 2025 being the year where you prioritize YOU. You’ve got this!
High Fives & Heck Yeahs,
Erica
Erica Wilcox, LPC is a Certified EMDR Therapist and EMDRIA Approved Consultant in East Hampton, CT. She is the Founder and CEO of Wilcox Wellness Center for Personal Growth and speaks globally about mental health and wellness. She specializes in intensive EMDR therapy and works with clients across the nation who travel to Connecticut for a self-led therapy retreat focused on intensive EMDR and healing.
Contact Erica at ewilcox@wilcoxwellness.com to hire her for your next corporate speaking engagement or connect and take your next step towards freedom with EMDR.
Comments