Self-Care

How to Create Simple Daily Self-Care Habits

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Let’s be real: when you think about the term “self-care” it regularly gets thrown about and wrapped up with things like taking a bubble bath or getting your nails done, and then it ends up getting a bad wrap as being something incredibly superficial.

The truth is self-care is so much more than taking bubble baths and getting your nails done - it’s an essential part of your well-being and overall happiness.

In fact, there are four dimensions that make up self-care and today, we’re going to take a closer look at these elements so you can identify which areas in your life could do with a little boosting and extra nourishment.

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But first, let’s talk about why self-care is generally the first to go with we get busy with life and our overflowing schedules.

Yep, falling off the wagon with our self-care practices - we’ve all done it and are guilty at some point or another of prioritizing our short term goals over our long term happiness - whether it’s losing an hour of sleep; indulging in that no-so-healthy meal; skipping our meditation practice or missing a workout - we make a split second decision that can ultimately impact our overall well-being and limits our ability to show up as your best self.

In our modern world we’re busier than ever. Technology means we’re constantly connected to our phones and laptops and it’s the unspoken rule that we’re expected to be available 24/7.

So, we fill our schedules to the brim and the pervasive nature of social media only adds our feeling of FOMO and that we’re not doing enough, being enough, and ultimately are enough.

The truth is, this lifestyle is not sustainable and it’s unrealistic to expect that as human beings we are meant to keep going and going without taking the proper time to rest, recharge and restore our body; our mind and our spirit.

The more we tolerate and accept it as being our ‘normal’, we’re doing ourselves and the people around us, a disservice.

Here’s the thing: no one else is going to look out for your well-being. It’s up to you to create healthy boundaries to ensure you’re reaching your highest potential and living in alignment with your greater purpose.

there are 4 key areas that to contribute to your overall happiness and well-being and why taking a holistic view of self-care is essential.

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Let’s dive in!

1. Physical self-care.

Physical self-care is the foundation of our well-being and are essentially the building blocks for establishing holistic health, happiness and radiance in all aspects of your life.

When these are out of balance they can throw everything off kilter - your mood, concentration, focus, energy levels; self-esteem and confidence.

Physical self-care includes: 

  • Getting enough sleep!  We need 7-8 hours of quality sleep each night. And nope, there is no such thing as a Sleep Bank i.e getting 5 hours a night during the week night and then compensating on weekends and catching up with 10 hours of sleep a night.

  • Moving your body  - our bodies need movement; ideally daily movement, to not only get our heart rate up, but our blood moving and working up a sweat. Regularly moving your body helps fuel you with energy, improve your focus and concentration; reduce stress, anxiety and depression {talk about the ultimate booster!}; as well as helping to maintain a healthy body weight which helps fuel your self-confidence and self-esteem. Basically, it helps you look good and feel good! Aim to move your body 3-4 times a week and incorporate walking, daily.

  • Eating a nourishing diet - everything we put in our bodies fuels us with the energy we need to perform at our best. Rather than restricting yourself on any kind of diet, the best approach is to focus on eating whole foods i.e avoid anything processed; fried foods; anything out of a packet and anything that has ingredients on it you can’t pronounce!

  • Personal grooming - taking the time to tend to your personal grooming, whether it’s getting a regular haircut; wearing clothes that make you feel fabulous; or wearing your favorite fragrance and lipstick - can make all the difference in how you feel as you step out into the world. When you feel good about yourself you stand taller; speak more confidently and basically shine your light a little brighter; which is why it is important to invest this time in yourself - you are worth it!

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 2. Emotional self-care.

It’s so easy to make your default numbing-out difficult and challenging emotions with your vice-of-choice - or worse, block them out and forget about them altogether.

Doing this is like covering up your feelings with a band aid - in the short term it works fine, but in the long term you haven’t given yourself the space and time you need to heal.

Allow yourself to feel the full spectrum of your emotions helps to build up the internal strength and resilience you need to face the next challenge that comes along.

Building up that internal strength and resilience = a happier and confident version of you.

Emotional self-care relies on us first acknowledging how you feel - whether it’s anger, frustration, sadness, grief or resentment; then fully accepting and honoring your feelings and choosing a positive way to move forward.

Emotional self-care looks like:

  • Writing it out in your journal - getting everything out that’s whirling around in your head down on paper is incredibly cathartic and helps to process the emotions you’re facing.

  • Practicing gratitude - what you focus on expands, so taking time each day to write down or think about what is going well in your life and what you have to be grateful for is an instant way to shift your mood. Even simple things like having a warm bed to sleep in; having a fresh healthy meal or spending time soaking up the beauty of nature - these are all things we can be thankful for right now!

  • Taking a social media detox - social media means it’s easier to connect with people all around the world in an instant. But it does come at a cost and if spending time scrolling through Instagram is heightening your anxiety and sending you into spirals of self-doubt - take a self-imposed social media detox. Remember: you always have a choice and if you know that the endless scrolling isn’t serving you then it is ok to take a break; re-centre and nourish your mind and spirit with things that make you feel good.

  • Creating healthy boundaries -self-care means that saying ‘no’ is sometimes necessary and creating healthy boundaries. You are allowed to change your mind and have every right to make the best decisions for you.

  • Positive self-talk - How you talk to yourself matters! You must fuel yourself with positive self-talk that lifts you up and creates alignment with the future vision you have for your life. It’s easy to fall into the trap of overthinking and believing every thought you think, but the reality is that just because you think something it doesn’t mean it’s true. Becoming aware of your thoughts is the first step - the more you begin to pay attention to the stories and beliefs you’re holding onto that are not serving you and can let that sh*t go, the quicker you will start embodying the woman you are destined to become.

  • Be present  -  worrying about future events that haven’t even happened yet is a waste of your time and energy; just as spending time agonizing about past events. The only moment you have control over is now. In each moment, you decide the future direction of your life. Use mindfulness reminders to help bring you back to the present and notice your worries and anxiety melt away.

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3. Intellectual self-care.

Intellectual self-care is all about keeping your brain active and learning new skills to fuel your growth - basically committing to being a lifelong learner so you never remain stagnant or become complacent with where you are at.

In other words, healthy mind = happy life.

Intellecutal self-care includes:

  • Learning a new language or musical instrument.

  • Engaging in regular reading.

  • Attending short courses or workshops.

  • Going back to school / college / university.

4. Spiritual self-care.

Spiritual self-care is focused on giving greater meaning or purpose in your life that extends beyond our physical form. Religion may or may not be a part of this, but ultimately it’s about connecting with the deepest level of your soul and your inner wisdom so you can begin to live in alignment with your purpose in the world: AKA the most authentic, abundant and joy-fueled expression of you.

Spiritual self-care relies on slowing down, tuning in and trusting your inner wisdom.

It looks like following those subtle nudges you can’t explain rationally and don’t always make sense; and instead, placing your faith in God / the Universe; ultimately a power far greater than any human being.

Some ways to activate and strengthen the relationship with your spiritual self:

  • Sitting quietly in meditation.

  • Developing a regular yoga practice.

  • Attending / participating in religious services and events.

  • Spending time in nature in quiet contemplation.

  • Prayer.

Which of these simple self-care practices can you incorporate in your life so you can show up as the best version of YOU?


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More from the blog

How to Get a Good Night’s Sleep and Wake Up Feeling Amazing Each Day

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Did you know that companies like Facebook and YouTube consider their #1 competitors to be our sleep?

This is scary stuff when you think that these corporations' entire mission is to stop us from engaging in a basic human function.

As humans, we need 7-8 hours of quality sleep each night so we can show up as our best; most creative, engaged and productive selves.

And nope, there is no such thing as a Sleep Bank i.e getting 5 hours a night during the week night and then compensating on weekends and catching up with 10 hours of sleep a night.

So, how much sleep are you getting, lovely?

Sleep forms an essential part of our physical self-care, which is foundation of our well-being. Think of it like a building block to establishing holistic health, happiness and radiance in all aspects of your life.

When these are out of balance they can throw everything off kilter - your mood, concentration, focus, energy levels; self-esteem and confidence.

Sleep is one of the most underrated self-care practices.

And when your life is busy and filled to the brim, sleep is often one of the things that gets cut. But this is a false economy because getting 7-8 hours a night of quality sleep provides countless benefits including:

  • Reducing stress and inflammation your body.

  • Making you more productive, creative and alert.

  • Improving your memory.

  • Helping you lose / maintain healthy weight.

  • Reducing your risk of depression.

  • Helping the body heal and repair itself.

  • Helping to boost your immunity; making you more resilient.

So how can you ensure you’re getting enough sleep every evening?

Cultivate an evening ritual you look forward to that supports you winding down and preparing for a restful and deeply restorative nights’ sleep.

Here are some ideas to get started...

  1. Set a time to close down your laptop and turn off the television. If mindless scrolling and surfing the internet are costing you your sleep, it’s not worth it!
 Instead, be intentional about switching off your devices and start your evening ritual to prepare for a restful night’s slumber.

  2. Make yourself a delicious cup of calming chamomile tea.
 Chamomile tea is warm, soothing and calming, helping to relax your mind and body, so you can unwind in preparation for sleep.

  3. Take a warm and relaxing bath. Taking a bath with some calming essential oils like lavender, patchouli and bergamot, will leaving you feeling balanced, calm and completely at peace. Add in some epsom salts to soothe your muscles and leave you feeling deeply relaxed.

  4. Do an evening meditation. Meditating right before sleep will help calm your mind as you drift off into a restful slumber.
 My favorite app to use is Insight Timer which has some wonderful sleep meditations. I especially love this one.

 Let me know in the comments, what's your favorite way to wind-down for a good nights' sleep?

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More from the blog

7 daily self-care practices for introverts to feel calm, balanced and grounded

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As an introvert (as well as an empath and highly sensitive person), my daily self-care practices have become a non-negotiable part of my life - I’ve had to learn this the hard way. I know when I invest in my own daily self-care it helps me feel calm, balanced and grounded and I’m ready to take on each day and show up as my best self.

Introverts thrive when we give ourselves the time to fuel our energy and the space we need to decompress from our day.

Knowing this is incredibly empowering and it’s our responsibility to intentionally carve out our days in a way that feels nourishing and supportive.

When we feel depleted, it’s a sign we haven’t created the boundaries we need to take care of ourselves and protect our sacred energy.

Today, I‘m sharing 7 daily self-care practices that are integral to my well-being and happiness that I hope inspire you to begin cultivating your own daily practice, so you can start feeling good every single day and step into the most joyful, radiant and aligned version of you!

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  1. Set your daily intention.

Start your day feeling good! This begins the minute you wake up. Instead of reaching for your phone, focus your energy on how you want to show up in your day.

As you lie in bed ask yourself -

  • How do I want to feel today?

  • How do I want to show up?

  • Who do I need to become in order to show up as this next level version of myself?

Take a few minutes to visualize and get into alignment with the version of you who already is the confident, radiant and soulful woman that you already are.

How can you embody her qualities and start taking aligned action as soon as you get out of bed and embark on your day?

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2. Meditation.

Meditation is an opportunity for us to turn inwards and develop our intuition. The more we practice quieting our mind and feeling into our bodies, the more we’re able to pay attention to the subtle nudges we receive from our inner wisdom.

As introverts, we spend a lot of time in our head and we internalize everything. So much, that we can actually end up becoming completely disconnected from our bodies and unaware of the important messages it is trying to tell us!

Meditation offers us an opportunity to create space in our mind; slow down the million and one thoughts we have and start reconnecting with our soul.

Each morning, I get up before my husband and prepare myself a cup of green tea. While it’s cooling, I use the Insight Timer app and sit in silent meditation for 12-15 minutes.

Closing my eyes, I turn my attention inward and focus on my breath. The goal is not to have any thoughts - but when they arise, choose not to follow them and instead return your focus to your breath over and over again.

This is definitely a practice - which is why it’s often referred to as a meditation practice. The more we practice, the easier it becomes to identify the voice of our ego vs the wisdom from our soul. And the more we get attuned with this, we can start making better decisions and taking action in our life that is aligned with who we truly are.

3. Journaling.

When our minds are anxious and filled to the brim with thoughts whirling around, one of the best ways to get back to calm is by emptying everything out of our mind and putting it down on paper.

Journaling is a wonderful practice to help ease our worries, acting as a healing tool and encouraging us to look at things in a new light. It can also help us resolve decisions and release any worries or concerns weighing us down.

Research has shown that keeping a daily journal can help reduce stress, strengthen our self-esteem and allow us to better handle life challenges thrown our way.

Writing can also be a healing end to a stressful day and a wonderful way to clear our mind in anticipation of the new day to come.

There is no right or wrong way to journal - you can either start by free-form writing everything that’s on your mind; or you can also use prompts to get you started.

Try these:

  • What am I worried/anxious about?

  • Is it true?

  • Can I change it?

  • What step can I take to help me feel grounded?

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4. Move your body.

Apart from the numerous physical benefits exercise provides, regularly moving our bodies has a significant positive impact on our mental health. Exercise helps to remove any stagnant energy in our body and boosts our circulation, activating the neurotransmitters in our brain that release serotonin and endorphins, which make us feel good!

By committing to moving everyday, we can help ward off depression and reduce anxiety - both of which according to research, introverts can be particularly susceptible given we tend to internalize a lot of our emotions.

Regular exercise provides relief by enabling us to release the negative energy from our body in a healthy and productive way, instead of holding on to it and letting it affect our mood and state of being.

It’s also a perfect way to get out and spend time in nature; which leads me to my next point...

5. Spend time in nature.

At the end of 2018, we moved out of the city in San Francisco to live closer to the water and be surrounded by nature - the change of pace and being by the water has been incredible; I finally feel like I can breathe again.

Being in nature is something I crave and when I don’t spend enough time outside I start to feel anxious and my stress levels increase - have you felt this way too?

Spending time in nature is extremely nourishing and calming for our nervous system, helping to reduce stress, clear our minds and fueling us with energy.

As introverts, we are sensitive to our surroundings and not getting enough nature time can be particularly unsettling.

If you live in a city, make it your mission find a park nearby you can escape to and if you can, take weekend adventures to go exploring so you can recharge.

6. Unplug and disconnect from technology.

Do you know who biggest competitor is to the Silicon Valley giants - Facebook, YouTube and Instagram?

Nope, it’s not another brand or product - it’s our sleep.

It’s really, really scary how much time we spend being attached to our phones and using technology. Whilst technology has afforded us many benefits, spending too much time online and in front of our screens has serious implications for our mental health and has been linked to increases rates of depression. I’m super guilty of this.

If that’s not alarming enough, I saw this Tweet in December last year and it instantly made me rethink my relationship with technology:

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I installed the app Moment on my phone to help track my usage and started becoming extremely mindful about how I engage with it.

Some of the changes I’ve made are:

  • Buying an alarm clock to wake up to (not using my phone)

  • Not checking my phone first thing and not even looking at email or social media until after I’ve sat in meditation and come back from my morning walk.

  • Keeping my phone in another room during the day.

Even these small changes have had a dramatic impact on my mood and productivity.

How can you integrate some small tweaks so you can focus on what is most important to you and spend more time on things that actually make you happy?

7. Fueling your body with nourishing food.

Introverts are highly sensitive (it’s estimated that about 70 percent of introverts are also considered to be highly sensitive people) and this also extends to food, meaning that what we choose to fuel our bodies with has a significant impact on our energy, mood and overall well-being.

All foods are essentially energy, and when we choose to fuel our bodies with the good-stuff, we raise our vibration to be aligned with radiant and abundant energy.

Start being intentional about choosing whole foods with high nutrient levels and avoid calorie laden and processed foods. This will have an enormous impact on your health, energy levels and overall well-being - something you will notice the effects of almost immediately!

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Every morning I start my day with this delicious, nutrient dense and energizing smoothie - it keeps me full until lunch and not only is it packed with a ton of nutrients, it also tastes amazing!

  • 1 x frozen banana

  • 1 x cup frozen raspberries

  • 1 x tablespoon almond butter

  • 1 x tablespoon ground flaxseed

  • ½ lemon juice squeezed

  • 1 x cup coconut water

  • ¼ cup baby spinach

Add all ingredients to your blender and voila - a delicious and super simple breakfast!


So beauty, I’d love to know - which of these daily rituals do you think could support you feeling calm, grounded and more balanced?


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