🧘🏻‍♀️👩🏻‍💻The “BUSY girl” self-care routine: REALISTIC, low-effort | planning tips & instant results

Key wellness strategies & self-care/productivity tips

Reframe self-care

• Don’t treat self-care as a burden or “another chore.”
• Think of it as something that makes life easier, takes weight off your shoulders, and makes routines more enjoyable.

Attach self-care to habits you already do (low effort)

Add a self-care element to routines you already have instead of building new ones. Examples:

• While walking the dog: listen to a favorite podcast/audio to motivate or relax.
• While cleaning: do a face mask during the chore.
• While having morning coffee: read a self-development book instead of scrolling.

Plan your self-care like you plan everything else

If you “leave it to chance,” you’ll likely end up on the sofa/scrolling. Schedule self-care moments intentionally, such as:

• morning workouts
• night walks
• a self-care night (e.g., “Tuesday night”)

Use the same logic as appointments/meetings: make time intentionally.

Use a “bare minimum” routine to stay consistent

Avoid all-or-nothing thinking (“skipped one day = ruined”). When motivation is low, do the smallest version:

• Stretch for 5 minutes
• Or take a light walk

Purpose:

• Prevent the “spiral” of quitting
• Train your brain that you’re a consistent person
• Plan for “lazy days” so you don’t feel like you failed

Accept help / delegate

Doing everything alone won’t “win a prize”—it can lead to burnout. Examples:

• Delegate tasks at work; loosen perfectionism/control
• Accept help at home

Goal: protect your mental health and free time for self-care.

Create a low-sensory evening unwind

Unwind intentionally every night, even if you can’t do everything. Ideas:

• warm lights
• relaxing, quick-to-use products (e.g., 2-second application)

Find what resonates and works for your personal routine.

Do 30-second midday check-ins (grounding + awareness)

A quick body/attention reset:

• Are you clenching your jaw?
• Are you breathing normally/deeply, or holding your breath while working/emails?
• Are you eating—or just automatically consuming? Are you actually tasting/chewing?
• Are you hungry, thirsty, or anxious? What’s driving the anxiety?

Purpose: step out of autopilot, notice your real needs, and reduce stress patterns.

Meal prep for future ease (not an all-day Sunday project)

Keep it simple:

• Look up meal ideas (e.g., Pinterest) and write weekly meals to avoid takeout.
• On busy days, spend 20–30 minutes the night before cooking something you’ll enjoy.
• Wash/cut fruit; boil rice/pasta; prep veggies.

Mindset: preparation isn’t punishment—it’s self-love and reduces future decision fatigue.

Accept trade-offs and plan based on priorities

• You can’t do everything at once—hours are fixed.
• If you choose work/gym/self-care, you may have less time for friends/partner/sleep.
• Reflect on priorities and avoid guilt from comparing your life to others.

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Presenters / sources

• Presenter: Mirella (self-care/self-growth/personal wellness content creator)