10 Practical Ways to Fill Your Cup and Practice Self-Care.

There’s something delicate
about that rock.
It looks like it’s been through
so much—
no dents, no grooves—
it is completely smooth.

I could hold it in my palm.
It could be a lucky charm.
I could keep it
in my pocket,
or gently skip it
across the water.

Instead, I give it
a substantial throw,
like some left fielder
sending it home.
I make a wish
as it begins to soar,
and notice it’s become
a wing-bearing stone.

~Lisa Poff

Do you feel like the rock?  Are you going through so much that you’ve forgotten to take care of yourself?  

I used to think self-care was bubble baths, candles, and massages.  The flickering light, the lavender-scented water. All of it felt like a performance. A staged moment of calm in the chaos of life where you end up trying to convince yourself that you deserve to pause. That you are worthy of care. 

If you’ve felt that, you’re not alone. 

Self-care isn’t easy. At least, not in the way the internet and social media would have you believe. For many of us, it’s not second nature. It’s something that must be learned—because for years, we’ve been taught to prioritize everything and everyone else. 

But the beautiful thing about self-care is this: It can be whatever you need it to be. And when practiced intentionally, it can become a lifeline—a means of grounding yourself when life feels overwhelming. 

Here are 10 practical ways to increase self-care in your daily life. These aren’t performative. They don’t require perfect circumstances to post in an Instagram story. They’re simple, human ways to show up for yourself, even on the hard days. 

1. Start With Your Breath 

When was the last time you noticed your breathing? I mean, truly paid attention to it? 

If you feel yourself spiraling, if your chest feels tight, and you have knots in your stomach, try focusing on your breath and taking a deep inhale to fill your lungs from bottom to top, feeling your lower abdomen expand all the way to your upper chest.  

Seems so simple, doesn’t it? The moment you slow down and take a long, intentional inhale, something shifts. Your shoulders relaxed. Your heart stops racing.  As you exhale, you can make an audible extended “ha” sound, imagining releasing the stress from the day.  

Self-care can be as small as pausing to notice your breath. If you have time for more than a breath or two, try this variation—inhale for four counts, hold your breath at the top to a count of four, and then exhale for six. Repeat it three or four times. That’s it. By the end, you’ll find a fraction of stillness you didn’t have before. 

2. Set Boundaries Without Apologizing 

It’s okay to say no. 

I’ll say it again for the stubborn ones who still think they can do it all—it’s okay. To say. No. 

You don’t have to feel guilty.  You don’t have to keep accepting invitations you don’t want or agree to help with a project when you’re exhausted.  Saying yes to everything will drain you and lead to eventual burnout.  

Boundaries are self-care. Whether it’s declining plans, turning off notifications after 7 p.m., or protecting your Saturday mornings for yourself rather than errands, you’re allowed to decide where your time and energy go. 

3. Move Your Body—But Don’t Overthink It 

Exercise doesn’t have to look like grueling gym sessions and cold-pressed Kale. 

A version of “movement” can be dancing in the kitchen to a favorite song while cooking.  Sometimes it’s a walk around the block while listening to a beloved podcast. 

You can stretch in bed before you wake up or do some shoulder rolls when you’ve been hunched over a desk for too long.  

The goal isn’t to punish your body; it’s to reconnect with it. Choose something that feels good—something you don’t have to force yourself to enjoy. 

4. Feed Yourself With Love 

This one’s tougher than it seems. 

We often label food as “good” or “bad.” Restricting. Feeling guilty. Self-care is learning to nourish yourself without judgment. Mindful eating. 

Maybe that means sitting down to eat instead of standing at the counter. Perhaps it’s cooking something you actually love rather than defaulting to what’s fastest. 

And sometimes it’s eating the warm, gooey chocolate chip cookies because you want them—not because you’ve “earned” them. 

5. Protect Your Quiet Time 

The world can be loud. People can be demanding. And if you’re not careful, there’s no room left for silence. 

Quiet can look like fifteen minutes in the morning, sipping your coffee before the emails and text messages flood in. It might be journaling before bed or stepping away from your desk for a few breaths during lunch. 

Whatever it looks like, carve space for it. Even if it’s just five minutes. 

6. Learn When to Disconnect 

The constant ping of notifications, the endless scroll of social media—it’s all designed to pull us in. And truthfully, it’s exhausting. 

Self-care is choosing to unplug. 

Unless you’re on call for a job, only those in your closest circle should be allowed immediate access to you. Sometimes, the kindest thing you can do for yourself is to put your phone down, close your laptop, and exist in the moment. 

7. Recognize Exhaustion Before It Happens 

We live in a culture that romanticizes being busy. Burnout is worn like a badge of honor. But what if self-care was listening to your body before it waved the white flag? 

Take small breaks throughout your day. Drink water. Stretch when you’ve been at your desk too long. And when your body tells you it’s tired, don’t fight it. That nap? That early bedtime? It’s not lazy—it’s restorative. 

8. Tap Into Your Creative Side 

There’s something magical about creating for the sake of creating. No deadline. No expectations. Just the joy of letting your imagination wander. 

It can be journaling.  Your words don’t have to be perfect or polished. It could be sketching, baking, playing an instrument, or gardening. Whatever it is, it’s a reminder that you’re more than your to-do list. 

9. Replace Perfection With Progress 

It’s okay if self-care doesn’t look perfect. 

You don’t have to meditate for an hour for it to count as mindfulness. You don’t need a spotless kitchen or a Gordon Ramsay recipe to cook a nourishing meal. 

Start small. Progress over perfection, always. 

10. Seek Support When You Need It 

Finally, self-care is knowing when to ask for help. 

Some of the strongest people may convince themselves they can handle everything on their own. But the truth is, strength doesn’t come from doing it alone—it comes from having the courage to reach out. 

Whether it’s a close friend, a family member, or a therapist, letting someone in when you’re struggling is one of the kindest things you can do for yourself. 

A Braver, Softer Way of Being 

Self-care doesn’t have to be flashy. It doesn’t have to be Instagram-worthy. It just has to be yours. 

Start where you are. Take one small step today, whether it’s a deep breath, a pause, or the boundary you’ve been putting off. 

And if you’re looking for someone to walk beside you in this process? I’m here. Connect with me today and take the first step toward caring for yourself—not just in the moment, but in the long run.