20 Self-Care Activities That Actually Fit Into Real Life
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Tired of self-care advice that assumes you have endless free time? These 20 stupidly simple activities fit into your actual life.
Okay, can we just talk about how ridiculous most self-care advice is?
“Just take a spa day!” Um, with what time? And whose money? 😑
Look, I get it. Between work deadlines, family stuff, and just trying to keep plants alive, finding “ME time” feels impossible.
But you know what? You don’t need fancy retreats or 90-minute yoga classes to take care of yourself.
I’ve put together 20 stupid-simple self-care activities that take literal minutes. No special equipment. No appointments. Just tiny moments that feel surprisingly good.
20 No-BS Self-Care Ideas For Normal Humans
1. Soak Up Some Sunshine
Just step outside for 5 minutes in the morning while you drink your coffee or check your phone. Even standing by a window counts. Your brain loves this morning light, it helps you feel happier now and sleep better later.[1]
2. Stretch It Out (Just for a Minute!)
Your body needs to move after sitting so long! Stand up right now and reach up high. Then twist a little or bend side to side, whatever feels good to you.
Even 60 seconds of stretching feels amazing and wakes up your muscles. I do this during work breaks, and it actually feels really good!
3. Your Day in Six Words
Sum up your day in exactly six words. No more, no less. Just grab a notebook or your phone at the end of the day and think about what stands out most. What made you laugh? What stressed you out? What surprised you? Then boil it down to six precise words.
As an example, here are two of my sum-ups: “Poor workout. Nailed Zoom call. Worth it.” and “Wasted morning. Productive evening. Planned trip.”
4. Actually Enjoy Your Shower for Once
Instead of running through your mental to-do list in the shower, try really being there. Feel the water temperature. Smell your soap. Enjoy that steamy goodness!
5. Wake Up Your Face With Cold Water Shock Therapy
Feeling tired in the afternoon? Go splash some cold water on your face. Not just a little, but a good splash! This quick cold water shock wakes up your brain and makes you feel more alert almost instantly.
6. Give Your Hands Some Love
Give them a quick 30-second massage with your favorite lotion. Press your thumb into your palm and rub those tired spots between your fingers. I’ve started doing this after typing all day, and wow, the relief is instant!
7. Call That Friend You’ve Been Thinking About
You know that friend who popped into your head just now? Don’t just think “I should call them sometime.” Actually do it! Send a quick text or voice message saying you’re thinking of them. Connecting with people we care about is one of the quickest mood boosters around.
Personally, I love reaching out to my old friends every once in a while, even if they forget to.
8. Do the Two-Minute Breathing Exercise
When things get too much, try this simple trick: breathe in while counting to 4, hold for 2 counts, then breathe out while counting to 6. Repeat a few times. This easy pattern helps calm your nerves almost right away.
9. Have a Mindful Tea/Coffee Ritual
Make your first morning drink special. Just for a minute, hold that warm cup in both hands and smell it before you sip. Notice the warmth, the taste, the moment before rushing to emails. This tiny ritual tells your brain, “We’re taking a moment for ourselves before the chaos.”
10. Have a Spontaneous 30-Second Dance Break
Turn on that song you can’t help moving to and just dance like nobody’s watching (because hopefully, they aren’t). Don’t think about looking good. This is about feeling good!
11. Let Your Toes Touch the Grass
Kick off your shoes and stand barefoot on the grass for just a minute. I try this whenever I’m feeling stressed or stuck in my head.
12. Release That Tech Neck
Your poor neck is holding up your heavy head while you stare down at screens all day! Gently drop your right ear toward your right shoulder, hold for a breath, and then switch sides. Then look slowly left to right, like you’re saying “no” to more work.
13. Drink Water
Sounds too simple, right? But half the time when I feel tired or cranky, I’m just thirsty! Keep water where you can see it and take actual sips instead of just thinking about drinking “later.”
14. Just Sit With Your People
Put down your phone, turn off the TV, and just be with whoever you live with for a few minutes. Ask about their day and actually listen. If you live alone, call someone you like.
Real connection doesn’t need to be fancy or planned – just present.
15. Look Through Old Photos
Open that photo app and scroll back a year or two. Look at those trips, parties, or everyday moments you’ve already forgotten about! All of it actually reminds you of good times during rough days.
I found pictures from my Feb Goa trip when I was having a terrible Thursday last week, and it completely changed my mood to remember there’s more to life than just today.
16. Chew. Your. Food.
Put the phone down and try chewing each bite properly (32 times for hard food and fewer times for soft) instead of inhaling your food like it might escape.😂
Not only will you actually taste what you’re eating, but your stomach will have an easier time digesting it![2]
17. Observe Your Breath for One Minute
Close your eyes and just notice your breathing for 60 seconds. Don’t try to change it or control it. Just watch it like you’re watching waves at the beach. In and out. Up and down. It’s fascinating how this super simple act can pull you out of worry mode so quickly.
18. Five-Minute Meditation
No, you don’t need special cushions or incense. Just set a timer for 1 minute (keep increasing the duration as it gets easier), sit somewhere comfortable, and focus on how your breathing feels. When your mind wanders, just gently bring it back to your breath. That’s it!
19. Tackle ONE Drawer (Just One!)
Forget organizing your entire home. Just open that one drawer that drives you nuts every time you see it. Spend 5 minutes tossing obvious trash and putting like things together. Close drawer. Feel disproportionately accomplished.
20. Say “No” to a Bullshit Request
You don’t have to say yes to everything. Yes, you really don’t!
Practice saying “I can’t take that on right now” to something that doesn’t deserve your time. No elaborate excuse needed. The world won’t end, I promise.
I started practicing this with small requests, and now I protect my time like it actually matters because it does!
End of the Line
Self-care isn’t selfish. It’s necessary!
Try just one of these activities today. Not all 20. Just one. See how it feels. Then maybe try another one tomorrow. Small steps add up to big changes over time.
What’s your favorite quick self-care idea? Drop it in the comments. I’d love to add more simple ideas to my list!
References
- Blume, C., Garbazza, C., & Spitschan, M. (2019). Effects of light on human circadian rhythms, sleep and mood. Somnologie : Schlafforschung und Schlafmedizin = Somnology : sleep research and sleep medicine, 23(3), 147–156. https://doi.org/10.1007/s11818-019-00215-x
- Kumar, A., Almotairy, N., Merzo, J. J., Wendin, K., Rothenberg, E., Grigoriadis, A., … Trulsson, M. (2022). Chewing and its influence on swallowing, gastrointestinal and nutrition-related factors: a systematic review. Critical Reviews in Food Science and Nutrition, 63(33), 11987–12017. https://doi.org/10.1080/10408398.2022.2098245
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Varun Pahwa
Hey there! I’m Varun, founder of Uprisehigh.com. I’m committed to helping people through relationship problems and general life issues so they never feel alone.
While not blogging, you’ll find me lifting weights, spending time in solitude, seeking life’s answers or enjoying time with close ones.
Join me on Uprisehigh and just like a close friend, you’ll find me by your side on every step of your life journey!
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