We’ve all heard the advice to prioritize self-care, but how do you actually do that and what does self-care really mean? Sometimes self-care isn’t just about taking a bubble bath; it means doing the things that need to be done. However, there are elements of self-care that can be more fun and tangible, and that’s exactly what I’m going to talk about in this blog.
If you’re new here, my name is Dr. Karin Nordin, and I’m a PhD-level expert on mindset and behavior change. The items I’m going to talk about today are not just based on my personal experience but also backed by science. Let’s dive in!
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Self-Care Must-Have #1. Noise-Canceling Earplugs
Reducing Overstimulation
One of my favorite self-care items is earplugs or any kind of noise-canceling device. I used to use my Apple AirPods, but then I realized I was walking around with them on noise-canceling mode without listening to anything. I decided to try out Loop earplugs. This video is not sponsored; these are just my personal choices. These earplugs are genuinely noise-canceling and come with different modes to choose your level of noise reduction.
The Science Behind It
We live in a world of constant overstimulation, always hearing, seeing, and engaging with things. This leaves little time for our own thoughts. Earplugs can help create moments of total silence, allowing for clearer thinking. Parents, in particular, can benefit from these as parenting is often an overstimulating activity. Some settings even let you hear people talking but toned down, reducing overall stress.
Self-Care Must-Have #2. Daily Awakening Deck
Enhancing Mindfulness
Any kind of daily awakening deck is a great choice for self-care. I have one that I bought a couple of years ago. You can find similar ones online. These decks contain cards with prompts to help you start your day more grounded.
Cognitive Benefits
Drawing a card in the morning can shift your perspective and get you out of an autopilot mentality. For example, a card might prompt you to think about new beginnings. There are also ACT and CBT-related decks available, which provide prompts related to cognitive skills. This practice takes just a few minutes and helps you understand your subconscious thoughts better.
Self-Care Must-Have #3. Light Therapy Lamp
Combating Seasonal Depression
For those who struggle with seasonal depression or live in areas with limited daylight, a light therapy lamp can be a game-changer. These lamps help reinforce your circadian rhythm. I use mine in the morning during winter to help wake up and feel more alert.
Scientific Backing
There is evidence that light therapy can help with seasonal depression, though much of it is anecdotal. These lamps mimic sunlight and can be particularly useful for regulating sleep patterns and adjusting to new time zones when traveling.
Self-Care Must-Have #4. Daily Planner
Organizing Your Day
I get asked about my daily planner all the time. The one I use is called The Dailee by a creator on Instagram and TikTok. It has columns for both your to-do list and schedule, a space for meal planning, and an area to plot out exercise for the week.
The Importance of a Daily Check-In
Having a daily check-in routine where you ground yourself, drink coffee, copy your schedule, and write down your to-do list is critical for self-care. It helps you anticipate obstacles and understand where you’re at emotionally and mentally.
Self-Care Must-Have #5. Journal
Reflecting and Processing
Any kind of journal can be a great self-care tool. Currently, I’m using a self-reflection journal by Tina Gidley Creative. It has mostly blank pages but also includes prompts to guide you when you run out of things to write about.
Finding the Right Journaling Style
Figure out what resonates with you—whether it’s open journaling or a more guided approach. For those seeking a guided approach based on science, I recommend our Change Academy membership. We offer new journal prompts each quarter, designed to help you become the person you want to be.
Conclusion
Self-care isn’t just about fun activities; it’s also about doing what needs to be done to support your well-being. I’d love to hear from you in the comments about your favorite self-care items that help you live an intentional life. I’m always looking for new recommendations, so let me know. Otherwise, I’ll see you next time!
