Updated: Aug 10
Self-care is often the first thing we remove from our to-do lists, yet it’s the most important factor in living a healthy, fulfilling life. Here are 45 self-care tips for women to keep you on track.
Wellness Tips for Women: Improve Your Well-Being Today
As women, we’re often left caring for others before ourselves. However, you must take care of your own well-being so you can show up as your best self for those you love. So how can you make sure you have your mental, physical, and emotional health covered? Check out the following straightforward, actionable self-care tips for women below to get started right now.
1. Get enough sleep.
Getting a good night’s sleep is crucial for overall health and well-being. Make sure to get seven to nine hours of sleep each night.
2. Eat healthy foods.
Eating nutritious food helps your body to function at its best. Include plenty of fruits, vegetables, and whole grains in your diet. Plus, your immune system will thank you!
3. Exercise regularly.
Exercise releases endorphins, which have mood-boosting effects. A moderate amount of exercise is the key to maintaining your health and well-being. See the benefits of your exercise unfold by using a fitness journal.
4. Take breaks during the day.
When you’re feeling overwhelmed or stressed, take a few minutes to yourself to relax and rejuvenate. Take a hot bath, read your favorite book, or take a walk outdoors.
5. Connect with loved ones.
Spending time with loved ones can help reduce stress and promote positive emotions. Whether you stay in touch via text, social media, or in person, quality time with those you care about is vital for a healthy mind and body.
6. Challenge negative thoughts.
When negative thoughts start to creep in, challenge them with positive affirmations. Remind yourself of your strengths and abilities and focus on the good in your life.
7. Practice meditation or mindfulness.
Meditation and mindfulness are overall beneficial for your mental health as they can help to reduce stress, anxiety, and negative thinking. There are many ways to meditate, so find a method that works for you.
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8. Try journaling.
9. Take care of your physical appearance.
Taking care of your appearance can help you feel good about yourself and boost your confidence. Make sure to groom yourself regularly and dress in clothes that make you feel good.
10. Connect with your spirituality.
If you have a spiritual belief system, connecting with it can help you feel more centered and at peace. Attend religious services, read spiritual texts, or meditate on your beliefs.
11. Do something you enjoy every day.
Make time for activities that make you happy and bring joy into your life. This can be anything from reading, listening to music, or spending time in nature.
12. Get organized.
Having a tidy and organized space can help you feel calmer and more in control. Make sure to declutter regularly and put things away in their proper place.
13. Simplify your schedule.
Trying to do too many things can lead to burnout and stress. Cut back on your commitments and simplify your schedule as much as possible.
14. Set boundaries.
It’s important to set healthy boundaries with others in order to take care of yourself. Learn to say no when you need to and don’t be afraid to stand up for yourself.
15. Make time for hobbies and interests.
Dedicating time to your hobbies and interests can help you relax and de-stress. Do something creative, such as painting or writing, or try a new activity that you’re curious about.
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16. Spend time in nature.
Nature has a calming effect on the mind and body. Make sure to spend some time outdoors each day, even if it’s just a few minutes.
17. Practice good sleep hygiene.
Sleep is vital for your recovery. You can ensure you get plenty of good quality sleep by having a set nighttime routine. This includes avoiding screens for at least an hour before bed and skipping caffeine in the afternoon. It’s also important to keep your bedroom cool, clean, and dark, and limit its use for sleep only. Improving your sleep will benefit not only your mental health but also your physical health.
18. Listen to music.
Music can have a powerful effect on mood and emotions. Create a playlist of your favorite songs to listen to when you need a boost.
19. Avoid comparing yourself to others.
Everyone is on their own journey in life and comparisons are rarely accurate or helpful. Focus on your own progress and celebrate your unique accomplishments.
20. Be grateful for what you have.
Practicing gratitude can help shift your focus from negative to positive experiences. Each day, take a few minutes to write down things you’re thankful for in a journal, on a piece of paper, or even in your phone’s notes app.
21. Spend time with positive people.
Surrounding yourself with positive people will help you develop a more optimistic outlook on life. Find friends or family members who make you feel good and spend time with them regularly. You can practice self-care together this way!
22. Do something nice for someone else.
Helping others can make you feel good about yourself and promote positive emotions. Whether you volunteer your time, donate money, or simply perform acts of kindness, giving back is crucial for a healthy mind and body.
23. Avoid negative self-talk.
The things you say to yourself can have a big impact on your mood and outlook. Make an effort to catch yourself whenever you’re engaging in negative self-talk and reframe your thoughts in a more positive light. This can have great benefits on your mental and emotional health.
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24. Don’t dwell on mistakes.
Everyone makes mistakes – it’s part of being human. Instead of dwelling on your past errors, learn from them and move on. Try to remind yourself that ruminating on the past doesn’t change what happened and only takes away valuable time you could use to move forward.
25. Practice forgiveness.
Holding onto anger and resentment will only hurt you in the long run. If you’ve been wronged by someone, try to let go of the negativity and focus on forgiving them.
26. Set realistic goals.
Trying to accomplish too much at once can set you up for failure and leave you feeling stressed. When setting goals, make sure they’re realistic and achievable. For bigger goals, try breaking them into smaller, more attainable steps to keep you on track.
For example, it seems nearly impossible to practice all 45 of these self-care tips at once. Instead, try including one of these self-care tips into your daily routine for the next week.
27. Live in the present moment.
Stressing out over the past or worrying about the future doesn’t do anything for your situation – focus on the present moment instead. This will help you enjoy life more and reduce anxiety levels.
28. Accept what you can’t change.
There are some things in life that we simply can’t control no matter how hard we try. If you find yourself obsessing over something, remind yourself that some things are out of your hands and let it go.
29. Say no to perfectionism.
Perfectionism is unrealistic and can lead to anxiety and frustration. Instead of striving for perfection, aim for excellence – doing your best in every situation.
30. Seek professional help if needed.
If you’re struggling to cope with stress or anxiety, don’t hesitate to reach out to a mental health professional for help. Counseling and therapy can be very beneficial for those who need extra support.
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31. Learn a new skill.
Learning any skill that’s new to you can help improve your focus, problem-solving, memory recall, and attention to detail. It also literally creates new neural patterns, improving brain plasticity and keeping your brain young. Research shows a clear link between long-term learning and creating new behavioral abilities. [*] Whether you choose to learn woodworking or a new language, all new skills can help build up those brain pathways.
32. Find community.
Humans are social creatures - we need meaningful connections to survive and thrive. Finding a community gives you purpose and a sense of belonging. [*] It also improves your resilience and even helps you become more innovative because you’re challenged by new ideas. [*] You might look for a nearby community, like neighborhood associations, or find groups of people with similar interests online who meet virtually.
33. Schedule check-ins.
Self-care is an ongoing journey - not something you can check off your list and be done with. Life gets busy, and our self-care routines are often the first to go. Be sure to schedule a time every month or quarter to reflect on how you’re taking care of yourself, mentally, spiritually, and physically. Then make a plan to get back on track if you need to. You can always come back here to find new self-care tips you may not have tried yet!
34. Understand that done is best.
When we’re working toward a goal - and when aren’t we? - we can sometimes get caught up in the planning phase. We obsess over understanding everything about our destination rather than getting started. This can lead to unnecessary stress and ultimately hold you back. Acknowledge that getting something done is better than executing it perfectly, so jump in instead of living in the research phase.
35. Have a purpose-planning session.
Life gets busy and it's easy to lose sight of your ethics, morals, goals, and dreams. Set aside time every few months to consider what truly lights your soul on fire. Then, ask yourself if you’re living in accordance with that. How can you incorporate more of it?
36. Find meals you love to cook and embrace them.
Some people love to get creative in the kitchen while others struggle to follow a recipe. Ultimately, food made at home is far more nutritious than processed food or takeout. Cooking a healthy meal at home gives you ultimate control over ingredients, portions, and overall quality. No need to overcomplicate things - experiment with popular online recipes and find a few that you can easily make. Add these to your weekly rotation for a nutritious boost.
37. Hold space for others.
Caring for your own well-being must come first, but caring for others can also boost your mental health. Research shows that caring for others - such as offering a listening ear - can improve mood, reduce stress, boost self-esteem, increase happiness, and bring on more feelings of optimism. [*]
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38. Hire a life coach.
There is a multitude of mental health professionals that can help you reach your personal and career goals. Not only do they have specialized skills and tools to help you reach your destination faster, but oftentimes simply having that extra accountability factor can help keep you on track with your wellness practices.
39. Try breathwork.
Breathwork - that is, the practice of sitting and focusing on your breathing for a set period of time - can lower stress, help you focus, and ground you. Studies also show that it can lower blood pressure as much as exercise or medication. Make time for breathing - even if it’s just one deep breath - every day. [*]
40. Make a love list.
Sometimes connecting with yourself feels impossible. Using the notes app on your phone, make a point of writing down things you love as they come up. That could be a perfectly blue sky, the way the breeze feels on a hot day, the taste of your favorite fruit, or someone who brings you joy. By making this list, you’ll gain a new sense of self-awareness that brings peace and joy.
41. Make new friends.
Just like trying a new hobby, making new friends challenges you with new ideas you may have never encountered before. They can spark new interests and opinions, giving you the opportunity to light up in ways you never have before.
42. Take a technology time out.
People who spend more time on social media are more likely to have a low mood and increased levels of stress. [*] [*] Give yourself and your mental health regular breaks for social media. Whether it’s for an hour, a day, or a week, set your phone on airplane mode and focus your attention on something else.
43. Move for 30 minutes each day.
While the type and intensity of your exercise do matter to a degree, ensuring you get in at least 30 minutes of movement each day is vital for long-term physical health. Studies show that this practice could reduce your risk of early death by up to 80%. [*]
44. Keep promises to yourself.
Just like others learn to trust you based on your behavior, you’re subconsciously doing the same. Keeping your word to yourself matters, even the smallest actions. For example, hitting the snooze button in the morning tells your subconscious that you won’t stick to your plans and sets the tone for the rest of the day. Make it your goal to wake up when you say you will - this simple practice can shift your behavior for the rest of the day.
45. Set a daily self-care mini routine.
People in wellness spaces obsess over having the perfect morning routine, but what really matters is that you find any time to dedicate to connecting with yourself. Whether that happens to be in the morning as you enjoy breakfast and practice gratitude, or when you hit the gym and let loose at night. Find that sweet spot in time when you really get into that flow state and make sure you make room for that every day - no need to make it a long routine.
Which of these self-care tips will you try first? Let me know in the comments below! And before you go, be sure to pick up a journal to keep yourself motivated on your journey as you try out these self-care tips for women.