SELF-CARE A DAILY HABIT. 30 WAYS TO MAKE · 2020. 4. 6. · this book is about creating a daily habit to help you live your best life. ageing well includes ensuring our mind, body

SELF-CARE30 WAYS TO MAKE

SELF-CARE A DAILY HABIT.

SIZZLING TOWARDS 60 & BEYOND

THIS BOOK IS ABOUT CREATING A DAILY HABIT TO HELPYOU LIVE YOUR BEST LIFE. AGEING WELL INCLUDES

ENSURING OUR MIND, BODY AND SOUL ARE NURTUREDAND CARED FOR.

EACH DAY I'VE SET A TASK FOR YOU TO BUILD YOURSELF-CARE ARSENAL.

I HOPE YOU ENJOY WORKING THROUGH THE TASKS ANDCREATING THE LIFE YOU DESERVE.

01 DEVELOP A SELF-CARE PLAN

Self-care is something that weeither feel guilty about or just don'tmake the time. Yet, how can weage well and be healthy and happywithout it? Developing a to schedule in timefor yourself and including some non-negotiables is a good way tostart. On Day 1 of your Self-Care journeywill you make the time to start aSelf-Care Plan? Not sure how? Read my How to create a self-care plan for life.

01 DEVELOP A SELF-CARE PLAN ODAY


https://www.sizzlingtowardssixty.com.au/how-to-create-a-self-care-plan-for-life/

02 UNPLUG FROM NOISE

Life is too noisy isn't it? We aresurrounded by sound andsometimes that can rob us of ourfeelings of peace and calm. Technology is useful but noise fromour phones, computers, television, other people can become too loudfor us to think clearly. Take time today to unplug fromnoise and sit quietly with yourthoughts.

02TASK FOR TODAY

SPEND 10 MINUTES IN SILENCELAY DOWN IN A QUIET PLACE, CLOSE

YOUR EYES & CLEAR YOUR MIND



03 EAT TO NOURISH YOUR BODY

Dining out, enjoying good food andgood company is one of life'spleasures. However, part of ageing well isensuring that our bodies receiveenough macro and micro nutrients tokeep it nourished and energised. Life is hectic even if we are retired andit is too easy to grab for a quickunhealthy snack or meal. Your body and mind neednourishment - like a care needs fuel. Meal planning is a good way to makesure you are making healthier foodoptions. Make one day a week to prepare aweekly menu, write a shopping listand maybe even prepare somehealthy snacks and meals for theweek.

03TASK FOR TODAY

PLAN YOUR MEALS AND SHOPPINGLIST FOR THE WEEK.



04 INCORPORATE GENTLEEXERCISE

We know we need to exerciseregularly which includes cardio andstrength workouts to keep healthy and active. But we don't necessarily have topush ourselves to the extremeevery day. We need to listen to ourbodies in order to age well. Incorporating some gentle exercise such as morning stretching, yoga and pilates will keepour bodies flexible and functionallyfit plus reduce stress and improveour mental well-being.

04 TASK FOR TODAYDO 10 MINUTES OF STRETCHING

WHEN YOU GET OUT OF BED



05 LET GO OF PERFECTIONIM

We are our harshest critics andsometimes put pressure onourselves to be constantly perfect. Accepting that we aren't perfect,knowing that if we give our bestthat is good enough takes such aload of our minds,. Stress andanxiety are reduced which enablesus be more accepting of ourselvesand others.

05TASK FOR TODAY

REFLECT ON WAYS YOU CANREMOVE THE SELF-IMPOSED

STRESS

AGEING WELL, LIVING WELL


06 REASSESS YOURPRIORITIES.

It is so easy to get caught up inlife that we forget what is really important to us. Taking time to reassess what ourpriorities are will ensure that wedoing the things we want in life. Knowing our priorities bringsgratitude for what is important tous and makes time to enjoy theriches in our life .

06 TASK FOR TODAYMAKE A LIST OF YOUR LIFE'S

PRIORITIESAGEING WELL, LIVING WELL


07 TAKE A DAILY MINDFULNESSWALK

Could you go for a walk alone,without technology and just enjoytime out in nature? Mindfulness walking helps us tofocus on our thoughts and also encourages us to appreciate oursurroundings and be in the moment. Include a regular 'MindfulnessWalk' in your Self-Care plan.

07 TASK FOR TODAYSCHEDULE A DAILY MINDFULNESS

WALK



08 PRACTICE DAILYMEDITATION OR PRAYER

Could you go for a walk alone,without technology and just enjoytime out in nature? Mindfulness walking helps us tofocus on our thoughts and also encourages us to appreciate oursurroundings and be in the moment. Include a regular 'MindfulnessWalk' in your Self-Care plan.

08 TASK FOR TODAYINCORPORATE 5 MINUTES OF DAILY

MEDITATION OR PRAYERAGEING WELL, LIVING WELL


09 SAY 'NO' WITHOUT GUILT

Saying 'No' is not easy and we allexperience guilt when we do. 'You can't pour from an empty cupand taking on more than you canhandle brings stress, anxiety andunhappiness. However taking charge of your lifeand being confident in accepting ordeclining invitations and requests is priceless. Live your life on your terms.s Walk'in your Self-Care plan.

09 TASK FOR TODAYSAY 'NO' TO ONE THING YOU AREDOING THAT BRINGS STRESS TO

YOUR LIFEAGEING WELL, LIVING WELL


10 ENJOY A QUIET CUP OFHERBAL TEA

The British have a tradition whenthings aren't going well to 'make a cup of tea'. Take time out of yourday today to just 'be' and enjoy a cup of herbal tea. Herbal tea can have healingpowers, reduces stress andanxiety. Make it a celebration by using yourgood china (that is in the cupboardand never used). Drink tea to take time in your day torelax, breathe and enjoy.

10 TASK FOR TODAYPURCHASE A SPECIAL TEA BLENDYOU ENJOY AND TREAT YOURSELF



11 GET LOST IN A BOOK!

One of my favourite self-care tipsis to take a few hours and lose myself in a book. This is when I truly relax. I laydown with a cuppa, step away frommy world for a while and becomeengrossed in the story andcharacters. Science has shown that reading has some amazing healthbenefits, including helping withdepression, cutting stress, andreducing the chances of developingAlzheimer's later in life. Create a cozy reading nook youcan escape to.

11 TASK FOR TODAYSELECT 5 BOOKS YOU WOULD LIKE

TO READ AND START ONE TODAY



12 MAKE A SELF-CAREPLAYLIST

Music can soothe the soul, it canbe uplifting and make you want to dance or it can be melancholy. Somany emotions can be affected by Music. Have you thought of making a Self-Care playlist? A self-careplaylist should include yourfavourites plus also soothing musicfto promote relaxation.

12 TASK FOR TODAYCREATE A SELF-CARE PLAYLIST



13 SAY 'GOODBYE' TONEGATIVE PEOPLE

Self-care is about taking care ofourselves and not just indulging in some pamper time. Self-care isalso about our mental well-being. We need to surround ourselveswith supportive and loving friendsand family and have the courageto say 'goodbye' to those who aren'tadding value to our lives. Negativity drags us down and whoneeds that?

13TASK FOR TODAY

REFLECT ON THE NEGATIVE PEOPLEIN YOUR LIFE - ARE THEY WORTH

KEEPING OR REMOVING?



14 IMMERSE YOURSELF INNATURE.

Taking time to sit or walk in thesunshine lifts our spirits as well as providing us with Vitamin D whichis essential for general health and strong bones. Immersing ourselves in naturegoing for bushwalks, gardening orjust sitting in a park or garden helpsus to relax, reduce stress & anxietyand improves our 'mindfulness'. Take time today to enjoy somesunshine and nature - but don'tforget the sunscreen!

14 TASK FOR TODAYSPEND TIME IN NATURE TODAY, BEMINDFUL OF YOUR SURROUNDINGS.



15 CREATE & ENFORCE YOURPERSONAL BOUNDARIES

Lack of healthy boundaries cannegatively affect all aspects of our lives. The consequences can be stress,financial burdens, wasted times and relationship issues. Creating personal boundaries setguidelines on how you want to betreated. They are a measure ofself-esteem. Creating boundaries show othersthat you value yourself and aren't prepared to be taken for granted. Remember the importance ofsaying 'No' - you have the power.

15 TASK FOR TODAYSTART CREATING YOUR PERSONAL

BOUNDARIES



16 DEFINE YOUR CORE VALES

Do you know what your core valuesare? Core values highlight what westand for and believe in. Thestandards by which we live our life. Take time to reflect on thesequestions and write down youranswers: What values are essential to yourlife? What values represent your primaryway of being? What values are essential tosupporting your inner self?.

16 TASK FOR TODAYLIST YOUR CORE VALUES AND

PLACE THEM WHERE YOU CAN SEETHEM



17 BUY THE SHOES! L IFE ISTOO SHORT.

An important part of self-care is todo things that bring us joy in life.Don't live with 'I wish I had donethat', 'I should have done that', because we can't go backand change things. What we can do is make every daycount and wring out every ounce ofjoy in each day. Life is too short so what is something you can do today to findjoy and happiness.

17 TASK FOR TODAYDO SOMETHING YOU HAVE ALWAYS

WANT TO DO - MAKE A PLAN!



18 BE PRESENT

Sometimes it feels that the conceptof Mindfulness has become justanother fad or buzz word. I find thata shame because Mindfulnessadds so much value to our well-being. Forget the hype and take some time each day to think and breathe Some people find journaling agood way to collect their thoughts,others just like to sit quietly and think. Mindfulness reduces stress, allowsus to stop and just be in the moment and can bring richness toour lives.

18 TASK FOR TODAYTAKE A FEW MOMENTS TODAY TOPRACTISE MINDFULNESS - BE IN

THE MOMENT.AGEING WELL, LIVING WELL


19 MAKE PEACE WITH YOURFLAWS

Earlier in the book at #5 the taskwas to let go of perfectionism. Following on from that is to makepeace with our flaws. Yes newsflash - we are humanand we aren't perfect! We all have shortcomings. Some flaws can be endearing butmost of the time they are not. Instead of putting the focus on thenegative or completely ignoring it,reflect on your shortcomings andaccept that they do exist.

You can change if you want to butfirst you have to make peace andfind acceptance. With self-acceptance comes self-confidence.

19TASK FOR TODAY

BE HONEST AND LIST YOUR FLAWS-WHAT ONES DO YOU WANT TO

CHANGE?AGEING WELL, LIVING WELL


20 HELP SOMEONE

Self-care is about putting the focus on ourselves but helping others can be a fulfilling experience. It takes the spotlight off our own problems and brings a sense of well-being that you have helpedsomeone. Self-care doesn't necessarily meandoing things just for ourselves itmeans showing kindness to othersand that is a beautiful feeling.

20 TASK FOR TODAYCONSIDER WHO MIGHT NEED YOUR

HELP?AGEING WELL, LIVING WELL


21 DIAL BACK YOUREXPECTATIONS OF OTHERS

in # 5 we looked at letting go ofperfectionism and accepting that at times our best is good enough. Likewise, other can disappoint andlett us down. But is that becausethe standards we place on ourselves and others doesn't allowroom for being human? Take the pressure off yourself andothers by dialing back yourexpectations and accepting that people will make mistakes..

21 TASK FOR TODAYCUT SOME SLACK TO FAMILY &

FRIENDSAGEING WELL, LIVING WELL


22 ASK A FRIEND FOR HELP

Life can be toughat times but youdon't have to go through it alone. Don't be afraid or ashamed to askfor help if you are struggling. Our mental health and well-beingis a huge part of self-care. Talk to a friend, talk to a counselloror seek professional help. Lifeline13 11 14.

22 TASK FOR TODAYREACH OUT IF YOU FEEL YOU NEED

HELP.AGEING WELL, LIVING WELL


23 USE TECHNOLOGY TO STAYCONNECTED

Zoom meetings FaceTimeFacebook MessengerSkypePhone chat

Technology can be an intrusion attimes however, there are timeswhen it can also be a positiveinfluence in our lives. Using technology is a great way tostay connected with others,especially during times isolation. There are many free Apps that canbe used to still be connected withfamily and friends. Some examplesare:

Connect with someone you lovetoday.

23 TASK FOR TODAYCONNECT WITH A LOVED ONE TODAY



24

We are all creative although sometimes we don't recognise ourcreative talent. Part of self-care is to explore and develop our talents and creativeside. Being creative uses our brain andhelps reduce anxiety and stress. How will you be creative today?

24 TASK FOR TODAYCONSIDER YOUR CREATIVE TALENT

AND USE IT FOR YOUR PLEASURE

DISCOVER YOUR CREATIVITY



25

Journaling is a way to express ourinner thoughts and feelings for our eyes only. It can be a way to recordsomething joyful or something you are grateful for. It can be a way to record what youare feeling unhappy about and mayhelp to solve problems. Do you keep a journal? If not, why not start one today?

25 TASK FOR TODAYCONSIDER STARTING A JOURNAL

TO RECORD YOUR THOUGHTS

JOURNAL YOUR THOUGHTS



26

setting your intention for the daywriting 3 things you are gratefulforstretchingenjoying a few moments ofsilence

How we start our day determineshow our day will progress andhelps us cope better with life'scurve balls. Make time each morning andcreate a daily ritual that includes:

What would you add to yourmorning ritual to set you up for apositive start?

26 TASK FOR TODAYCREATE YOUR DAILY MORNING

RITUAL

CREATE A MORNING RITUAL



27

what was good about your daywhat wasn't great things that are bothering you

meditate or praytake a relaxing bathlight some candlesbreathe

Just as a morning ritual can set youup for the day, creating a time eachevening to reflect on your day, winddown, clear your mind and relax willhelp to assist with sleeping. Take time to reflect on:

Take time to:

These are some suggestions for anevening ritual - what would you addor change?

27 TASK FOR TODAYCREATE YOUR DAILY REFLECTIVE

EVENING RITUAL

CREATE A REFLECTIVEEVENING RITUAL



28

We all have dreams but some dreams are never more than that. Self-care means making yourdreams happen. Making dreams a realitybrings fulfillment and joy. Do you have a dream or desire that youcan make a reality? Make ithappen!

28TASK FOR TODAY

CREATE A PLAN TO MAKE YOURDREAM A REALITY

MAKE YOUR DREAM AREALITY



29

Do you take time for a massage? A massage eases stress, gives youtime out from the world and justfeels good. Is it time for a massage? Make anappointment to treat your mind andyour body.

29 TASK FOR TODAYMAKE A STANDING APPOINTMENT

FOR A MONTHLY MASSAGE

SCHEDULE A MONTHLYMASSAGE



30

setting your intention for the daywriting 3 things you are gratefulforstretchingenjoying a few moments ofsilence

How we start our day determineshow our day will progress andhelps us cope better with life'scurve balls. Make time each morning andcreate a daily ritual that includes:

What would you add to yourmorning ritual to set you up for apositive start?

30 TASK FOR TODAYSCHEDULE AT LEAST 10 MINUTESOF RELAXATION INTO EVERY DAY

SCHEDULE ONE RELAXINGTHING TO DO EACH DAY



You have now learned 30 ways to bring self-care into your life. As I mentioned at the beginning ofthe book the aim is to help you make Self-Care a daily habit as part of a healthy ageing lifestyle. Did you find some new ideas to try? Did you take time to reflect and becomeintrospective with some of your traits andbehaviours? I do hope you have enjoyed 'Self-Care - 30 ways tomake Self-Care a daily habit'. If you would like to help developing your self-care plan or making changes for a healthylifestyle contact me and I would love to help. You might also like to check out my website forways to Age Well through Lifestyle, Wellness andHealthy Living. Contact: [email protected] Website: Sizzling Towards 60 & Beyond

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SELF-CARE A DAILY HABIT. 30 WAYS TO MAKE · 2020. 4. 6. · this book is about creating a daily habit to help you live your best life. ageing well includes ensuring our mind, body