How To Make a Self-Care Routine

In today’s fast-paced, high-stress world of constant connection, carving out time for self-care isn’t just a luxury—it’s essential. Self-care is more than bubble baths and face masks (though those can be lovely, too). It’s about tending to your mental health, physical health, and emotional well-being in a way that feels restorative and sustainable. 

There’s no perfect self-care routine; there’s only the one that works best for you. In this guide, we’ll walk you through how to create a personalized, daily self-care routine that feels realistic and nourishing to your mind and body rather than like another item on your to-do list.

Understanding the Importance of Self-Care

The first thing to know is that self-care isn’t selfish. It’s a foundational practice that helps you show up more fully in every area of your life, from work to relationships to your own personal growth. Research shows that when done with intentionality and consistency, proper self-care can:

• Lower stress levels and reduce anxiety
• Improve mood and emotional regulation
• Boost energy and focus
• Prevent burnout and chronic fatigue

Don’t fall prey to the idea that self-care is indulgent. Whether it’s a few mindful breaths between meetings or a leisurely stroll in the park, these self-care practices fuel resilience, productivity, and emotional balance. Think of them as tools to protect energy and prioritize your needs.

Steps To Create a Personalized Self-Care Routine

Curating a daily self-care routine starts with tuning into your own needs and building habits that genuinely support your well-being. This process is personal and, at times, experimental. Give yourself permission to take it one step at a time and make adjustments as you go. 

Assessing your current needs and challenges

Before you start building a self-care list, it helps to reflect on where you’re currently feeling stretched thin or burned out. You might start by asking yourself:

• Where am I feeling the most drained mentally, emotionally, physically, or socially?
• What areas of my life feel neglected or could use more support?
• What coping skills do I lean on when I’m stressed or overwhelmed?

These reflections can happen through journaling, quiet contemplation, or open conversations with someone you trust. Consider the following mental health journaling prompts to get started:

• “Lately, I’ve been feeling most stressed when…”
• “An area of my life I know needs more care is…”
• “When I imagine feeling balanced, it looks like…”

Identifying activities that nourish you

Once you have a clearer picture of what you need, brainstorm activities and practices that recharge you. These might include quick daily-care practices like listening to music you love, stepping outside for fresh air, or unwinding at the end of the day with a good book. 

Here are a few journaling prompts to help you brainstorm:

• “A time I felt deeply calm or joyful was when I…”
• “Three things that help me reset emotionally are…”
• “Small habits that give me energy include…”

You might also include weekly or monthly activities like going on a day trip, attending a creative workshop, or having an uninterrupted evening to yourself. Aim for a blend of short-term resets and long-term plans. 

Setting realistic and achievable goals

A common self-care trap is trying to overhaul everything at once. Start small by adding one or two habits, and give them time to stick before adding more. You might anchor a new habit to an existing routine, like doing a quick body scan after brushing your teeth, or setting a two-minute timer to try breathing exercises for anxiety before bed. Keep your goals short, simple, and flexible at first. Then, adjust as your needs evolve. 

Consider these journaling prompts to reflect and build your own routine:

• “One small self-care habit I can start this week is…”
• “Something that feels doable (not perfect) for me right now is…”

Building self-care into your daily schedule

Let’s be real — if it’s not on your calendar, it probably won’t happen. When you carve out dedicated time, a self-care routine becomes a natural part of your day rather than something you have to remember to squeeze in. 

If your schedule already feels overbooked, look for small windows of opportunity. Maybe it’s stretching while your coffee brews or turning your devices off for a brief digital detox before bed. These simple, easily repeatable actions can create a strong foundation for your self-care routine with no major life overhaul required. 

Balancing different types of self-care

To create a well-balanced self-care routine, aim for a mix of practices that nourish your emotional, physical, social, spiritual, and intellectual needs. Whether it’s calling a friend, moving your body, or discovering a new thought-provoking podcast, having variety can help you feel more grounded and resilient, even during life’s most demanding seasons.

Consider one of these prompts to get the ideas flowing:

• “I feel emotionally cared for when I…”
• “A physical habit that helps me feel strong, energized or rested is…”
• “I feel most spiritually connected when..”

“I recommend a self-care practice that involves connecting with nature, spending a few minutes outdoors each day, and, when possible, planning longer nature-related trips. A client told me she did not have access to nature. I told her to find a tree and take food, a blanket, and sit under it. The tree has a healing energy that helps us relax and tune into a caring, quiet energy, which is essential for self-care.”

– Talkspace therapist Dr. Karmen Smith LCSW DD

Self-Care Ideas to Include in Your Routine

Self-care isn’t a single activity — it’s a collection of practices designed to meet your needs in different ways. Here, we’ll provide a wide range of self-care routine ideas across different areas of wellness, so you can build a routine that reflects your unique values, needs, and preferences.

Emotional self-care

Emotional self-care includes anything that allows you to express your feelings in a healthy way, create space for your emotions, and stay connected to what matters most. Research shows that cultivating emotional resilience promotes well-being and productivity by shielding against daily stressors and promoting adaptability. This type of self-care often requires slowing down and offering yourself the same kindness you’d extend to a friend. 

An emotional self-care routine might include:

• Journaling about your day or emotions
• Talking to a therapist or joining a support group
• Practicing meditation or focused mindfulness techniques 
• Setting boundaries with friends and family by saying “no” to things that don’t serve you
• Taking a mental health day from school or work

Physical self-care

Physical self-care practices include the basics, like eating nourishing meals and getting enough sleep, but also the small habits that help you feel strong, energized, and rested. Movement doesn’t have to mean intense workouts; it could be stretching, jogging, or dancing in your living room. Listen to your body and give it what it needs, without judgment. 

For example:

• Prepare nutritious meals that fuel your body
• Prioritize good sleep hygiene
• Stay hydrated
• Attend a weekly workout class or join a nearby gym

Social self-care

Connection is a core tenet of well-being. Practicing good social self-care starts with building and nurturing relationships that uplift and support you. That might mean reaching out to a friend just because, or setting aside time each week to connect with people who make you feel heard and seen. Whether you’re an introvert or an extrovert — or a little bit of both — fostering meaningful connections can help you feel more grounded in your everyday life. 

Here are a few more social self-care routine ideas:

• Schedule a weekly coffee date or shared activity with a friend
• Join a social club or group that reflects your interests
• Practice open and honest communication

Spiritual or mindfulness self-care

Spiritual or mindfulness self-care helps you slow down, reconnect with yourself, and find a renewed sense of peace or purpose. Whether through prayer, meditation, time in nature, or creative expression, this type of self-care can be deeply personal. You don’t need to follow a specific tradition to feel spiritually grounded; it’s about whatever helps you feel centered and present in your life. 

Spiritual self-care might look like:

• A daily gratitude practice
• Walking in nature without your phone
• Prayer or meditation
• Creative outlets like painting, singing, or creative writing

“Incorporating different types of self-care practices strengthens emotional resilience and reduces the risk of burnout because it offers diversions from a singular focus on providing. When we are driven by family responsibilities or deadlines to provide for others or a job, the result can be self-depleting. Self-care practices fill the tank so that you can continue to give while also receiving. Burnout can be caused when givers don’t allow themselves to receive.”

– Talkspace therapist Dr. Karmen Smith LCSW DD

How To Stay Consistent With Your Self-Care Routine

Sticking to a self-care routine doesn’t mean doing the same thing every day without fail. It means committing to care for yourself in ways that adapt to your life. Some days will be easier than others, and that’s normal. With a little planning and flexibility, your self-care routine can evolve alongside you. 

Here are a few simple strategies to help you practice self-care consistently and make these techniques a natural part of your everyday life:

• Use habit trackers or apps to build momentum
• Set gentle reminders using calendar alerts or sticky notes
• Celebrate small wins to stay motivated
• Adjust your routine when needed

Remember, self-care should feel like support, not another source of stress. If something’s not working, change it.

“Self-compassion plays a key role in maintaining long-term self-care habits and preventing shame spirals when routines are disrupted. Self-compassion starts with your inner dialogue. Speak kind words to yourself, don’t shame or guilt yourself with your own thoughts. Instead, be your own cheerleader, advocate, and caregiver. These roles we may find easier to step into for others, but shifting the focus to you is self-care.”

– Talkspace therapist Dr. Karmen Smith LCSW DD

Moving Forward: Building a Routine That Grows With You

It might help to think of your self-care routine as a living thing; something that you can revisit and revise as your life circumstances change. There will be busy weeks, emotional dips, and unexpected challenges. The goal isn’t to be perfect but to keep showing up for yourself in the best way you can.

If you’re unsure of where to start or need help staying on track, Talkspace is here to help. Our licensed online therapists can help you create a personalized, sustainable self-care plan that fits your life and supports your mental health goals.

You don’t have to figure this out alone, and you don’t have to do it perfectly to start feeling better. You just have to start. Talkspace can offer support as you work to take care of yourself and improve your mental health and overall well-being.