How To Master Your Self-Care And Wellness Actions

In the midst of the everyday grind, taking the same amount of time to prioritise your self-care and wellness actions is just as important as expediting your productivity levels. Despite the old-wives tale that self-care is selfish, it is a pivotal part of your personal development journey and your personal growth. You cannot show up for others if you don’t take the time to show up for yourself... Practicing self-care and wellness actions ensures you show up for yourself every single day by making intentional choices that will improve your overall wellbeing. We all know the saying ‘filling your cup’... but do you know how to do this? 

Self-care and wellness actions are a pivotal part of our daily rituals in The Head Plan as we align our actions... so much so that we have included a designated space for you in The Head Plan Journal  to write your self-care and wellness action in your daily goals page, ensuring you prioritise this just as much as your other important tasks that day. 

One of the most common questions we get asked is for suggestions for your self-care and wellness actions, so we decided to write this #WellnessWednesday blog post so you can get all the inspo to prioritise your well-being everyday and ensure you fulfil all of your needs.  

 

Understanding Self-Care 

Self-care is the process of establishing holistic behaviours which improve your overall well-being. It involves making a conscious action to engage in activities that leave you feeling fulfilled, promote your overall wellbeing and prevent burnout. Self-care and wellness are not a one-size fits all approach... it is an extremely personal and individual act, so it’s important to ensure you are not copying other people's rituals, and simply taking inspiration and finding out what works for you. There are a multitude of ways that you can practice self-care; while ensuring you create a much-needed balance in your life. Self-care is more than just pampering yourself and putting on a facemask while you do laundry and continue your tasks, it is more than a bubble bath in the evening or going for a facial. Although these are all very poignant elements of selfcare, and rituals that I engage with regularly as my self-care action, you must ensure you include a variety of rituals in your weekly routines so that you can show up as the best version of yourself, both for you and for others.

 

The Seven Pillars of Self-Care 

Self-care can be broken down into 7 pillars, ensuring you fulfil all your personal needs and desires. A well-balanced self-care routine involves incorporating aspects of each of these pillars into your routine.  

1. Mental

This focuses on activities that stimulate and challenge your mind as you create a healthy mindset through practicing mindfulness and a myriad of holistic activities. You can practice strengthening your mental well-being by continuously learning and engaging in activities that challenge your mind.  

Aids: Mental clarity, reduces stress and improves cognitive function.  

Self-Care and Wellness Actions: journaling, affirmations, meditation, taking an intentional digital detox or learning a new skill.  

Practical Tips:  

• Dedicate 15 minutes every morning or evening to meditating 

• Listen to an educational podcast on your morning commute 

• Dedicate time to upskill or learn a new fact about a topic you are interested in. At The Head Plan, we recommend Masterclass for learning a new skill or expanding your knowledge. 
  
  

2. Emotional  

Emotional well-being involves recognising, understanding and managing your emotions. This is often the pillar that people forget to nurture... and is so important for creating healthy coping mechanisms for stress. This includes acknowledging your triggers and discovering ways in which you can manage them effectively.  

Aids: Emotional regulation, increases resilience, self-awareness 

Self-Care and Wellness Actions: reflective journaling in The Head Plan Blank Journal, participating in therapy and having deep conversations with your friends, watching your favourite movie or listening to your favourite music. 

Practical Tips:  

• Use The Head Plan Prompt Set to incorporate prompts for self-discovery into your journaling.  

• Prioritise being present with your loved ones and engaging in regular chats  

 

3. Physical   

Physical activity is crucial for maintaining overall health. There is a myriad of ways you can incorporate movement into your daily routine, both high and low intensity. Physical self-care involves nurturing your body through nutritious food, rest, suitable movement and adequate sleep.  

Aids: Energy levels, illness and disease prevention, physical fitness.  

Self-Care and Wellness Actions: Incorporate 30 minutes of exercise into your daily ritual (some examples include: a brisk walk, yoga, a jog or playing tennis), incorporate a variety of fruit and veg into your daily meals  

Practical Tips:  

• Plan your meals for the week using The Head Plan Nourish to ensure you are incorporating all the nutrients needed into your daily intake.  

• Establish an evening ritual and develop a bedtime routine to keep a consistent sleep schedule.  

• Schedule routine physical check-ups and keep up to date with all necessary appointments!  

 

4. Environmental
Taking care of the places around you and the places you love can help increase productivity and reduce stress. Spending time in nature and expanding your horizons will take you to places you have never experienced before.  

Aids: Productivity, stress reduction.  

Self-Care and Wellness Actions: Clean your space and declutter those presses! Add indoor plants to your spaces, explore new places and go on adventures, go for a walk in the fresh air.  

Practical Tips:  

• Set a 20-minute timer every evening and tidy your space.  

• Use organisational tools to keep things in order.  

• Go for a walk in the fresh air on your lunch break. 

 

5. Spiritual

Spiritual activities give us a sense of meaning and internal fulfilment. Practices such as reflection and meditation can provide a sense of peace, purpose and enhance our connectedness. As we engage with activities that align with our core values, we choose to intentionally make choices that align with our future goals.  

Aids: Inner peace, purpose and meaning, connection 

Self-Care and Wellness Actions: Reflecting every week in The Head Plan Journal, connecting to nature, participate in community events, practicing gratitude in The Head Plan Gratitude Journal.  

Practical Tips:  

• Develop a routine every week where you sit down and reflect on the week. We recommend a Sunday evening when you go to set your goals for the week ahead.  

• Dedicate 5 minutes every morning and evening to practicing gratitude. 

• Reflect on your core values and set your goals in alignment with these values.

 

6. Recreational

Taking time for hobbies and things that interest you will help strengthen your work-life balance, by ensuring you incorporate the activities that take your mind off everything into your daily routine. Making time for fun and relaxation is the epitome of self-care and wellness, ensure you prevent burnout and maintain overall happiness.  

Aids: Stress relief, increases creativity and innovation, work-life balance 

Self-Care and Wellness Actions: Cook your favourite meal, book a class for a hobby you enjoy or want to learn, relax and rest, go on an adventure or play a board game.  

Practical Tips:  

• Schedule time into your Head Plan Journal for hobbies and classes.  

• Plan activities purely for enjoyment such as going to the cinema, exploring a new hike or going to a concert.  

• Allow yourself to relax and unwind by deep breathing, guided visualisation exercises and switching off from social media.
  
  

7. Social

Building connections and nurturing your relationships contributes to your overall well-being and happiness, providing a deeper sense of belonging and fulfilment.  

Aids: Emotional support, sense of belonging, increases happiness 

Self-Care and Wellness Actions:  Engage in a community event, organise a coffee and a walk with a friend, leave the phone at home and visit family.

Practical Tips:  

• Prioritise meeting your family or friends for a regular catch-up.  

• Join clubs or groups with people that have similar interests as you to deepen your sense of community  

• Be fully present and engaged in the conversation when you are conversing with your loved ones. 
  
  

How to overcome common challenges 

Time Management  

Finding time to prioritse self-care and wellness actions amongst the busy-ness of everyday life can often be a challenge. Whether you are a busy mum, juggling a busy career or simply feel too tired after your day to pour back into your cup, ensuring you schedule dedicated time to fulfil one of your self-care needs will lead to an overall happier and more productive life. The Head Plan Journal has a designated space for you to write your self-care and wellness action for that day in your daily goals page, ensuring you prioritise this just as much as your other important tasks that day. Start small! You don’t need to spend 30 minutes practicing meditation on your first day, start with prioritising your self-care and wellness action for just 5 minutes.  

 

Guilt 

Often people feel guilty for taking some much needed time to themself to relax and rejuvenate. Remind yourself that you cannot pour from an empty tank, and you will never be able to put your best step forward in your other commitments if you are not taking care of yourself so you can be the best version of yourself.  

1. Shift your perspective! Understand that self-care and wellness is not a want, it is a need.  
   
2. Set clear boundaries. Communicate your needs to those around you and do not let anyone else come in on this time... be strict with this!  
   
3. Practice self-compassion. Be kind to yourself and remember, practicing self-care is not selfish. 

 

Motivation 

Maintaining the motivation to stick to your daily self-care and wellness action can be a struggle if it is not truly something that you will either enjoy or will benefit you. It can be so easy to let these actions slip, especially when life gets busier or there are other things you feel you may need to prioritise. Create a routine where you practice these actions on a regular basis, so they become ingrained in your morning and evening rituals. Accountability always helps too! Schedule a workout class with a friend or cook a meal with a family member. 

Mastering your self-care and wellness actions is an ongoing process and a crucial part of your personal development journey that requires commitment, self-awareness and determination . By truly understanding and nurturing the seven pillars, you will experience a greater quality of life and enhanced fulfilment, balance and overall enjoyment. Implementing practical tips and schedule self-care and wellness actions in The Head Plan Journal can help easily integrate the tools into your daily schedule, even amidst the busier periods!  

As you embark on your journey, be patient with yourself and celebrate your progress. YOU have the power to reach your full potential and achieve everything you have ever wanted... but remember, you can’t sprint the whole way. Create balance everyday and watch as the magic unfolds... Start today, and take the first steps towards becoming the best version of yourself.