There are moments when your mind just feels fried — like you’ve been running on empty for way too long. If you’re feeling that way, you’re not alone. I’ve lived through it too.
Life gets busy fast. Between work, family, trying to stay healthy, and just keeping up with everything, it’s easy to forget to take care of your mind. But if there’s one thing I’ve learned through my own journey, it’s that self-care isn’t selfish. It’s survival.
When I was stuck in cycles of overeating, gaming, drinking, and laziness, I thought self-care just meant bubble baths and expensive spa days. It took hitting rock bottom — losing touch with my health, my purpose, and even my faith — to realize real self-care is so much deeper. It’s building habits that keep you strong even when life feels overwhelming.
Here’s a list of 30 self-care ideas that have truly helped refresh my mind. You can try one, a few, or all depending on what you need today. The important thing is to start.
1. Set a 5-Minute Timer for Deep Breathing
Seriously. Just close your eyes, breathe in slowly through your nose, and out through your mouth. Focus on nothing else. It resets your brain better than you think.
2. Go for a Walk Without Your Phone
No podcasts, no emails, no music. Just you, your feet, and the world around you.
3. Write Down Three Things You’re Grateful For
I do this almost every day. Gratitude helped pull me out of dark places more times than I can count.
4. Call a Friend You Haven’t Talked to in a While
Catch up honestly. No texting allowed.
5. Drink a Glass of Water
Sounds basic, but hydration matters more than you think for mental clarity.
6. Pray or Meditate
Strengthening my relationship with God helped center my whole life. Even just two minutes of prayer reminds me I’m not alone.
7. Journal Whatever’s on Your Mind
No filter needed. Let it all out.
8. Stretch for Five Minutes
Feel the tension leave your body. Your mind will follow.
9. Read One Chapter of an Uplifting Book
Not the news. Something positive. Something that lifts you up.
10. Make Your Bed
This small win first thing in the morning sets the tone for the whole day.
11. Clean One Small Area
When I first started rebuilding my routines, I focused on cleaning just my desk or one drawer. It felt manageable — and it gave me momentum.
12. Listen to Your Favorite Song
Blast it guilt-free. Sing along if you want.
13. Say No to Something You Don’t Feel Like Doing
Protect your peace. It’s okay to decline politely.
14. Try a 2-Hour Deep Work Sprint
This changed my productivity completely. I stopped trying to grind all day and focused on short, intentional bursts instead.
15. Plan One Fun Thing for the Weekend
It gives you something good to look forward to.
16. Eat a Healthy Meal You Actually Enjoy
Healthy doesn’t have to mean boring. Find meals that make you feel good, not punished.
17. Watch the Sunset or Sunrise
There’s something about it that reminds you life is beautiful, even when it’s hard.
18. Doodle or Sketch for Fun
You don’t have to be good at it. Just create.
19. Take a Break From Social Media
Even a few hours away can calm your mind so much.
20. Light a Candle
It’s a small but powerful way to make your space feel peaceful.
21. Focus on One Thing at a Time
Multi-tasking scatters your brain. Single-tasking refreshes it.
22. Set a Simple Goal for Today
Like "drink an extra glass of water" or "go to bed before 11 PM." Celebrate when you hit it.
23. Repeat a Positive Affirmation
“I am strong.” “I am loved.” “I am making progress.” These words matter.
24. Visualize Your Dream Life for Five Minutes
Picture it. Feel it. Then open your eyes and take one tiny step toward it.
25. Listen to a Sermon or Uplifting Talk
I often pull up a sermon when I need deeper encouragement. It speaks to the soul.
26. Practice Forgiving Yourself
You’re human. You’re not perfect. And that’s okay.
27. Declutter Your Mind by Writing a To-Do List
Get it all out of your head and onto paper where you can see it.
28. Smile at Yourself in the Mirror
Sounds silly? Maybe. But it actually boosts your mood.
29. Unplug for Bedtime
No screens an hour before bed. If you’re like me, you’ll sleep way better.
30. Remember You’re a Work in Progress
Self-care isn’t about fixing yourself overnight. It’s about loving yourself through the process.
Self-care is not one big thing. It’s a lifetime of tiny, powerful choices. When I first started turning my life around — losing over 110 pounds, quitting gaming, drinking less, and finding real purpose through faith — it wasn’t about making huge, impossible changes overnight. It was about picking one small thing to do today that my future self would be proud of.
So, here’s my question for you:
Which one thing from this list can you do today to refresh your mind?
Pick one. Take that step. Your future self is cheering you on. And so am I.
