Self-care is something I strive to incorporate into my daily life, but it hasn’t always been a smooth journey. For me, it’s a balance of practical habits that support my physical health, mindfulness practices that help keep me grounded, and some more advanced techniques that have profoundly impacted my overall well-being. Everyone’s needs and routines are different, but here’s how I’ve structured my own self-care pyramid, starting from the foundational habits that keep me going.
The Base: Foundational Health Habits
For me, the foundation of self-care is made up of simple but essential habits that support my physical health. Without these, it’s hard for me to focus on anything else.
Sleep: I aim for around 7.5 hours of sleep per night, which tends to be the sweet spot for me. However, I know everyone’s needs vary—some people function well on less, while others need more to feel fully rested. I’ve found that consistent sleep helps me feel more focused and emotionally balanced throughout the day.
Nutrition: I try to eat regular meals that are balanced with enough protein, healthy fats, and carbohydrates to keep my energy steady. On days when life gets hectic, I make sure to have snacks and protein shakes to keep myself nourished. While I don’t follow any rigid dietary plan, maintaining a good mix of foods has been key for my mental and physical energy levels.
Hydration: Staying hydrated is another non-negotiable for me. I carry a reusable water bottle with me most of the time and try to drink water throughout the day. It’s not something I track obsessively, but I’ve noticed that keeping my hydration up makes a big difference in how I feel, especially when I’m exercising or spending long hours in meetings.
Exercise: For years, I was a runner and loved the feeling of hitting the pavement or trails. Lately, though, I’ve had to take a break due to a nagging plantar issue. Instead, I’ve shifted my focus to lower-impact activities like cycling, which I’ve come to really enjoy. I still try to get some form of exercise 3-4 times a week, whether that’s biking, yoga, or light strength training. Moving regularly is important not just for my physical health but for my mental clarity and mood.
These foundational habits are what keep me feeling balanced on a day-to-day basis. Without them, I know I’d struggle to keep up with the more advanced self-care practices.
The Middle Tier: Mindful Practices
Even though I’ve built a solid foundation with physical self-care, I often find myself challenged when it comes to consistency with mindfulness. These practices are important for emotional and mental resilience, but I’m still finding the rhythm that works best for me.
Meditation: While I’ve always been drawn to the idea of a daily meditation practice, I’ve struggled to stay consistent. I would love to sit down for a formal session each day, but in reality, I often incorporate it into my yoga practice instead. Meditation is something I’m still working on, and I try not to be too hard on myself when I miss a day.
Yoga: Yoga has become a core part of my self-care, and I practice it several days a week. It’s not just about the physical flexibility—yoga gives me a way to slow down, tune into my body, and find a bit of calm in the middle of a busy week. It’s also where I practice mindfulness, and I’ve found that the combination of movement and breath helps me stay grounded.
Journaling: Like meditation, journaling is another practice that I’ve struggled to maintain consistently. When I do journal, I find it incredibly helpful for processing thoughts and emotions. But I’m learning to accept that journaling isn’t something I need to do every day—it’s more of a tool I turn to when I feel like I need extra clarity.
These practices have been beneficial when I’m able to fit them in, but I also recognize that self-care is about flexibility. On some days, these mindful practices happen, and on others, they don’t—and that’s okay.
The Peak: Advanced Recovery Techniques
Now, for the more advanced practices. Over the past couple of years, I’ve experimented with techniques that go beyond the basics, and I’ve been surprised by how much of an impact they’ve had on my energy, focus, and mood.
Ice Baths: Ice baths (or cold showers during the winter) have been a daily part of my routine for the last 18 months, and they’ve become something I look forward to. I have a portable ice bath set up in my guest shower, and I make sure to keep it cold by buying ice once a week and using frozen water bottles to keep it topped off. While the initial shock of cold never gets easier, the benefits are undeniable—it’s boosted my energy levels, improved my mood, and helps me stay focused throughout the day.
Intensive Breathwork: I recently attended a Wim Hof workshop and began experimenting with his style of breathwork. Intensive breathwork sessions have been a game-changer in how I manage stress and tap into a deeper sense of calm. While it’s still a new practice for me, I’m excited to see where it goes as I build more consistency.
Sauna: I’ve also been incorporating sauna sessions into my routine, though not as regularly as I’d like. When I can, I use the sauna at my gym. I find it deeply relaxing, and it pairs well with cold therapy. It’s a great way to unwind after a workout or an ice bath, and it’s something I’d like to make a more consistent part of my self-care routine.
Creating a Sustainable Self-Care Routine
My self-care routine is always evolving, and I’m constantly learning what works best for me. While I’ve built a solid foundation with sleep, nutrition, hydration, and exercise, I know that staying flexible with mindfulness and advanced recovery techniques is key. Self-care isn’t about perfection—it’s about finding balance and tuning into what your body and mind need each day.
For anyone looking to build their own pyramid of self-care, I encourage you to start with the basics and gradually incorporate more advanced practices as they feel right for you. Ultimately, self-care is personal, and what works for one person may look completely different for another.
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