7 little ways to practise self-care every day

By Raj Barker |

I Quit Sugar - 7 little ways to practise self-care every day

Self-care rituals don’t need to be a once-in-a-blue-moon treat.

With the right amount of discipline and a will for good health, you can practise self-care rituals on a daily basis, instead of reaching for them when you’re already at your wit’s end.

It’s a small, daily commitment that can have a lasting impact on your mind, body and that sweet little soul of yours.

1. Wake up 15 mins earlier.

We all know how it feels to be rushed in the morning. But the alarm-shower-shove-food-in-face-large-coffee-fly approach is an unsettling and a frazzled way to start the day.

By waking up just 15mins earlier, you create space – to move with ease, to ponder, to slowly introduce your body to a new day.

2. Breathe.

It sounds so simple and so boring, but the breath can help you stay grounded, stay in your heart and stay present.

By committing to five deep breaths five times a day, you’re constantly activating your parasympathetic nervous system, signalling to your body that you’re safe.

For an extra calming experience, rub in a few drops of an essential oil such as cardamom, rose or lavender into your palms then cup your face with your hands while you breathe.

3. Move.

What I really mean here is to spend a portion of every day moving with intention. If you call it exercise it can imply intensity, which is not necessarily what I mean.

Moving with intention requires a level of focus that enables you to switch off the monkey mind and drop deep into the body, allowing you to reconnect with yourself. Try yoga, walking, swimming or dancing.

4. Feed yourself the best foods.

Make conscious choices when it comes to fueling yourself. Take note of your intake of coffee, your intake of sugar (hello!), your intake of fresh, whole foods and notice how they each make you feel.

5. Slack off the sugar.

Reducing your sugar intake is the best act of self-care you can do for your insides. You take the strain off your liver to metabolise all that excess fructose, let your hormones get back to factory settings and recalibrate your appetite.

It can be a tough slog at first, but trust me, it will so be worth it in the end (and we’re here to help you every step of the way!)

6. Meditate.

Meditation can be anything from sitting quietly and focusing on breath for a few minutes, to drawing exercises, to 3-hour mindfulness sessions.

Traditional breathing meditation helps the body return to homoeostasis, soothes inflammation and again gets you tapped into your parasympathetic nervous system.

7. Sleep tight.

Sleep is arguably THE most important baseline for good health. Give yourself the right sleeping conditions with a nightly routine.

Shut off screens 2–3 hours before bed to support your body’s transition from day to night. Sip on a calming herbal tea before hitting the day (look for passionflower, valerian, skullcap or camomile). Rub lavender oil on pulse points to signal to the body that you are winding down. And prioritise those precious Zzzs!

Raj Barker
Nutritionist + Yoga Teacher
Raj Barker is a nutritionist and yoga teacher doing her best to unravel the meaning of life through her passionate belief that "food is medicine" and yoga heals. Originally from Sydney, Raj is now based in NYC, offering consultation online all over the world.

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