Refresh, Replenish, Reinvigorate: Get back on track with Steph’s 24-hour self-care guide

Stuck in a rut? Steph’s 24-hour self-care guide will sort you out.

In a world drowning in lengthy to-do lists, hectic days, and demanding work, cultivating a self-care routine that sticks has never been more essential. Unfortunately, self-care has been shoved, kicking and screaming, to the bottom of the priority list for far too long. Well, I think so anyway.

Overwhelmed? Stressed? Burnt out? I get it: it’s hard to put yourself first. At the same time, prioritising your mind and body is key to navigating those tough times. The good news is it’s easy to harmonise self-care with your work life. That’s why I’ve rustled up a few simple steps to help you create an effective self-care plan to handle everything life throws your way.

Before I get stuck in, remember that self-care isn’t just about being selfish or pampering yourself with sweet treats. It’s the practice of making conscious choices to prioritise your health and preserve your well-being. By filling your cup, you can boost your self-esteem and enhance your physical and mental health, giving you the strength to face down anything that comes your way. An improved mood, better stress regulation, increased resilience to burnout, better relationships, and overall enhanced quality of life are other benefits among many. The benefits don’t stop with you, either — they also spread to those at work and home.

Today marks World Mental Health Day; a day that means a lot to us here at UnitedUs (we’re Brighton-based — what else would you expect?). To give you a helping hand, I’ve put together a quick 24-hour self-care routine that anyone can follow.

The mindful morning (6-9 am) 

Nobody likes the morning rush (if you do, I don’t believe you).

Wake up a little earlier and carve out some extra time for yourself. Try not to look at your phone first thing, especially if you have a lot going on (doomscrolling isn’t a great way to start the day). These early moments belong to you and you only. They’re the perfect time to do a 5-10 minute meditation. Maybe it could be guided with a meditation app, or you could concentrate on your breathing for 10 minutes (top tip: calming music in the background always helps me stay focused).

Boost your meditation with a few minutes of stretching, even better if you have time for an online yoga session. This should get your blood pumping, waking up those muscles that have been relaxed (hopefully) for 8 hours.

It may be a platitude, but it’s true: your first meal sets you up for the rest of your day. Say no to those Pret pastries: eat something nutritious, healthy, and energising. Why not treat yourself to a smoothie? You could also keep things simple with a few fruits or oats prepared the night before. Your body will thank you for it.

The mid-day moments (12-2 pm) 

During your most active part of the day, schedule some time to recharge your batteries. That might involve a short break from screens, simple mindfulness exercises, or staying hydrated with plenty of water — whatever suits you best.

We’ve all indulged in one too many meal deals. Making time the night before to pack a healthy and nutritious lunch will keep you feeling fresh for the rest of the day and save you a bit of cash along the way. Avoid eating lunch at your desk — we all need to step away from work now and again to keep those creative juices flowing.

The afternoon recharge (3-5 pm)

Feeling a little sleepy? After eating and working hard for hours, it’s no surprise. Sometimes, a quick tea break or a walk around the block for fresh air can help us recharge, reinvigorate, and regain our energy levels. Maybe you could even challenge yourself to a 10-minute run between tasks…

If it’s crunch time, I still suggest stepping away from your desk, especially if you feel your motivation slipping away. Grab a coffee with a colleague or take a quick walk around the block — you’ll feel miles better and enhance your performance.

The wind down (5-9 pm)

Work day completed, you probably feel exhausted and fancy crashing out on the sofa for the rest of the day. Do what you can to resist: this is the best opportunity to hang out with your loved ones or catch up on activities (even better if it’s an exercise-focused hobby).

If you’re creative, try to use some time to work on that project that’s been whirling around your mind for months. Computer, instrument, or paintbrush, dedicating some time to your creative pursuits can positively impact your well-being and even keep certain skills in check.

I’d also recommend using some of your downtime to prepare for the next day — even if it’s as simple as picking out what you’re wearing. Taking 10 minutes to do this can give you extra time in the morning to complete those meditations or catch up on some sleep.

The nighttime routine (9-11 pm)

You don’t need us to tell you that a good night’s sleep is key to maintaining sound health. Start by shutting off all screens at least an hour before bed (if not longer). Cultivate an atmosphere conducive to a good sleep — from mood lighting to relaxing, ambient music. Don’t watch TV too late or start any new creative projects and keep to a consistent bedtime throughout the week. Why not make your way through that ever-expanding reading list?

…and that’s the day done. Remember: self-care doesn’t end after day one. Once you get into the daily rhythm of prioritising your mindfulness, you’ll be surprised just how big an impact the most minor tasks can have on your mental health and day-to-day work life. Eat nourishing, wholesome food, complete those small tasks stuck on your to-dos, kickstart that creative project you’ve been gasping to jump into: whatever your priorities, stay focused on *you*.