You don’t need to take a vacation or wait for a special occasion to practice self-care. In fact, self-care should be something you practice daily. By taking care of yourself each day, you can improve your mental health, avoid burnout, and overall live a happier, healthier life. Making conscious, intentional choices throughout your week to put yourself first and prioritize your health can lead to positive long-term changes. Below is a list of 6 things you can do today to practice self-care.

Start a Gratitude Journal

Research shows that writing down things you are grateful for can improve mental health and well-being. Either in an actual journal, in your notes app, or in a Word document, start or end each day by listing 3 to 5 things you are grateful for. By writing down the good things from your day, you are reprogramming your brain to look for the blessings of each day over the negatives. Not only is it a great way to remind yourself of the small things that make each day great, but it’s also a really good way to look back at your weeks, months, and years on a positive note.

Treat Yourself with Kindness

Think of yourself as a friend. Would you be as critical of a friend as you are of yourself? If you wouldn’t judge a friend based on a small mistake, an imperfection, or a bad moment, try to treat yourself with the same level of grace. Negative self-talk and beliefs about ourselves can be incredibly damaging and can add up over time. As you go through each day, remind yourself to be self-compassionate.

Get Plenty of Sleep

Getting enough sleep is essential for the health of your brain and body. The CDC recommends adults aged 18-60 get 7 or more hours of sleep each night. Exercise, meditation, and limited screen time can all aid in getting a better night’s rest. If you are a coffee drinker, you may also want to limit consumption by the afternoon to ensure all caffeine is out of your system by bedtime.

Eat Healthy Foods

The foods you eat can impact your mental and physical health. Thinking of food as fuel can help change the way you view what you eat. That is not to say that you have to cut out the foods you enjoy - that in and of itself is self-care - but being mindful of what fuels your body every day is essential to a healthy lifestyle. Take notice of your diet and what foods make you feel sluggish, and what makes you feel energized. Test out new recipes and keep healthy snacks handy around your house.

Get Outside

A brief walk outside can do wonders for your mental and physical health. Enjoying the sunshine, fresh air, and the sounds of nature is a great way to refresh and recharge. If you are feeling stressed or overwhelmed. Take 15-30 minutes and remove yourself from your environment. Go for a walk or sit outside and allow yourself to breathe. Try to avoid being on your phone during this time and just be in the moment with your surroundings.

Set Healthy Boundaries

If you consider yourself a people-pleaser, you understand how hard it is to say “no.” The best way you can care for yourself is to learn how to set and honor your boundaries with those around you. This can apply to work, friendships, relationships, and family. By not setting boundaries, you open yourself up to burnout and resentment. You may feel like you are being taken advantage of, but if you do not advocate for yourself, those asking too much of you may not know that you feel this way. Even though it may be hard at first to speak up for yourself, the more you do it, the more confident you will get and the better you will feel.

Which items off of this list will you commit to doing for yourself? Practicing self-care regularly can improve your mental and physical health and may lead to an overall better quality of life. Taking the time to prioritize yourself and your needs is crucial, especially in our fast-paced world.