Recently, the term Self Care Sunday has appeared online, encouraging people to take one day per week to really pamper themselves. Many of you have heard of the term “self care” to describe the act of taking time out of your day to do something just for you. But for those of us who work full time, raise kids, and run a household, it can sometimes feel impossible to actually do self care every single day. Here are some ideas on how you can make the end of your weekend all about Self Care Sunday.
30. Spend Some Time Alone
Throughout the week, we are constantly surrounded by people. You need to interact with people during your commute, at work, and when you come home at the end of the day. Many of you who live with partners and children don’t even get to sleep alone at night. But sometimes, all you need is to take a deep breath and just spend a few minutes to an hour completely alone.
According to Very Well Mind, there are some warning signs to look out for that signify you need some alone time. You could feel irritable, overwhelmed, overstimulated, or begin to feel social anxiety. When this happens, it’s more than okay to just spend your Self Care Sunday alone if that’s all you can handle. If you have kids, ask your partner to take care of them while you get some of your alone time. This might be a good time for you to take a bath or do any one of the activities that we mention on this list.
If you enjoy reading, take some time to sit down with a good book or magazine. Reading can help take your mind off of your problems. Fictional stories can take you away to another world, and this can be a small escape from your everyday life. According to Heathline, reading positively affects both your mental and physical health. It has also been proven to strengthen your cognitive function. The more you read, the more mentally strong you become.
Just be sure to read something that will take away from your stress, rather than contribute to it. For example, reading the news on your phone or buying the newspaper might be upsetting. The world can be a cruel place, so reminding yourself of global issues isn’t going to help you relax. We recommend finding something light, like romance or comedy. Check out your local library for new releases, and find something that suits your needs. If you’re an avid reader, you could even join a book club!
Yes, the classic bubble bath. Pick some of your favorite soap in the cabinet, or treat yourself to a new scent from somewhere like Bath and Body Works. Believe it or not, taking a bath at night actually has proven health benefits. It benefits your muscles and joints when you move and stretch in the water. Your brain and nervous system is improved, you can breathe easier, and the hot water helps to kill bacteria.
If you use epsom salts in your bath, this can help to detox the body. Epsom salt is made of both magnesium and sulfate, which is different from your standard table salt. By pouring this into your bath water, the epsom salt can draw out the toxins from your body. Studies have shown that this can reduce inflammation, and even help with drug and alcohol detoxing.
Some of you out there might raise an eyebrow at this one. Coloring is for kids, right? Adult coloring books have become increasingly popular over the past few years, because they are great for reducing stress and anxiety. It can also help improve motor skills and vision. Coloring helps you focus on a task at hand, and it helps to open up your frontal lobe. This is the area of your brain where you can focus on organization and problem solving. Lastly, it has been proven to help improve your overall quality of sleep.
The great thing about adult coloring books is that they come in a huge variety of subjects. You can find a coloring book for almost any popular movie or TV franchise out there, and color images of your favorite characters. Or, you can choose a subject like gardening, architecture, animals, fantasy, or mandalas.
For those of you who have heard of Marie Kondo, you may already be familiar with the term “Sparking Joy”. This is when you have something in your life that really makes you happy. It could be an object, activity, or sentimental momento that makes you feel warm and fuzzy inside. Sometimes you won’t find the things that truly spark joy in your life until you begin cleaning your house. We know that cleaning doesn’t sound like self care. It sounds like work! But once you go through the process, you just might feel differently in the end.
If you’re interested to know more, I recommend watching Tidying Up With Marie Kondo, or her new series called Sparking Joy on Netflix. After watching a few episodes of these shows, you may feel inspired to get up off the couch and begin organizing your home. Sometimes, being productive can be one of the best ways to spend Self Care Sunday.
When you’re treating yourself to Self Care Sunday, consider taking a break from social media, and stop looking at your phone. Constantly looking at other people on social media can be toxic for your mental health, because it forces you to constantly compare yourself to others. Studies have shown that people spend more time in front of a screen than they do sleeping. Technology is necessary for many things in modern-day life, but relying too much on it can have a huge negative impact on our lives.
Obviously, if you have plans with friends or need to respond to an important phone call, it can be difficult to completely unplug. But it may still be a good idea to make an effort to spend less time on your phone and focus more on yourself, as well as the people around you. According to UW Health, taking a break from technology can give you closer relationships, improve productivity and focus, and increase your self worth. You will become more mindful, reduce stress, and increase your physical health.
If you’re feeling down, a good habit to improve your mental health is to start by writing gratitude lists. Just like the name suggests, this is the practice of writing down things that you’re grateful for. Self Care Sunday is supposed to help you feel better. But if you’re depressed or in a dark place, it can be difficult to find reasons to feel happiness and gratitude. Writing your list could be as simple as “I feel grateful to have a roof over my head” or “I feel grateful to have a job.” Start with the small things, and work your way up.
There was a study done at Berkeley University to see if gratitude made a difference in someone’s mental health. They took 300 people who were seeking counseling for anxiety and depression, and split them into three groups. One hundred of them were asked to write gratitude letters to people they know for three weeks. The other two groups were asked to either journal about their negative thoughts, or not write at all. In the end, the results were obvious. The group that focused on gratitude had a significant improvement in their mental health up to 12 weeks after the study had ended.
If you’re taking time off during Self Care Sunday, it might be a good idea to write in your journal. This can help you relieve any stressful thoughts that may be weighing on your mind. Journaling can be like a form of therapy. If you don’t currently have a therapist, there might be a lot that you wish you could talk about with someone, but you just don’t have anyone you could trust. So by writing in a journal, you can let everything out without fear of judgement from others.
According to Rochester University, writing in a journal can help manage anxiety, stress, and depression. It can also help you to prioritize your problems and come up with a plan of action on what to do next. If you’re experiencing something like anxiety or depression, you can also keep track of your triggers. Even though this list is designed to give you ideas of what to do on a Sunday, you might want to consider journaling every day before you go to bed.
While meditation is the most beneficial if you do it every single day, trying it out on Self Care Sunday is a good start. Meditation is the practice of taking just 10 to 15 minutes to quiet your mind and relax. It has been proven to decrease stress, anxiety, and help with a number of mental health issues.
According to research from Yale University, meditation decreases mind wandering and self-referential thoughts coming from the activity in your default mode network. And a study at Harvard revealed that meditation actually changes your brain structure to help improve concentration and reduce negative feelings of anxiety and depression. Not sure where to start? You can simply search for meditations on YouTube, or watch Headspace Guide to Meditation on Netflix.
Pampering yourself can be good sometimes. Taking care of your nails is a good sign of grooming. Sure, you could always do your nails at home and save some money. But there is nothing quite like having freshly painted nails done by a professional. That’s why you should consider getting your nails done during your next Self Care Sunday session. Manicures and Pedicures cost anywhere from $10 to $30 plus tip, depending on what type of nails you get done, your location. You can go get your nails done on your own, or invite a close friend to go with you. It can even be a good family bonding experience to go with your mom, sister, or aunt.
Ann Friedman wrote an article called “What Getting Your Nails Done Really Means” all about the many social and political aspects of getting a manicure. While she would never go get a manicure on her own, she can appreciate the fact that it’s a female-dominated business that you’re supporting. And the better your nails look, the more successful people perceive you to be.
Most people in the world need to wake up anywhere from 5:30 to 7:00 AM in order to get to work on time. Depending on when you go to sleep, you might actually be chronically sleep deprived. Most adults need at least 7 to 9 hours of sleep per night in order to be fully healthy and alert. If you don’t need to work on the weekend, Sunday could be your time to catch up on sleep.
According to the Journal of Sleep Research, sleeping in on the weekend is healthy for you. There was a long term study conducted in Sweden over the course of 13 years with more than 38,000 people, and it looked at their weekend sleeping habits. It turns out that people who slept only 5 hour or less per night didn’t live as long. But the people who took the time to sleep in on the weekend and catch up on sleep lived just as long as the people who achieved the ideal 7 to 9 hours of sleep per night.
Sunday is the last day of the weekend, which is your last day to get prepared for a busy week. So it makes sense that you can use your Self Care Sunday to plan out what you’re going to do for the upcoming week. If you don’t already have one, consider buying a planner. These can be as simple as a notebook, or be fancy and elaborate like the Erin Condrin Planners. Craft stores also carry a huge variety of planners to choose from.
Some people like to put stickers in their planners as a way to decorate and make the pages more cheerful. You can also use stickers in each individual date or block on the planner, which helps to divide up your time into individual tasks. Most planners come with a few free sample stickers, but you can find entire sets of planner sticker sheets on Etsy.
Eating healthy is one of the best ways to take care of your body. But it’s hard to do that when you’re busy working all week. Just like writing in your planner, Self Care Sunday can also be used for meal prepping. Take the time to cook multiple nutritious meals all at once. Then divide up the portions into meal prep containers.
Once you have all of your containers ready, it becomes much easier to eat a healthy lunch or dinner. This can help you avoid going out to eat somewhere like McDonald’s on your lunch break just because it’s cheap and convenient. According to Harvard, meal prepping helps with weight control, and it can also help save money and time. Some studies have suggested that if you meal prep to maintain a healthier lifestyle, you may even live longer.
As the saying goes, laughter is the best medicine. And watching a romantic movie can make your heart full of joy and hope. So it would make so much sense to watch a romantic comedy movie in honor of Self Care Sunday. It doesn’t matter if you have someone to watch it with in the movie theater, or if you’re spending some time alone with microwave popcorn.
Some of the best new romantic comedy movies out there are Crazy Rich Asians, Palm Springs, and Legally Blonde. Netflix has an entire section of their app dedicated to the genre, so it should be easy for you to find something that suits your taste. Or, you can watch The Hallmark Channel. Don’t be afraid to re-watch an old favorite, either. Sometimes rewatching a movie you love is exactly what you need to do in order to lift your spirits.
Part of self care is working on nurturing the relationships in your life and taking time to enjoy yourself. When you work hard all week, it can be difficult to find time to spend together with your partner. That’s why it’s always a good idea to set aside the time and money to hire a babysitter and go out on a date. According to a Redbook survey, 45% of married couples don’t find time for date night. But a marriage counselor named Winifred Reilly says that date night is essential for a marriage. It can help to bring back the romance to your relationship, and encourage communication.
Couples who make space for “alone time” are said to be 3.5 times more happy compared to couples who don’t. There are a lot of obvious reasons why people hold back from getting a babysitter, especially when they have financial concerns. But if you can afford to set the money aside or ask family and friends to help watch your kids, it just might make a difference between divorce or staying together. Always remember to make your relationship a priority.
If you’re looking to pick up a new hobby to do on your next Self Care Sunday, consider getting into painting. This is a wonderful form of self-expression. It doesn’t matter if you’re an experienced artist, or a total novice. This is why there is an entire field called Art Therapy, which is used to help people reach a better mental space. It’s commonly used in a hospital setting for people with both mental and physical illnesses. But you don’t need to be sick to benefit from art therapy.
When you go to the craft store, you may notice that the cost of canvases, brushes, and paints can be expensive. However, there are plenty of ways to start painting on a budget. Check out Dollar Tree’s craft section. They sell a variety of different paints, brushes, canvas, paper, and objects that are ready to be used to create your very first painting. Sometimes you need to learn how to draw before you can paint. If you already have some basic art supplies at home, you might want to start out with some basics like a sketch pad, markers, or colored pencils and work your way up to painting later.
If you’re going to take an entire day off to enjoy Self Care Sunday, you just might want to give yourself a spa day. This is when you replicate the experience of going to a luxury spa from the comfort of your own home. Every spa day is different, depending on your preferences. But many have some of the same essential steps. Start by taking a hot bath with either epsom salts or essential oils. Take your time cleaning your body in the tub, and consider giving yourself massages throughout your body.
Next, try a facial mask to help soften your skin. Give yourself a facial by exfoliating, steaming, and moisturizing your face. Most people assume that they need to go to a professional to get a proper facial massage. However, there are facial massage videos on YouTube that you could follow to do it to yourself. This scan help drain any puffiness or excess fluids from your face, and it can help illuminate the look and feel of your skin.
Crafting can be a really fun and cathartic way to spend your Self Care Sunday. It doesn’t matter what the craft is. It could be a collage of old photographs you found around the house, or it could be a painting that you made with supplies from the art store. A lot of people also enjoy scrapbooking, which involves pasting family photographs together with cut-out images, letters, stickers, and objects to decorate the pages.
Many people will browse the aisles of their craft store to find something to do on the weekend, especially if they have kids that need to be entertained. The only downside is that this can cost a small fortune once you get ready to checkout. You can also find plenty of supplies at your local Dollar Tree. Here at Home Addict, we already have a list all about Dollar Tree Crafts.
Self care is all about taking care of yourself, and that includes getting your hair done. If it’s been a while since someone has managed your long locks, it may be a good idea to let someone start snipping away at your split ends. The more you get your hair managed by a professional, the healthier it will grow. And a luxurious hair appointment leaves you feeling refreshed and confident.
If you don’t want to cut your hair, you can give yourself a pampering hair mask instead. This will help eliminate tangles and improve the overall quality of your hair. These masks can be purchased from the store, or you can make your own using common household ingredients. One mask that’s easy to make on your own is by mashing up an avocado, and adding a little bit of olive oil. Slather this all over your hair, and let it sit for at least 30 minutes. Then wash it out in the shower.
Who says Self Care Sunday needs to be all about you? It’s a chance for you to also have fun by spending time with family and friends. Playing board games can be a lot of fun, and a huge stress relief for you. Consider inviting your friends over for a game night with drinks and snacks. By the end of the night filled with laughter, you might find that your mood is significantly improved.
If you have kids, they can be an opportunity for them to learn as well as have fun with you. For younger children, they can learn colors, letters, and reading skills. Most board games also have some sort of math that you need in order to keep score. Even in older kids, board games can help them with strategy and decision-making. According to a clinical psychologist named Beatrice Tauber Prior, Psy.D, board games can help develop a child’s frontal lobes
Many people find it relaxing or beneficial to use essential oils. In case you don’t know, essential oils are made from distilling plants down to their pure essence, so that their aromatic chemicals are combined with a carrier oil. For example, it takes thousands of rose petals to make one small bottle of rose essential oil. Just a few drops of essential oil in a diffuser can bring the scent throughout your home as a form or aromatherapy.
There is some debate as to whether essential oils actually provide any health benefits. According to Healthline, the chemicals from the oil can be absorbed through the skin. So whatever benefits it may have, you’ll get something out of it. But you should never ingest the oil like some people suggest on the Internet. So before you go crazy buying oils to cure what ails you, make sure you proceed with a grain of salt. They’re not likely to cure any diseases. But they do help with aromatherapy.
A great way to spend your time on a Sunday is to listen to podcasts. In case you don’t know, a podcast is an audio recording where two or more people talk to one another. Sometimes, there is also music and sound effects. They can be a great distraction, or an educational experience. But mostly, it’s just a great way to listen to people having an interesting conversation. There are podcasts on almost any topic in the world, from science to politics to romance novels.
Podcasts are great to listen to when you’re in the middle of cleaning or driving somewhere. The more podcasts you listen to, the more topics you’ll have to bring up in conversation with friends and family. If you’re interested in listening, we recommend starting out with the Joe Rogan Podcast.
Sometimes when you take a day off for self care, it can be a good idea to take a leisurely walk. Maybe take a walk in the park to admire nature, or even walk through your favorite mall for some window shopping. If you have a dog, they would most likely love to join you if you decided to go for a long hike somewhere for a few hours at a time.
Running is also great for both your mental and physical health. Studies have shown that if you get in the habit of running, you can lower your risk of death by 27%. It slows down the process of aging, and extends your lifespan. It doesn’t matter how much or how little you run, either. So long as you try to run at all, it’s still going to help you live longer.
Sometimes, we just want to feel attractive. Putting on makeup isn’t always a way to hide our flaws or true faces from everyone else. It can be an act of self-care. Sometimes, we don’t have the time or patience to put on a full face of makeup before we go to work. You could just be putting on the bare minimum to look acceptable out in public. But on Self Care Sunday, you can really go all out with whatever makeup look you want.
If you like to watch beauty gurus on YouTube, this might be a good time for you to try to replicate one of their makeup looks. Maybe you’ll want to try a winged eyeliner for the first time, or experiment with dark and sultry eyeshadows. Since it’s your day off, you don’t have to worry about any judgement from your boss or coworkers. You can look as outlandish as you want, so don’t be afraid to go all out.
If you’re spending an entire day taking care of yourself, consider calling a friend to see what they’re up to. Simply by talking and staying in touch with your friends, you’re benefiting from socialization. Even the Mayo Clinic talks about how important friendship is for your mental health and to enrich your life.
After you call your friend, you may want to progress to hanging out and spending time with them. This can also be another great way to spend your Self Care Sunday. Remember that even as you get older, it’s important to maintain your friendships. It becomes more and more difficult as people move away, get married, or have children. But if you have at least one good friend, you should consider yourself lucky.
A vision board is a poster or digital board that represents all of your future hopes and dreams. Usually, this is achieved by cutting images out of magazines, or printing them from the internet. Use glue sticks to paste the images and words onto a poster board. Making a vision board can help you keep track of your goals. When you see your goals visually in front of you, it makes them more real.
Many people believe that creating a vision board is an essential step in “the law of attraction”. This is the belief that you receive back the energy of whatever you put out into the universe. Even Oprah Winfrey recommends making a vision board as part of your manifestation practice. If you don’t feel like making a craft, you can make a digital vision board instead. Pinterest is a great place to gather photographs of inspiration.
Earlier on this list, we mentioned sleeping in on a Sunday to catch up on sleep. The same can be said about going to bed early. Instead of staying up late watching movies, consider getting to bed around 9PM. If you sleep earlier, you’re far less likely to end up with a bad case of the “Mondays”.
According to the Sleep Foundation, there is a very clear link between sleep and job performance. This leads to a loss of focus, attention, and vigilance. And according to the CDC, one third of Americans are getting less than 6 hour of sleep per night. This means that millions of people are incredibly sleepy, and not doing so well once they go back to work. Obviously, this can be prevented by simply going to sleep early on Sunday night, and sticking to the good habit throughout the rest of your week.
Sunday is a good day for you to get organized for the rest of the week. While it may be a little bit of work up-front for you to pick out your outfits, you’ll be so grateful the next morning. In the early morning hours, you don’t necessarily make the best fashion choices! By picking out your outfits ahead of time, you can try things on and make sure they work together. You can go throughout the rest of your week feeling confident knowing that you look great.
Not only will this help you save time in the morning, but it also helps you prepare for the events in the week ahead. Maybe you have an important business meeting one day, or a casual day at the gym the next. By laying everything out, you get a sense of your week and can mentally prepare for what’s coming. If you begin doing this, you’ll be in good company. Former President Barack Obama is one of the many successful people who picks out his outfits for the week on a Sunday night.
If you have a bicycle, Self Care Sunday might just be a good excuse to get your wheels out on the road. Whether it’s a leisurely ride around your local neighborhood or riding a mountain bike through a hiking trail, biking can be a great pastime. Some people even enjoy going long distances on a road bike, or they want to join a local race.
Bicycle riding is good for you because it can help with weight management, leg strength, and a core workout. This can also help with your balance, and help to manage any medical conditions that you might have. It’s a great workout for beginners, even if you’re not a very athletic person. Bicycle riding is even good for your mental health.
Last but not least, you can enjoy a day of self care by doing some gardening. There are some people who consider gardening to be a huge chore. So if this sounds like you, it may be one of the last things you would imagine doing on a self care day. But if you genuinely enjoy gardening as a leisurely pastime, this could be a contender for Self Care Sunday.
Being outside tends to boost your mood, and there is a lot of satisfaction that comes out of seeing a well maintained garden once it’s complete. Gardening helps give you exposure to vitamin D, and you can actually absorb minerals and nutrients from putting your hands in the soil. According to one study, physical activities like gardening could decrease the odds of getting dementia by as much as 36%.