How To Make a Self-Care Checklist

Self-care is an essential aspect of a healthy lifestyle. Forming habits that benefit your body and mind may help you lead a happier, healthier life, and even small changes to the way you live can make a big difference!


At MaryRuth's, we believe self-care can transform your life and help give you the mental and physical energy that you need to live well. In this post, we'll be outlining ten simple, practical steps that you can take to create a comprehensive self-care checklist.


In fact, you can download your short-version checklist right here!


How To Make a Self-Care Checklist


Now why are each of these so important? Let's get started!


Step One: Plan De-Stressing Activities

Everyone experiences stress from time to time thanks to the demands of work, relationships, and everyday responsibilities. Stress can be an unavoidable aspect of daily life, and it often is relatively manageable. However, when aspects of your life get overwhelming, the stress that comes as a result can be much harder to deal with. 


If you're struggling to manage your stress, it may have major negative effects on your health and well-being.


Below are a couple of the simplest and most practical ways to reduce stress.


  • Take things slow. Moving through life at 100 miles per hour can quickly lead to burnout, fatigue, and, of course, plenty of stress. If you are feeling overwhelmed, make sure to do whatever you can to slow down. Cancel plans if you need to – getting time to rest is worth the sacrifice!


  • Try mindfulness or meditation. If you feel stressed out, taking time to sit quietly and recenter your mind can be a big help. Mindfulness and meditation are two techniques that can help you reduce your stress levels. You can practice meditation or mindfulness by sitting quietly and taking steps to calm your mind.


Step Two: Care For Your Mind

Your body needs plenty of care and attention, but so does your mind! Paying close attention to your mental health and well-being will leave you healthier overall.


Below are a few steps you can take to care for your mind:


  • Read. Reading keeps your mind engaged and gives you a unique opportunity to learn new things. If you're not a big fan of reading books, you can try audiobooks instead! Whatever it takes for you to enjoy the highly beneficial act of reading is worthwhile.


  • Visit a counselor. If you have unresolved issues and hangups that are leaving you anxious, depressed, or overwhelmed, a mental health professional can help. Visiting a counselor may give you a chance to process your struggles in a safe environment. There's no shame or weakness in getting professional help!


  • Be careful with caffeine. Caffeine can stimulate your brain and make you feel more focused, but too much of it can also leave you exhausted. If you're feeling anxious or having trouble focusing, your caffeine intake might be to blame. Try adjusting the amount of coffee, tea, and other caffeinated drinks you consume to see if that helps.


Step Three: Assemble Your Supplement Regimen

What you eat can have a significant impact on your health, but the supplements that you add to your diet may make a big difference, too. Supplements are helpful in supporting your body with essential vitamins, minerals, probiotics, and more.


Below are a few supplements to consider adding to your daily routine:


  • A high-quality multivitamin. Multivitamins contain plenty of important nutrients that your body needs to support your health. MaryRuth's liquid multivitamins taste great, and they're 100% vegan and non-GMO. Our liquid multivitamins are great for the whole family, and they fit right into a healthy, plant-based diet.


  • Probiotics. May support multiple aspects of your health, probiotics are substances that may contribute to a thriving gut microbiome, and MaryRuth's probiotic supplements are a great way to support a healthy gut microbiome.


  • Vegan collagen-boosting gummies. If you adhere to a plant-based diet, it can be challenging to get the protein collagen from dietary sources. Collagen is only found in animal products, but your body also produces its own collagen. While vegans cannot consume dietary sources of collagen, they can still promote collagen production by getting enough essential nutrients through food and supplements. MaryRuth's vegan collagen-boosting gummies contain nutrients that your body needs to support collagen production.


  • D3 and B12. These two nutrients are often hard for vegans to get enough of. Vitamin D3 is primarily found in animal foods and produced in response to sun exposure, and B12 is also only found in animal products. If you are eating a plant-based diet, supplementing with vitamin D3 and B12 may help you avoid developing a deficiency.



Product Recommendation

Liquid Morning Multivitamin

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Step Four: Make Time For Daily Movement

Exercise can play a key role in maintaining your mental and physical health. Not only does exercise help reduce your stress levels, it may also help you manage your weight and keep your heart healthy. Even 30 minutes of mild daily exercise can make a big difference for your health.


Step Five: Grab A Water Bottle

Hydration is also absolutely essential for your overall health. Without enough water, you may start struggling with a wide array of mental and physical issues. Fatigue and poor sleep are also associated with dehydration. One way to make sure that you stay hydrated is to keep a reusable water bottle with you at all times. You can refill your bottle multiple times throughout the day to stay refreshed and reach your daily recommended H2O intake.


It's always smart to opt for reusable water bottles rather than disposable plastic ones. That way, you'll minimize your waste and the number of resources you consume each day!


Step Six: Prioritize Healthy, Whole Foods

Supplements may help you get enough vitamins and minerals, but it's always best to pair your daily supplement routine with a healthy diet. Nutrient-dense whole foods are packed with vitamins, minerals, and macronutrients. Eating plenty of fruits, vegetables, whole grains, legumes, and other plant-based foods will help you get enough of the nutrients that your body needs.


When it comes to foods to avoid, the primary category to steer clear of is processed food. Foods that are made with artificial ingredients, lots of added sugar, and other unhealthy additives can have a negative impact on your health when you eat them in excess. You don't need to avoid processed food completely to stay healthy, but whole, all-natural foods should be the centerpieces of your daily meals.


Step Seven: Plan Your Alone Time...

If you are struggling with stress and constantly feeling like burnout is approaching, you might need some extra time for yourself. Socializing and surrounding yourself with people 24/7 can quickly make you feel exhausted. When your social energy meter is running on empty, it can be tough to maintain the other aspects of your self-care checklist.


To make sure that you have the energy that you need to take good care of yourself and live a happy, healthy life, make sure to take some "you time" each day.


Step Eight: ...and Time With Others, Too

In addition to time for yourself, you need time with the people you love, too! Staying connected with your friends and family is a valuable aspect of self-care. If you feel lonely and disconnected, your health may suffer as a result. Relationships with others play an important role in your overall well-being. Without a strong support system, you may quickly fall into unhealthy habits.


Making time to stay close with friends and family can be tough, but it's worth it. Even if you're just calling up someone who you're close to each day to see how they are doing, the sense of connection that you'll feel can help you stay happy and healthy!


Step Nine: Remember To Be Grateful!

Your attitude may play an important role in how you feel throughout the day, both mentally and physically. If you feel grumpy and discontented, your overall health might suffer as a result. That's why it's so important to practice gratitude!


There is almost always something to be thankful for. Whether it's your family, friends, the roof above your head, your job, or something else, maintaining an attitude of gratefulness for everything you have may help you stay positive and even impact your physical health.


Step Ten: Catch Plenty of ZZZ's

Finally, sleep is one of the most important aspects of a comprehensive self-care routine. 7-8 hours of sleep each night is the recommended amount, and reaching this amount can have a significant positive impact on your mental and emotional health.


Do whatever it takes to get enough sleep! Even if it means heading home earlier each night, powering down your devices before bed, or making other sacrifices for the sake of your sleep, it's worth it!


You can find all of MaryRuth's supplements here, or you can visit our blog for more health and wellness tips and answers!



Product Recommendation

Collagen Boosting Gummies

Collagen production, Skin health, Connective tissue support

Organic D3+B12 Gummies

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