51 In Self Care

Self-Care: 20 Ways to ‘Fill Your Own Cup’

20 ways to fill up your cup

What is Self-Care?

Self-care is exactly what the word says. It is caring for oneself. In today’s day and age, our lives are so busy, and we are expected to do so much in a short period of time, that often we don’t even consider taking a moment to ourselves. Eventually, we burn out. Sometimes, we are able to recognize that, and take some time for ourselves. Other times, it may lead to more serious circumstances such as mental health illness and depression.

You probably have heard the ‘overflowing teacup’ analogy. In order to help others, we first need to fill our own cup. We need to be well ourselves, to have the strength and energy to give what’s overflowing to those around us. If we gave what is in our cup to others, our own supply of energy will be depleted much faster, and we won’t be able to help ourselves, never mind those we love.

I like to think about self-care, as nourishment of my body, mind, and soul. So here are some little, free or inexpensive things you can do, to care for yourself for just a few minutes a day. Because many of these ideas don’t take much time, many experts recommend doing several of these things over the course of the day. My advice would be to try and do at least three things, one from each of the categories below. Nourish all three; your body, mind, and soul every day, and you will see the difference in no time.

Nourishing Your Body

self-care - taking care of your body, mind, and spirit - https://mindoverlatte.com

This component of self-care focuses on taking care of your body. When we think about nourishing our body, most often two things come to mind: exercise and food. Below are a few ideas to get you started.

  • Go for a walk
  • Replaced the doughnut with fruit
  • Drink a glass of water right after you wake up
  • Take a yoga class
  • Take time to eat your dinner, don’t rush
  • Stretch for five minutes
  • Try a new smoothie
  • Go for a bike ride
  • Truly savour your dessert
  • Try a new exercise video

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Nourishing Your Mind

self-care - taking care of your body, mind, and spirit - https://mindoverlatte.com

Nourishing your mind is all about forgetting about the stresses of the day and taking a minute or two to allow your mind to relax. Often times it includes reading, listening, watching things that bring us pleasure, or talking to people whose company we enjoy. All that to take our mind off of the daily hurdles. Here are a few examples of things you can do to nourish your mind:

  • Listen to an inspirational podcast
  • Watch a movie
  • Read for fun
  • Call a loved one
  • Attend a workshop at your local recreation centre
  • Write a journal
  • Learn a new skill
  • Pick up a new hobby
  • Go for a coffee with a friend
  • Search for pictures of things you enjoy on the Internet and then browse through them
  • Plan your next vacation

Nourishing Your Soul


A big part of nourishing your soul is based on gratitude, service to others, and truly getting to know yourself. All those things help us realize, that we are just a little speck in this universe, connected in wonderful ways to everything and everyone around us. There are many different ways to nourish your soul. Some of them include:

  • Meditate for five minutes
  • Play with your pet
  • Write down five things you are grateful for today
  • Do a random act of kindness
  • Attend prayer service
  • Close your eyes and take 10 deep breaths
  • Donate to a food bank
  • Cuddle with your children
  • Write a note of encouragement for someone who may need it
  • Pay it forward at a drive-through window

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Other Ways to Nourish Your Body, Mind, and Soul


There are many other ways to nourish your mind, body, and soul. Some of the activities relax you in more than one way. Self-care also includes pampering yourself in little ways. You could try one or more of these to start with:

  • Sleep in
  • Get a spa treatment
  • Enjoy your favourite gourmet tea or coffee
  • Sing along to your radio while driving
  • Skype or FaceTime with a friend who lives far away
  • Take a bubble bath
  • Play board games with your kids
  • Go for a drive in the country
  • Go on a hike
  • Visit a farmers market or a craft fair
  • Watch the sunset
  • Hug someone

Take the Self-Care Challenge

self-care - taking care of your body, mind, and spirit - https://mindoverlatte.com

Regardless of what you choose to do, take a few minutes each day for yourself. I am well aware that it is not an easy task at times. One strategy I have used in the past during my busiest moments, was to actually schedule me-time. It could be a one minute deep breathing session every hour during my workday or a one hour exercise class. Sometimes it is a lunch hour coffee with a friend or simply taking extra 10 minutes to enjoy my dinner. We all have different schedules and different demands on our time. But in order to keep going, to stay positive, and to keep our body, mind and, soul healthy, we need to take care of ourselves.

So I invite you to take a one-week self-care challenge. Print the self-care challenge card found below and see if you can cross out each and every one of the squares within a week. It would mean, that you need to do about four little things for yourself each day. Feel free to swap the ideas on the card with your own or with the ones listed above.

Let me know how it went.

self-care challnge card - mindoverlatte.com

Cheers to a happy and healthy life!

self care: 20 ways to fill your own cup. MindOverLatte.com

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  • Reply
    Chrissy Faery
    January 25, 2018 at 11:44 am

    Yes, yes, yes!! I love this post so much!! <3 I've been taking a lot more time to practise self-care recently, and it's really making a huge difference! Meditation, more exercise, earlier nights and more cuddles with my cats are my favourite ways to feed my soul! xxx

  • Reply
    Rhian Westbury
    January 25, 2018 at 5:34 am

    Most of the self care things I do are for my mind and body as opposed to my soul but if a lie in can cure them all then I’m all for that x

    • Reply
      January 25, 2018 at 11:14 am

      Sleeping in has been proven to be a very effective way improve your wellbeing on many levels. So if you can, give yourself an extra hour of sleep every once a while. You’ll feel great!

  • Reply
    January 25, 2018 at 1:33 am

    Self care and time to reflect is so important. Meditation and relaxation time are core choices for me x

    • Reply
      January 25, 2018 at 11:12 am

      That’s fantastic! I’m just getting into meditation myself. Only a few minutes every night, but I noticed it helps me relax before going to sleep.

  • Reply
    Laura Dove
    January 24, 2018 at 4:15 pm

    Oh I absolutely love this! I have been so terrible at self care this last few years and my mental health has really suffered. I have just started swimming again, I love that time for ME!

    • Reply
      January 25, 2018 at 11:06 am

      Swimming is fabulous! And the workout you get… NICE!

  • Reply
    January 24, 2018 at 1:32 pm

    I really need to take your advice, I’ve been letting myself go recently and not loving me for me. Your advice might really help me in the long run, thanks a bunch.

    • Reply
      January 25, 2018 at 11:06 am

      Take the challenge and pin it to your fridge or above your desk. It will remind you to take some time to yourself and provide you with a few ideas as well.

  • Reply
    Hayley Warren
    January 24, 2018 at 11:36 am

    I really need to focus more on self-care, I love the idea of the bingo card. I’ll have to print that off and use it!

    • Reply
      January 25, 2018 at 11:04 am

      I hope you enjoy the challenge 🙂 Have fun!

  • Reply
    emma white
    January 24, 2018 at 11:15 am

    Being a bipolar and having years of extensive talking therapies filling your own cup is something I know all to well and of its importance. I think for me just accepting I cant do everything I want too in a space a time is a great reminder for me that Rome wasnt built ina day and instead I can rest or read or take a long bath and put a task off for a day

    • Reply
      January 25, 2018 at 11:03 am

      Such an insightful thought! I’m glad you are filling your cup :). That’s the best way to help ourselves have a healthy life 🙂

  • Reply
    Yeah Lifestyle
    January 24, 2018 at 9:23 am

    This is such a great post, I am book marking it so that I remember to self care and take care of myself and don’t just work work work

    • Reply
      January 25, 2018 at 11:01 am

      Exactly! Even taking a minute to get up and go for a walk around the office is helpful. Best of luck!

  • Reply
    January 24, 2018 at 7:47 am

    Cute list. It’s also scientifically proven that hugs help release oxytocin which get these feel good hormones flowing. Make sure to get a good hug at least once a day!

  • Reply
    The Inner Circle
    January 24, 2018 at 12:35 am

    So many great ideas…..I enjoy the walking,I really miss not walking like was I doing in the summer. I want the weather to warm up so I can get back into a better routine. And of course,having coffee with a friend is always a great way to lighten a mental overload…

    • Reply
      January 25, 2018 at 10:57 am

      Not sure where you are, but I too miss walking outside. I wish summer lasted longer here, up north…

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