How to Practice Daily Self-Care: The 3-Minute Check-In

Today, one of our readers shared this question:

Feeling low from time to time is completely normal. But there are ways to manage it and boost your mood, even on the tougher days. Here’s a simple, daily tool to help:

→ The 3-Minute Self-Care Check-In

Based on five quick steps, this check-in can help shift your mood and reconnect you with a sense of calm and balance.

1. Breathe

Take three deep breaths to center yourself:

• Breathe in slowly through your nose

• Hold for a moment

• Exhale slowly through your mouth

This simple act can help calm your body and mind.

2. Feel

Take a moment to check in with yourself. Ask:

• How am I feeling today?

• Where do I feel this in my body? (shoulders, stomach, chest)

Just notice any sensations or emotions without judging them. Acknowledge how you’re feeling.

3. Affirm

Now, recognize three things you like about yourself:

• Think of a quality or trait you admire

• Recall something you’re proud of

• Consider a skill or strength

This is about acknowledging your worth and celebrating who you are.

4. Reflect

Take a moment to reflect on what’s going well in your life:

• This could be small joys, like a good cup of coffee

• Or bigger things, like a project that excites you

If you’d like, list a few things you’re grateful for. Gratitude is a powerful way to shift focus toward positivity.

5. Restore

Finally, ask yourself:

• What’s one thing I need right now to feel more balanced?

It could be a quiet moment, a walk outside, or just a few minutes of relaxation. Give yourself permission to take that step.

And that’s the 3-Minute Self-Care Check-In. It’s a quick way to care for yourself so you’re better able to support those around you. After all, how can we care for others if we don’t first care for ourselves?

Ready to feel more balanced and energized? 👇

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