Self-care. A word talked about a lot, especially for busy adults. When you hear it, you may think of practical routines like drinking enough water or luxurious experiences like the perfect bubble bath. Either way- the definition remains the same, caring for yourself.

It sounds so simple, but I think most people would admit that their experience with self-care has not always been simple. Sometimes self-care feels hard. In fact- when you need it the most, self-care can actually feel like a chore.

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Here’s 3 strategies to lean on when self-care feels hard:

1- Reach for a Zero Effort Self-Care Ritual

I’m listing this first for a reason- because when you’re really in need of self-care, you’re usually in need of it like now. Most self-care rituals require effort even if the result is well worth it. The effort, big or small, can be a barrier to engaging in any meaningful self-care activities when your cup feels near empty. As soon as possible engage is a little to no effort self-care activity. Need some ideas? Here’s 7:

Legs up on wall- Lay on your back with your legs straight up against a wall. Yep, that’s it. This can help improve circulation, reduce inflammation and help you feel more relaxed and less stressed.
Topical CBD- If you’re walking around with aches, pains, or tension a CBD relief stick like this one with essential oils is a very easy relaxation tool. Just roll it on your neck or back and that’s it!
Listen to Your Favorite Song
Take a Nap- Just 20 minutes can make a world of difference.
Listening to a Podcast or Audio Book- Make it something funny, enjoyable or uplifting!
Child’s Pose- A subtle stretch that can ease tension in your hips, low back and shoulders, improve circulation to your brain, and gives you a moment of relaxation.
Sit in the Sunshine- Leave all screens inside and just enjoy a few minutes in the sun.

2- Do Less

Maybe you just need a pause or a window of time to focus on your own needs. Create space in your calendar by NOT doing something. Whether that means taking a day off of work, staying in one night that you would typically go out, or holding off on starting that next home project. Make time for you!

3- Be Cared For

I know what you’re thinking- ask someone to take care of me? Sure- you could, for example, ask your partner to make dinner tonight! But even if you’re hesitant to ask for help schedule a self-care activity where you receive support from a professional. Need examples? Try a massage, acupuncture, chiropractic adjustment, or pedicure.

So, if today self-care feels hard, challenge yourself to use these strategies- engage in a zero-effort self-care practice, take something off of your calendar or plate this week, and schedule to be cared for in some way. These subtle shifts may just be the first steps to getting back on track!