Self-Care in Small Doses

Micro Dose Your Self-Care in 2024

Practice Self-Care Daily

In today’s demanding world, men and women of all ages are more stressed and unhealthy than ever before. With an over scheduled lifestyle, it’s hard for you to find time to engage in self-care, especially in moments where you need it the most.

Usually, when someone thinks about self-care, they envision an hour long massage or bubble bath – luxuries many people often don’t have time to carve out for themselves. Instead of focusing on self-care that requires too much from your schedule at this time, try a new system that allows you to micro dose self-care in the coming year.

Micro dosing is when you have bite sized activities that may not seem as effective as a longer session. But added up throughout your day, they do a lot to support you mentally and physically so that you can achieve enhanced well-being and more enjoyment in life.

The small acts of kindness towards yourself deliver powerful benefits and you’ll find that embracing a micro dose self-care habit can be life-changing.  It is certainly better than continually putting off any self-care simply because you can’t find large blocks of time to devote to it.

Being Trapped in an All-Or-Nothing Mindset

The sad part about self-care is that people look at it as an indulgence. That means it’s a perk or gift, rather than a necessity. Because men and women often put their own needs on the backburner as they take care of others, chances are, you’ll never get around to taking care of yourself.

Traditional self-care can often take one or more hours of your time. They include everything from getting enough sleep and preparing healthy meals to exercising, relaxing for long blocks of time, or even setting appointments with a counselor to work through your stress.

Even if you think you’re doing certain tasks, like exercising, you might sabotage yourself by fretting over the time you’re spending on it.  This can eventually cause you to give up because you just can’t fit it into your busy life.

Even though self-care often feels good, you may burn out on it due to the time commitment. Cooking a healthy meal from scratch can be a wonderful experience, but if you’re having to shop, prep the food, cook and clean up after it, it diminishes the appeal.

It’s ironic that the very thing that’s supposed to make you feel better can often turn into a burden instead. That’s where micro dosing comes in handy. You’re doing to still get the benefits of self-care, without the burdensome time requirement.

Micro Moments of Self-Care

Doing things on a smaller scale doesn’t mean you give up the benefits of something because you’re spending less time on it. Instead, you can do plenty of things to improve your quality of life and happiness by barely dedicating much time to it at all.

For example, a counseling session often requires you to take time off work (or devote time in your off hours), drive to the location, spend an hour discussing things followed by the drive home.

But you can take 5-10 minutes out of your day to engage in micro dosed guided meditation and work through issues in smaller increments that help heal your mindset gradually, rather than trying to do too much at once.

You don’t want to clear up some baggage in your life, only to replace it with more because you’re concerned about the time it takes to work on something. With micro dosing, you want to find time here and there to do simple, quick acts of kindness for yourself.

If you’ve ever been on the receiving end of an unexpected smile, someone holding the door open for you, or even someone handling a single task like clearing the dishes from the table without being asked, you’ll understand how a seemingly insignificant act can brighten your day.

What You’ll Start to See with Micro Dosing

If you begin integrating this strategy into your life, you’re going to see that you are reaping the rewards of doing something for yourself, rather than ignoring your needs. Your stress level is going to gradually reduce.

You’ll be more relaxed because you’re consistently engaged in things that make you feel good, a little bit at a time. Your mindset and outlook about life is going to improve. When you’re constantly burdened and feeling zero relief, it takes a tool on your attitude.

You may not you treat people better now that you’re treating yourself better. Others may even notice this change in you and you’ll begin receiving compliments or acknowledgement that you’re changing.

One of the best improvements that is going to take place is the growth of your resilience. When people are overworked and stressed, they often snap whenever something goes wrong.

You won’t have to live in such a fragile state anymore. When something goes wrong, because you are actively caring for yourself in different ways, you’ll have the strength to handle it gracefully.

Another thing that is going to take place when you begin micro dosing yourself care is that you are going to be more self aware of your reaction to things. You’ll be more appreciative of the good things that happened, and more capable of letting negative things roll off your back.

Map Out a Micro Dosed Self-Care Plan for Yourself

No two people are going to be alike when it comes to what they consider effective self-care in micro doses. Each person will have a personal preference about what makes them feel good, and to what degree they benefit from it.

You might get a lot out of a 10 minute meditation program, while another person benefits most from a nice, hot shower with a fragrant steamer in it. Think about what is going to benefit you most in small increments such as 5 to 10 minutes at a time.

You might be the kind of person who enjoys journaling.  Instead of spending an hour each night before bed trying to stay awake and write your thoughts down, carry a journal with you that you can quickly write in for 5 minutes whenever you find time and want to record your thoughts.

Another thing you may want to do is engage in deep breathing for 5 minutes. You can do this at any time of the day, whether you are commuting to and from work, sitting in a meeting, or in the middle of another task.

If you are the kind of person who likes to get up and move your body as a way to engage in self-care, you don’t have to dedicate yourself to an entire hour-long run. Instead, you can take 5 to 10 minutes and take a walk out in nature.  Focus on being aware of your surroundings and the beautiful sky, fresh air, the sound of birds, etc.

Self-care can even be something as simple as stopping what you are doing and listening to some music that you enjoy for a few minutes.  Reset your mind and make yourself more capable of handling the ordinary stress of your day.

Recognize When to Dole Out Some Self-Care

Lastly, it’s important to practice recognizing when you need to stop what you are doing and engage in self-care.  This is something many people lack of awareness about because they are fully immersed in or consumed by whatever stressful thing is happening in that moment.

When you operate from a mindful viewpoint, capable of recognizing when you begin to feel more stressed, you can take a momentary break from the situation and cater to your needs instead.

If you don’t find it easy to recognize these moments in time, you might want to start out with a simple plan where you spend 5 minutes every hour engaged in self-care.  You can do this at the beginning or end of the hour until you feel more confident being able to identify those moments where you need self-care.

Micro dosing doesn’t need to become an added burden in your life. It serves as a simple reminder that you matter, too – and that it’s okay for you to take a deep breath.  Listen to your needs and take care of yourself before taking care of everyone else around you.

Take time for you every day

Fran

 

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