Month: January 2025

Digital Detox Routine: Simple Steps to Reclaim Your Time and Focus

The average person spends over 7 hours per day staring at screens. That’s nearly half our waking hours. Just think of everything we could achieve if we set up a digital detox routine and re-purposed all this time! We could learn new skills, spend more time with friends and loved ones, or have more time for our hobbies. So many new opportunities, if we just found a way to break free from this screen addiction!

In this comprehensive guide, we’ll explore how to create a sustainable digital wellness practice that doesn’t require completely disconnecting from technology. Whether you’re feeling overwhelmed by constant notifications or simply wanting to reclaim your time and attention, I’ll share practical strategies that actually work.

Understanding Digital Overwhelm

Digital fatigue is a phenomenon most of us are struggling with. Unfortunately, it’s such a normalised aspect of our life, that we don’t even notice it anymore. The constant use of screens has some physical effects, such as dry eyes, stiff neck or back pain. However, the psychological effects are even more worrying.

The expectation of constant connection can be mentally draining for a lot of people. You spend a lot of mental energy when you are always checking your social media or your phone, being constantly bombarded with information. This can lead to increased levels of stress and, after long periods, anxiety or depression.

Another unpleasant effect of constant digital exposure is having a dysregulated sleep cycle caused by the blue lights emitted by screens. Blue light imitates the kind of light we get from the sun, so it tells our brains that we should be awake. Exposure in the evening can make it more difficult for you to fall asleep. Inadequate sleep is also responsible for increased levels of stress and decreased productivity.

Last but not least, spending too much time online can be isolating. As great as social media is for connecting with people far away, it is no replacement for real relationships. We need real-life human connection to thrive. We need authentic and deep connections with other human beings. And that is difficult, if not straight-up impossible to achieve online.

This is why setting up a digital detox routine is a great idea for your overall well-being. Intentional technology breaks can can have visible and beneficial effects such as:

improved social life
improved sleep
improved productivity
less stress

Se let’s get into it and see how you can start setting up a digital detox routine.

The Foundation for Your Digital Detox Routine

First, you should conduct a personal tech audit. Identify any problematic technology usage patterns.

Track your app usage on your phone and identify the apps that take up the most of your time. Do the same for your laptop or tablet. If a social media app is used for more than 1 hour a day, that’s a problem app and you should consider limiting it.

Observe your behaviour throughout the day: are there moments when you tend to reach for your phone more often? Is it during work breaks? Is it before going to sleep? If helpful, use a journal to track your digital usage at different times of the day. Do this for a week, and you should be able to see patterns.

Based on these observations, you can begin to implement solutions to reduce screen usage.

set limits for your most used apps, or uninstall them altogether
de-activate push notifications from your social media apps
unsubscribe from email lists that don’t provide useful information
create a customised schedule for device-free times throughout your day. For example: no screentime 2 hours before bed, or not checking your phone when going out.
establish dedicated tech-free zones in your home or workspace. For example: no phones in the bedroom. Make sure you base these rules on your previous observations of your behaviour: your goal is to change habits that don’t serve you.

Essential Digital Detox Practices

The 20-20-20 rule

Implement the 20-20-20 rule for reducing eye strain during computer work. For every 20 minutes of work, take a 20-seconf break and focus your eyes on something that is 20 feet away.

This works, because it takes about 20 seconds for your eyes to completely relax.

I know it’s difficult to keep track of time, especially when you are focused on your work, but you can set up a timer on your phone.

Batch processing emails and notifications

The constant influx of emails and notifications is quite energy-draining, when things are always beep-ing and ping-ing. You are in a constant state of activation, as you have to go back and check the newest message.

A great solution to that is learning to assign a specific – and limited – time for checking your emails and notifications. If you’re at work, check your email every hour.

Read and reply to all the emails, then go back to your work and don’t return until an hour later. And before you panic that you might be missing out, or that you might be ignoring an urgent message, let me tell you: nothing is that urgent. In 99% of the cases, the urgency is all in our head.

Do the same for the notifications on your phone. De-activate your push notifications for all social media apps. Trust me, it’s not the end of the world if you find out about your second cousin’s new profile picture 5 hours later. But your mental health and your attention span will thank you for it.

Create morning and evening routines that don’t involve screens

I know your first instinct in the morning is to reach out for your phone and check out what’s been happening while you were asleep. And because of our globalised and hectic world, there’s plenty to see. But try to resist it, and start off your day in a more mindful way instead.

Consider implementing new habits in the morning, that are more wholesome and can keep you away from your phone:

meditation
workout routine
stretching exercises
journaling

The same goes for your evening habits. You really don’t want to spend your evening on your phone, exposed to the blue light and constant negativity of news and social media drama. Find more constructive and relaxing activities instead:

read a book
unwind with your partner, talk about your day
catch up with a good friend
find screen-free hobbies

I know it feels scary to completely change your daily habits. I also know that FOMO is a real thing, and it takes a while to get over it. But it is possible, and you will get over it. You just have to be patient for a few days.

It’s amazing how quickly you get used to this new digital detox routine. And you will love the benefits, no matter how unimaginable it feels right now.

Mindful Technology Usage

No matter how unfortunate the effects of technology usage are, it’s unrealistic to think we can live without it. It’s part of our lives, whether we like it or not. We need to learn to live with it in a way that protects our well-being, while taking the best from what technology has to offer.

As mentioned in an earlier section of this article, it’s a great practice to set boundaries for your social media usage. Social media in itself is not bad. But because of its addictive nature, it’s easy to get carried away. Most social media apps allow you top set up a limit for yourself. Make sure you take advantage of that feature.

While at work, consider exploring productivity techniques that maximise focus, like the Pomodoro technique. The way this works is you do 25 minutes of focused work, without distractions. Then take a 5-minute break and repeat. This is a great method to train your attention, because 25 minutes really doesn’t sound that long, it is completely feasible.

I think it’s pretty obvious that your phone should be on silent while working. But consider using this function for other moments of your day when your focus is required. For example, when meeting a friend for dinner.

Not only is it rude to check your phone when you are talking to someone, but it also takes away from the experience. And at the end of the day, you are the one who is missing on a meaningful conversation and authentic connection.

Practise being more present in everything you do.

Maintaining Your Digital Detox Routine

And now that you have a digital detox routine, you need to make sure that you will stick to it. Otherwise, it’s just a failed experiment.

You do that by implementing the changes one by one. If you go from spending 7 hours a day on your screens to 1 hour, that’s going to be pretty drastic. You won’t enjoy it, and you will require an enormous amount of energy to stick to it. And energy is one thing we don’t have.

But if you only implement a new habit that is meant to reduce your screen time, this is easier. Of all the practices I’ve mentioned, pick one that seems the most feasible for you. Apply it for a week. Only then can you add another one to your daily routine.

Don’t be afraid to re-evaluate your routines and goals. The tips I shared in this article, are things that worked for me. But we are all different, and we have different circumstances. So maybe you need to teak one of these suggestions to fit your lifestyle.

Be flexible. Try out new things. Don’t be afraid to experiment. Be open, and always have your end goal in mind: a digital detox routine that supports your well-being and is easy to follow.

Conclusion

Ready to transform your relationship with technology? Remember, a successful digital detox routine isn’t about completely abandoning our devices – it’s about creating a healthier, more intentional relationship with them.

By implementing these strategies gradually and being patient with yourself, you’ll discover a more balanced approach to digital living. Why not start with just one small change today? Your future self will thank you for taking this important step toward digital wellness!

Self Care for Introverts: The Ultimate Guide to Protect & Recharge Your Energy

Did you know that between 30-50% of the global population identifies as introverted?

Yet in our fast-paced world, many introverts feel drained by social expectations that don’t align with their natural tendencies. Our society, our systems are designed to reward extroverted people and behaviours, which can be very frustrating and exhausting for a natural introvert.

This is why self care for introverts is important: we need to prioritise our emotional well-being in order to function and thrive in this world.

If you’re an introvert too, this guide will help you create a self care routine that honors your personal needs.

Create Your Introvert-Friendly Sanctuary

A deal-breaker for me as an introvert is creating a cozy, pleasant and clutter-free environment at home. This is, after all, my sanctuary whenever I need an energy re-fill. So where do you start?

1. Use Lighting to Create a Warm Environment

First things first, lighting is absolutely crucial. If you have harsh overhead lights, they will be basically screaming at your nervous system. Switch over to a mix of warm-temperature lamps strategically placed around the room. You can even invested in some smart bulbs, which can be dimmed from your phone.

2. Use Sound for Self Care in Your Introvert Sanctuary

Sound management is another secret weapon for creating a proper sanctuary. While complete silence works for some introverts, I’ve found that having a bit of ambient noise helps create that cocooned feeling.

From soft classical music, to ambient, to natural soundscapes – there are so many options to choose from. And basically every streaming service out there has got you covered.

3. Remove Clutter from Your Sanctuary

You may have overlooked it so far, but visual clutter can drain your energy too. Make it a habit to put everything you use back in its place. And if it doesn’t have a place, it’s time to assign it one. I know, creating new habits takes you out of your comfort zone, but this one is so rewarding! And takes no time at all. Just stick to one rule: ‘everything must have a home’.

You can use woven baskets that hide away all the bits and bobs that used to scatter across your surfaces. When everything’s in its place, your mind actually feels clearer. Just give it a go, you’ll love the results.

4. Adopt Plants to Enrich Your Environment

Plants can become your non-demanding roommates. They provide just enough life to make the space feel dynamic without requiring any social interaction. You can start with the nearly un-killable ZZ plant. Once you’re comfortable with that, you can slowly build up your confidence with more challenging green mates.

They help purify the air too, which is brilliant for those long stretches when you’re enjoying your solitude.

Setting Healthy Boundaries Without Guilt

An absolutely essential skill that you need to master, is saying “no” without the fear of disappointing others. As an introvert focusing on self care, you have to learn that setting boundaries isn’t just about protecting your energy; it’s about respecting your own needs as much as you respect others’. It can be anxiety-inducing at first, turning down those after-work drinks or explaining why you couldn’t make it to yet another crowded birthday party.

The breakthrough moment in my self care for introverts journey came when I started treating my social energy like a mobile phone battery. You wouldn’t expect your phone to work without charging it, right? So why do we expect ourselves to be constantly “on”?

I’ve developed this system where I block out recovery days in my calendar after big social events. They’re non-negotiable, just like any other important appointment.

Another skill I learnt, is saying no without giving elaborate excuses. You don’t need to explain why you can’t make it. Your time is your own, and you have a right to it. If the other person doesn’t accept this and demands an explanation, it’s their problem and they need to work on their own boundary issues.

As soon as you get enough time and space to recharge, you will understand that by honouring your needs, you are actually being a better friend, colleague, and family member. And when you do show up for social situations, it’s because you want to be there. You can be present and energised, not just a zombie running on social fumes.

Navigating Social Situations While Honouring Your Needs

If you are an introvert focusing on your emotional self care, you need to learn to socialise on your own terms, rather than trying to match the energy of your more extroverted friends. Observe how you feel before and after social events. Take the time to know yourself. And then adopt new habits to make your experiences less draining, and don’t forget about recovery!

Here’s a little trick I use for social events: I am completely honest about my exit strategy. No more making up elaborate excuses to leave early and then feeling guilty for lying, or being afraid that people can see through it. Instead, I’m upfront about my timeline from the start: “I can stay until 9, then I need to head off.” It’s brilliant because it sets expectations and gives you a guilt-free exit. And as a bonus, most people actually respect you more for being clear about your boundaries.

Another strategy you can use if you are an introvert on your self care journey, is “quality over quantity socialising.” Instead of trying to chat with everyone at a party, focus on having two or three meaningful conversations. Look for a quieter corner and have a proper catch-up with someone interesting. These deeper chats are more energising, and people tend to remember these genuine interactions more than small talk anyway.

And here’s another thing to keep in mind: it’s perfectly fine to take little breaks during social events. Stepping outside for some “fresh air,” or offering to help the host in the kitchen can give you those crucial moments to reset. Sometimes, five minutes of peace is all you need to recharge enough to dive back in. It’s not antisocial – it’s smart energy management.

Solo Activities That Rejuvenate Your Spirit

1. Dive Into a Good Book

One of my favourite solo activities is diving into a good book. There’s something magical about getting lost in another world, where I can forget my worries and immerse myself in someone else’s story.

And before you say you don’t real like books, hear me out: maybe you haven’t been reading the right ones. Your goal, in this self care journey, is to feel good. So go for genres that inspire you. This isn’t homework, you can choose to read what you like. If you like romance, go for it. If fantasy helps you escape and stimulates your imagination, this is your genre. Find something you enjoy.

You don’t have to be an avid reader to make this work; even a few pages can make a difference.

2. Get Out in Nature

Another activity I cherish is walking in nature. I love heading to a nearby park and letting the sounds of the outside world wash over me. It’s a great way to clear your mind.

The sights and sounds of nature have a rejuvenating quality that’s hard to beat. Just being outdoors can lift your mood and help you recharge. You can take your camera along to capture little moments.

3. Get Creative

Creative pursuits are also a fantastic way to engage in self care for introverts. Activities like painting, drawing, or writing in your journal are a great way to escape daily life. Even if the end result isn’t a masterpiece, the process itself is freeing.

So, if you’re an introvert looking to recharge your spirit, consider carving out time for these solo activities. You might just find that they bring a sense of joy and restoration that you didn’t even know you were missing.

Conclusion

While taking time for yourself is important if you are an introvert, social interaction is also important. Don’t fall into the trap of isolating yourself! Embracing your introverted nature isn’t about becoming a hermit, it’s about finding the perfect balance that allows you to thrive.

You can read more on what is social self care and its benefits here:

What Is Social Self Care? A Simple Guide to a Healthy Social Life

By implementing these self care strategies, you’ll build a lifestyle that honours your need for solitude, while maintaining meaningful connections. Start small, be patient with yourself, and watch as your energy and well-being transform.

10 Quick Self Care Rituals That Take Less Than 10 Minutes

According to the World Health Organization, stress-related health issues are on the rise globally, with 75% of people reporting they struggle to make time for self care. Yet studies show that even micro-moments of mindfulness and self-nurturing can dramatically improve our mental well-being!

I understand the challenge – between work demands, family responsibilities, and daily commitments, carving out time for yourself might feel impossible. But here’s the encouraging truth: transformative self-care doesn’t require lengthy meditation sessions or expensive wellness retreats.

Let me show you how quick, purposeful rituals can revolutionize your daily wellness routine, no matter how packed your schedule may be.

Morning Quick Self Care Rituals

1. Morning Stretches

I’ll admit it: I tend to be a bit lazy. So when I decided to embark on my physical self care journey, I jumped on the easiest solution I could find: stretching. But as I was researching it, I was amazed to learn of all its amazing benefits.

Because it’s so easy to do, we tend to dismiss it. But stretching has been proven to boost blood flow, which helps circulate oxygen to the brain. A regular stretching practice can help you build flexibility and strength. And it’s so easy to do!

Take just 5 minutes every morning to stretch your body, it’ll energise you and set you up for the day.

Don’t know where to start? Here’s an idea of a 5 minute stretching routine. You can also look up videos online and alternate routines, if you are the kind of person who gets bored easily.

2. Create a 5-Minute Mindful Coffee or Tea Ritual

This is one of my favourite quick self care rituals, because it combines practising wellness with a pleasant moment that I am always looking forward to. Do you start your mornings in a hurry, while you sip your coffee in between emails and planning for the day ahead? So did I. It’s stressful and it creates a false urgency mindset.

But here’s the thing: if you take 5 minutes for yourself, the day is not going to implode. You schedule will not be affected. But your mindset will, if you start from a place of mindfulness and calm.

Take 5 minutes every morning to have your coffee or tea in silence. Enjoy the taste. Engage your senses:

what does it smell like? Do you like the smell?
how hot is it? Observe your sensation as you are holding the mug with both hands
what do you think about as you are sipping your drink? Where is your mind leading you to? Are there any happy memories associated with it?

Take the time to be present and observe the moment, your movements and sensations, the environment around you. This exercise of mindfulness will help you start the day with a positive mindset.

3. Quick Morning Affirmations

Affirmations are an effective tool to support mental well-being. The regular practice of affirmations can help you create a more positive mindset, focus on your goals, and create space and self compassion.

Your affirmations may focus on resilience, self love and encouragement, motivation, positivity, confidence – the list is endless. It’s up to you to decide what you wish to focus on. Just take a moment every morning to write down 5 affirmations for the day.

Quick self care rituals are all about effectiveness, and this morning practice will help you keep your priorities to the forefront throughout the day, and make decisions which are in line with your personal values and goals.

4. 3-Minute Gratitude Practice

Let me tell you something: practising gratitude works! Not only is it backed by science, but it is also one of the most effective quick self care rituals out there. For a 3 minute exercise, the return on investment is remarkable.

If you want to start the day energised, motivated and in a good mood, adopt a gratitude practice.

How it works is you list a few things that you are grateful for. Even if you are navigating the worst period of your life, there are always countless things to be grateful for. I like to begin with the things I take for granted every day:

hot running water
access to the world’s knowledge at my fingertips
close friends
old family members who are still alive
physical health and mobility

The list can go on, and you can brainstorm and come up with examples that fit you. Take a moment to remind yourself that for many people, and in many places in the world, these things can be a luxury. Everything little thing you have can very easily be lost. So take the time to appreciate it and be grateful.

Quick Self Care Rituals for Work Breaks

5. Desk Stretches and Exercises

Sitting down for long periods of time is unhealthy. Our bodies were not made to be immobile for hours on end. Unfortunately, that’s not really up to you if you have an office job. But what you can do is take short breaks every now and then to get your blood flowing.

You can find countless videos online that show you how to do quick exercises at your desk. You can even do them while sitting, if you are not allowed to stand up and stretch where you work.

These stretching breaks:

reduce muscle tightness
promote joint mobility
improve posture
oxygenate your brain.

As these quick self care rituals improve your blood flow, you will return to your work more energised and with a clearer mind.

6. Quick mindfulness practices for between meetings

The benefits of mindfulness have been well documented, and you don’t have to live in an ashram deep in the Himalayas to enjoy its benefits. A simple 5 minute meditation session can help ground you and find clarity in a busy work day.

If you have a few minutes between meetings, it’s more than enough. Don’t worry about finding a quiet place. You are not trying to relax, but to be mindful. And mindfulness can be practised in any conditions.

Here’s how you do it:

get back at your desk
look ahead, without focusing your eyes on any object
notice the sounds around you. Don’t pay attention to conversions, just observe them.
observe the sensations in your body. Your body touching the chair, maybe you are hungry, is there any other sensation or pressure in your body? Do not assign any meaning to these feelings, just observe them
observe your breath. Don’t try to change it, just focus on the in and out breaths. Follow it for a minute or two, depending on how long you have

When you are ready, go back to work. You will notice that you managed to take some space from your daily burdens, and have a more positive and constructive attitude towards your next meeting or task.

7. 5-5-5 Breathing

When it comes to quick self care rituals, it doesn’t get easier than the 5-5-5 breathing method. It’s easy to remember and easy to apply anywhere and at any time. This type of breathing reduces anxiety and stress, by activating the parasympathetic nervous system. So make sure you learn this technique for those moments when you are stressed or under pressure.

It’s pretty simple, here’s what yo have to do:

5 seconds slow inhale
5 seconds slow exhale
5 seconds hold
repeat for one minute

Evening Quick Self Care Rituals

8. Quick Journaling Prompts for Emotional Release

Journaling has been proven to reduce stress and improve emotional well-being. It helps process feelings, enhance clarity, and helps you find creative and effective solutions to everyday problems.

So having a daily journaling routine is a good idea, and you can squeeze it in your schedule by following one or a few of these easy journaling prompts:

What am I anxious about today?

What is it that usually causes me stress?

What actions can I take to avoid anxiety or stress tomorrow?

What is my anxiety trying to tell me?

What was one thing today that made me smile?

What did I learn today?

What are the 3 highlights of today?

What surprised me today?

How did today contribute to my long term emotional stability?

Who can I reach out to for support?

What is keeping me from asking for help in stressful situations?

9. The 4-7-8 Breathing Technique for Fast Relaxation

Remember that frustrating feeling when you are tucked in after a long day and, no matter how tired you are, you just can’t fall asleep? That’s because your mind is racing with thoughts about today’s conflicts, or problems you have to tackle tomorrow. Try as you might, you just can’t get it to quiet down.

What if I told you that there are easy and quick self care rituals out there that can help you relax at will?

Breathing is not just a bodily function, but also a powerful tool you can use to control your mood. Did you know that the functions of your heart and breath are connected? So you can use your breath – which you can control – to affect your heart rate. This is the secret to calming yourself down anywhere and at any time.

The 4-7-8 breathing technique is highly effective for relaxation. Many people use it to help them rest. Here’s how you detach from the day’s stress and get ready for restful sleep:

breathe in through the nose for 4 seconds
hold your breath for 7 seconds
exhale through your mouth, making a whoosh sound, for 8 seconds
repeat 4 times

10. 3-Minute Evening Reflection Practice

As discussed earlier in this article, it’s good practice to reflect on the day before bedtime. It helps you create distance between you you and your problems, and it promotes clarity. Even a 10-minute journaling session can have beneficial effects.

But if you don’t have those 10 minutes, or you just aren’t in the mood to sit down and put pen to paper, you can still reflect. You don’t have to set aside time for this task. Use an already established ritual, like brushing your teeth, when your mind if not otherwise engaged.

To wrap up the day and clear your head, answer these 3 questions:

What is the best thing that happened to me today?

How could I have made today better?

What is the lesson I learnt today?

Conclusion:

Remember, self care isn’t about perfection – it’s about consistency and finding what works for you. Start with just one or two of these quick self care rituals and notice how they impact your day. The beauty of these practices lies in their simplicity and accessibility. You don’t need special equipment, expensive products, or hours of free time to prioritize your well-being.

Which quick self care ritual will you try first?

Nurturing Your Mind: What Is Intellectual Self Care? 2025 Complete Guide

Did you know that the average person’s attention span has dropped to just 8.25 seconds – shorter than that of a goldfish? In our hyper-connected world, caring for our cognitive health has never been more crucial.

I’m excited to share how intellectual self care can transform your mental fitness and help you reclaim your focus. Let’s explore this fascinating journey of mental enrichment together!

What Is Intellectual Self Care?

Intellectual self care encompasses deliberate activities and practices that stimulate your mind, enhance cognitive function, and promote mental growth. It’s about treating your brain like the powerful muscle it is – one that needs regular exercise, proper nutrition, and adequate rest to perform at its best.

Why Is Intellectual Self Care Important?

Intellectual self care is just another pillar of mental wellness. You want to be mentally strong to be able to face the challenges that life throws at you. With a clear and strong mind, you are better at problem solving, quicker on your feet, better at controlling your emotions and behaviour. A clear and strong mind will also enable you to engage in productive work.

Let’s dive into the different benefits of intellectual self care an how to achieve them.

Improved Attention Span

Sadly, our attention span is constantly decreasing, as a result of short for content and excessive social media usage. It’s getting harder and harder to focus on linear tasks. We are addicted to the constant stimulation, which is reducing our ability to ignore incoming distractions.

Studies show that heavy social media users become less able to ignore distraction in general, which leads to poorer cognitive performance and shrinks parts of the brain associated with maintaining concentration.

If you feel that this might be your case too, you need to take back your ability to focus and expand your attention span. Learn how to build “attention endurance” through progressive mental training. Remember that it’s a process, and you have to stick to it. You will not see results right away, so don’t be disappointing. Attention is like a muscle that takes time to be trained.

We will explore a few effective techniques to improve your attention span later in the article.

Improved Memory

Another side effect of intellectual self care is having a better memory. Stick to your intellectual self care routine, and you will enhance your ability to remember facts and be more organized in your thinking.

We live in a world that is constantly changing, and learning is part of our everyday life. Our minds need to be agile and retain new information all the time. You need mental fitness to memorize all the information you need for your work, hobbies or any other interests you may have.

Problem Solving

Problem solving is the ability to understand what is happening in your environment, identify obstacles and find solutions to help you meet your needs and achieve your goals. Having problem-solving skills can make a difference when looking for a high-paying job, dealing with change and making decisions.

Focus on your mental fitness to improve your overall performance – not only professionally, but also in your personal life. You will be able to understand and assess risk in a more efficient manner, come up with optimal solutions for your problems, and create opportunities for yourself.

Critical Thinking

In a world that bombards us with misinformation, it is imperative to have critical thinking. Algorithms have taken over our social platforms, but also our sources of information. The lines between useful information and clickbait are more blurred than ever. It’s getting increasingly difficult to be well informed.

Because of this, critical thinking is one of the most important muscles you need if you want to make informed decisions. A strong routine for intellectual self care will help you better at logical reasoning and argument analysis. It will improve your ability to identify cognitive biases and overcome them.

This will lead to mental agility, a better understanding of your environment and better decision-making. A huge step towards building the life you want.

How to Practice Intellectual Self Care

Now that we talked about the benefits of having an intellectual self care routine, let’s focus on what it actually consists of?. What can you do, what actions do you need to take to improve your mental fitness? And, most importantly, how can you integrate these new practices in your current life?

Here are the main practices that you can adopt to improve your intellectual wellness and agility. You don’t have to add all of these exercises to your daily routine. Just find a few that are more feasible for your current situation and routines. Think about replacing old habits that don’t serve you, rather than adding new practices to an already busy schedule.

Brain Training

Mental strength requires training, just like you train a muscle for physical strength. In general, it is a good idea to get out of your way to make your brain work. Don’t be passive, challenge yourself.

Try to remember phone numbers, shopping lists or useful information that you use every day, instead of relying on your phone to do everything for you.
Do simple mental calculations, don’t just reach out for your phone. Always think of ways in which you could exercise your mind. You can also incorporate cognitive training exercises and apps in your daily routine. We will discuss them in more detail in the following section.
Practice mindfulness meditation for improved mental clarity. You can start with 5 minutes a day. Try it before going to bed, in a waiting room, on a bus. There are so many idle moments in a day. Be mindful of them and put them to good use.

Games

Another way to improve your mental wellness and agility is to play games. Yes, video games do count. But it’s best to explore strategy games that enhance decision-making skills.

Try puzzle games that boost pattern recognition abilities, like chess, scrabble, video games, crossword puzzles, Sudoku.

Participate in word games for improved verbal processing. There are countless options in your app store.

However, make sure you don’t stick to the same game for a long time. If the game doesn’t feel challenging for you anymore, it’s time to find a new one. Even mind-strengthening games can become routine.

Learning New Skills

Choose skills that challenge different aspects of your cognition. As we’ve established, routine is the enemy of an agile mind. Look for those experiences that make you feel a little out of your depth.

Learn a new language, take dancing classes, learn to knit or play an instrument. A bonus is that eye-hand coordination. But whatever you choose, make sure it’s something new.

Don’t worry about learning skills that are useful in your professional life. Not everything you do is supposed to be monetized. You are doing it for yourself: because it’s healthy for your brain, and because it’s fun. And who knows? It might help you make new friends.

Relaxation

An aspect we often overlook when it comes to mental strength is relaxation. Working on yourself is great. But it’s just as important to take a break. Do not neglect idle time, it’s just as important as productivity. Actually, it’s vital for productivity and optimal results.

Take breaks during your workday. A 5 or 10 minute break every hour will work wonders for your concentration. It will help you create space and you will get back to work refreshed and more efficient.
Take your weekends seriously. Unplug form work on your days off and focus on other aspects of your life. Rest, socialize, work on your hobbies. This distance will actually help you put work into perspective and you will come us with better solutions to you problems.
Last but not least, practice proper sleep hygiene for optimal cognitive function. There’s a reason why we sleep. If it wasn’t necessary, we would have evolved without it. No doubt you noticed that your reflexes, reaction time and cognitive processes are slower when you don’t sleep enough. Set a fixed bedtime and stick to it.

Limit Your Social Media Usage

We’ve already discussed social media and its unfortunate effects on our mental wellbeing. On top of that, it’s highly addictive. Studies show that the brain scans of heavy social media users look very similar to those addicted to drugs or gambling.

Establish healthy boundaries with digital consumption. Many social media apps allow you to set limits and they will notify or block you when you reach those limits. If this doesn’t work for you, try uninstalling the app altogether. You will be amazed at the amount of free time you gain when you stop scrolling.
And while the option of a dumb phone might feel a bit extreme or unrealistic in this day and age, there are tricks to make your phone less appealing, like turning the display to black-and-white instead of full colour.
Create designated tech-free zones and times. Leave your phone out of the bedroom, or turn it off 2 hours before going to bed.
Actively create space and engagement in the real world. If you are busy with engaging activities and meaningful connections, you are less likely to reach out for your phone.

Read more on how to create a personalised digital detox routine here:

Digital Detox Routine: Simple Steps to Reclaim Your Time and Focus

Conclusion

Your journey toward better intellectual self care starts with small, consistent steps. By implementing these strategies, you’re not just investing in your current mental wellness – you’re building a foundation for lifelong cognitive health.

Remember, every moment spent on intellectual self care is an investment in your future self. Ready to begin? Start with just one technique from this guide today, and watch how it transforms your mental landscape!