Five Steps to Create Self-Care Habits that Stick

January 16, 2025
by Joseph Wilner, LCP, ADHD-CCSP in Overland Park, Kansas

“As you grow older, you will discover that you have two hands, one for helping yourself, the other for helping others.” — Maya Angelou

Self-care is one of those therapy concepts that we all know about, but is easy to take for granted.

We all recognize we could benefit for having more “me time” to prioritize our needs and well-being. Yet, it often gets disregarded until we find ourselves overwhelmed, exhausted, or in genuine distress.

Self-care isn’t just a luxury or something to occasionally do when the time is right—it’s a necessity for maintaining mental, emotional, and physical well-being. The challenge however, lies in moving self-care from an occasional act, to a consistent practice that fits seamlessly into daily life.

Simply put, make self-care a habit.

Think of self-care like dental hygiene. We brush and floss daily not because we’re facing an immediate dental crisis, but as a preventative measure we’ve created a habit around.

Similarly, self-care can be viewed as daily maintenance for our mental health—a practice that keeps us balanced, resilient, and ready to navigate life’s challenges.

A self-care routine doesn’t have to be elaborate or time-consuming. What matters most is that it’s consistent, balanced, and adaptable to your unique needs and circumstances.

Here’s how to create a lasting self-care routine that works for you.

“My friend…care for your psyche…know thyself, for once we know ourselves, we may learn how to care for ourselves.” — Socrates

Understand Your Needs and Priorities

A sustainable self-care routine begins with self-awareness. Understanding what truly matters to you and identifying the areas where you feel depleted can help you create a meaningful and achievable plan.

How to Start:

Identify your stressors: Make a list of situations, tasks, or relationships that regularly drain your energy. For example, you might notice that responding to work emails late at night leaves you feeling anxious. Write these down to gain clarity.

Create a “Needs Inventory”: Create a “needs inventory” by journaling or using a worksheet to explore your feelings. For instance, ask yourself, “When do I feel most energized?” and “What activities leave me feeling drained?” Use these insights to guide your priorities.

Assess your well-being: Use a wellness wheel or rate key aspects of your life (e.g., physical health, relationships, career, mental health) on a scale of 1–10. Reflect on areas that feel neglected or out of balance.

Set priorities: Choose one area to address first. For instance, if physical health is rated low, focus on activities like walking or meal planning. Avoid overwhelming yourself by trying to tackle everything at once.

Therapist Tip: Journaling or completing a self-care assessment worksheet can help clarify your starting point. The clearer you are about your needs, the more focused and effective your efforts will be.

Set Realistic and Achievable Goals

“As important as it is to have a plan for doing work, it is perhaps more important to have a plan for rest, relaxation, self-care, and sleep.” ― Akiroq Brost

Consistency is the cornerstone of building any habit, including self-care. Unrealistic expectations, however, can lead to frustration and burnout. Start small and aim for progress, not perfection.

For instance, if you want to eat healthier, start by preparing one homemade meal per week rather than overhauling your diet all at once. Gradually increase the frequency as it becomes more of a habit.

How to Start:

Break it down: Instead of vowing to exercise for an hour every day, aim for “15 minutes of movement three times a week.” Write your goals somewhere visible, like a planner or notes app, to keep them top of mind.

Be specific: Replace vague goals like “drink more water” with actionable steps like “drink a glass of water before each meal.” This makes it easier to track and build consistency.

Use SMART goals: Create goals that are Specific, Measurable, Achievable, Relevant, and Time-bound. For instance, “Meditate for five minutes every morning at 7:00 AM.”

Pair with motivation: Connect your goals to a “why.” For example, “I want to meditate daily to reduce my anxiety and feel calmer in the mornings.” Write down your reasons and revisit them when motivation wanes.

Therapist Tip: Celebrate every small success, no matter how minor it seems. Small wins build momentum, which in turn creates lasting habits.

Incorporate Self-Care into Your Daily Routine

The most effective self-care routines are those that integrate naturally into your day. Think of self-care as a lifestyle rather than an additional item on your to-do list.

For instance, if you feel too busy for relaxation, begin with micro-breaks. Take 1–2 minutes between tasks to stretch, breathe deeply, or step outside for fresh air. These moments can help reset your energy and focus.

How to Start:

Create habits: Use habit stacking—pairing a new habit with an existing one. For instance, practice gratitude while brushing your teeth or stretch for a few minutes after getting out of bed. This makes self-care feel effortless.

Schedule it: Block out time for self-care in your calendar. Treat it as an appointment you cannot miss. Start small, such as scheduling a 10-minute walk after lunch.

Simplify where possible: Have tools ready to make self-care accessible. For instance, keep a journal on your nightstand or download a meditation app on your phone. The easier it is to start, the more likely you are to follow through.

Use reminders: Set alarms or notifications to prompt self-care actions, like drinking water, taking a stretch break, or practicing deep breathing.

Therapist Tip: Use morning and evening routines as anchors for self-care. Mornings can set a positive tone for the day, while evenings are ideal for winding down and reflecting.

Adapt and Evolve as Needed

“Start where you are. Use what you have. Do what you can.” — Arthur Ashe

Life is dynamic, and your self-care routine should evolve with it. Flexibility ensures that your practices remain relevant and effective, even as your circumstances change.

For example, if you’ve started journaling but find it repetitive or it is no longer providing nourishment, switch to another idea to reignite your interest, and that aligns better with your need.

How to Start:

Listen to your body: Pay attention to signs of stress or burnout. If you’re feeling consistently drained, reflect on what might need adjusting in your routine.

Reassess regularly: Every month or so, take time to reflect on your self-care practices. Ask yourself: “What’s working well?” and “What feels like a chore?” Adjust accordingly.

Prepare for setbacks: Life happens, and routines can falter. Instead of giving up entirely after a setback, have a list of simple, go-to practices. For instance, if you miss a workout, take a short walk instead.

Experiment with new activities: Don’t hesitate to try something different, like journaling, creative hobbies, or even a new relaxation app. Variety can keep self-care engaging.

Therapist Tip: Keep a “self-care toolbox” of go-to practices for different moods or energy levels. This makes it easier to adapt on challenging days.

Build a Support System

“Self-care for me is about connecting daily with the people I love in my life, and staying in touch.” — Jake Gyllenhaal 

Self-care doesn’t have to be a solo journey. Involving others can provide accountability, encouragement, and even a sense of joy in shared experiences.

This could be as simple as a group chat or a regular video call with friends or likeminded people you trust and find supportive.

How to Start:

Involve others: Share your self-care goals with friends or family. For example, invite a friend to join you for a weekly walk or ask a loved one to check in on your progress.

Seek professional guidance: A therapist, coach, or wellness practitioner can help tailor a plan to your specific needs and provide ongoing support.

Join a community: Look for local or online groups focused on self-care practices like meditation, fitness, or creative arts. Being part of a supportive network can inspire consistency.

Create shared routines: Combine self-care with social time. For instance, cook a healthy meal with a friend or attend a yoga class together.

Therapist Tip: Consider enlisting an accountability partner to check in with regularly. Shared goals and encouragement can significantly enhance your commitment.

The Power of Tiny Changes

Borrowing from James Clear’s philosophy in Atomic Habits, focus on small, incremental changes. A 1% improvement each day may seem insignificant, but over time, it leads to remarkable results. Self-care isn’t about grand gestures; it’s about consistent, meaningful actions that add up to a healthier, happier you.

“Self-care is really rooted in self-preservation, just like self-love is rooted in honesty. We have to start being more honest with what we need, and what we deserve, and start serving that to ourselves.” — Lizzo

Building a sustainable self-care routine is an ongoing journey of self-discovery and adaptation. By understanding your needs, setting realistic goals, and creating space for self-care in your daily life, you can establish habits that nourish your well-being for the long term.

Self-care isn’t selfish—it’s essential.

Start small, stay consistent, and watch how even the simplest practices can transform your quality of life.

The preceding article was solely written by the author named above. Any views and opinions expressed are not necessarily shared by GoodTherapy.org.