40 Ideas for Incorporating Self-Care into your Life


Self-Care Influences Emotional Overeating

We say it often at Green Mountain: When stress increases, self-care decreases. But adding self-care strategies into your life can make a serious impact on emotional overeating.

40 Ideas for Incorporating Self-Care Into Your Life

    1. Work with professionals, e.g., personal trainers, nutritionists or therapists who support Health at Every Size
    2. Plan a comedy night, with the internet or at a club
    3. Drink your coffee with your whole attention
    4. Say 3 affirmations before you walk into a tough meeting
    5. Create a grab bag of healthy snacks for your car
    6. Experiment with eating 3 foods in different ways: Cut the hamburger in quarters, eat the ice cream sitting on the fit ball, put the spoon down between bites
    7. Go to bed earlier
    8. Put your feet in a bath of Epsom salt as you watch your favorite TV show
    9. Reconnect with an old friend
    10. Engage an old passion, like painting, playing piano or dancing
    11. Find ways to incorporate fish into your diet more often
    12. Hire a housekeeper
    13. Walk during your lunch
    14. Eat predictably and regularly
    15. Practice deep breathing
    16. Take a long, hot bath or shower before bed

      Take the Quiz: If you want to know where you fall on the emotional/binge eating continuum, try taking this self-scoring quiz.

    17. Go somewhere beautiful outdoors, sit in the sunshine and get your Vitamin D
    18. Listen to soothing music instead of having the TV on
    19. Pet or walk an animal (good for you and them)
    20. Practice gentle stretching to release tight muscles
    21. Write a gratitude list
    22. Paint your nails or get a manicure
    23. Try batch cooking some of your go-to foods so you have them on hand
    24. Buy clothes that fit your body well today
    25. Have a plan ready for hard days where you may want to emotionally overeat
    26. Schedule one silent, mindful meal at home each week
    27. Do a crossword puzzle or play Sudoku (brain health!)
    28. Cut veggies up and have them in the fridge so you have easy and quick access
    29. Write a bucket list
    30. Plan your next vacation
    31. Explore closure habits for meals, e.g., keep tea bags or mints in your purse
    32. Download and listen to a podcast for your commute
    33. Have conversations with your loved ones about how they can best support you
    34. Spend time with the energy makers in your life and less time with the energy takers
    35. Find a fulfilling breakfast that makes you feel great
    36. Reach out and hug someone (you get a hug back!)
    37. Practice lifting your heart instead of “standing up straight”
    38. Celebrate your small successes!
    39. Schedule your annual doctor’s appointments – dentist, gyno, etc.
    40. Pick three of these ideas and see if they make a difference, then add more

40 ideas for Incorporating Self Care Into Your Life | Green Mountain at Fox Run40 ideas for Incorporating Self Care Into Your Life | Green Mountain at Fox Run40 ideas for Incorporating Self Care Into Your Life | Green Mountain at Fox Run40 ideas for Incorporating Self Care Into Your Life | Green Mountain at Fox Run40 ideas for Incorporating Self Care Into Your Life | Green Mountain at Fox Run40 ideas for Incorporating Self Care Into Your Life | Green Mountain at Fox Run
What would you add to this list? Post your thoughts in the comments!

Learn More About Our Retreat for Women Who Struggle with Overeating and Weight 

6 responses to “40 Ideas for Incorporating Self-Care into your Life”

  1. Marnie says:

    Fabulous!! I am printing it and keeping it my journal.

  2. Audrey says:

    Gonna add some of these to my cookie jar!

  3. Colette says:

    Very helpful. Will print it and incorporate 3 a week or so. Great for journaling and cookie jar as well. the replies were helpful.

  4. BMB says:

    Awesome list. Actually got the TV off listening to music. 🙂 It is encouraging to see that I am already doing some of the items listed. No new year’s resolutions.
    I want to simplify my life
    Focus on my physical and mental health. Pursue a dream I have had for years.
    Get back into practicing mindfulness
    Toss out toxic people and stop worrying about what they think.
    Most of all, take baby steps. Can’t change being an overachiever, but maybe slow down a bit. 🙂
    To a kick-butt, fun, and fulfilling 2015!

  5. Dana says:

    Boils down to: mindfulness . As women, were always doing for others letting ourselves fall back to the back of the burners. Now that I have time, I’ve signed up for beginner aerobics, I go swimming and I try to eat better. Duh. Common sense items. It’s the late night eating when my demons come out. That’s where I need the strength.

    • BMB says:

      Yes! Mindfulness. 🙂 I went for a drive in a rural area; gorgeous rolling hills, rain clouds with sun rays piercing through, etc. It was beautiful.

      I am not so disciplined with my gratitude journal. Instead, I have been taking tons of pictures to remind myself of the good people and things around me. Picture diary with captions.

      Working on getting back into a healthy routine, job hunting, and I am going for walks. Next up, yoga class, planning and saving for a mini vacation at the Gulf Coast 🙂 That is the carrot I want!

      Don’t beat yourself up over late night eating. If it is sensible, it is actually a good thing. Keeps your glucose level from crashing while you sleep. No insomnia, better sleep. I have a snack every night before I go to bed; out like a light!

      I love your list. Thank you for sharing. I have added random acts of kindness and pay heartfelt compliments, even to strangers. It is amazing how surprised people are to receive them.

      Happy hump day! ♡

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About the Author

Marsha Hudnall, MS, RDN, CD

If you’re looking for an embodiment of dedication disguised as obsession, look no further. Marsha is a registered dietitian who has spent the last four decades working to help women give up dieting rules and understand how to truly take care of themselves. Her mission in life is to help women learn to enjoy eating and living well, without worries about their weight. She encourages women to embrace their love of food, which you might call being a foodie. If so, it’s appropriate because being a foodie means you pay attention when you eat. That’s a recipe made in heaven for eating well. Marsha is the President and Co-Owner of Green Mountain at Fox Run.

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