Self-Care Routine
It is very important to remember self-care and make it a habit. So here’s a simple self-care routine tailored for neurodiverse individuals who are also managing the demands of running a business. This routine focuses on incorporating self-care into the workday without feeling overwhelming:
Morning Routine (15-30 minutes)
Gentle Start: Begin your day with a few deep breaths or a quick stretch to wake up your body. Avoid diving straight into emails or social media.
Personal Hygene: If you shower, bath or wash in the morning, remember to do this
Remember to eat and drink!
Breakfast and Hydration: Have a balanced breakfast and drink a glass of water. Proper nutrition and hydration set you up for better focus and energy.
Workday Self-Care
Set Daily Goals / Intentions: Write down 1-3 things you want to achieve that day. Keep it simple and realistic to reduce pressure.
Time Blocking (Work in 25-45 min bursts): Use a timer or a visual clock to work in focused blocks. After each session, take a short 5-10 minute break to rest your brain.
Mini Movement Breaks: Every hour, stand up, stretch, or walk around. Moving helps reset your focus and reduce tension. It also helps with the transition from one task to another.
Sensory Check-In: If you start to feel overwhelmed, STOP, take time to engage with something calming, like listening to soft music, lighting a calming scented candle, or using a stress ball. Only go back to what you were doing when you no longer feel overwhelmed.
Overwhelm: if the cause of the overwhelm is a task, if possible talk about it with someone (body-doubling, coach, Support worker) to see what made you get overwhelmed and see if the task can be broken down further to reduce this feeling. Alternatively use body doubling to help you do it.
Lunchtime Reset (30-60 minutes)
Remember to eat and drink!
Eat Mindfully: Step away from your work to eat lunch. Focus on your food without distractions to give your mind a proper break.
Brief Outdoor Time: If possible, get outside for a few minutes of fresh air. Even a quick walk around the block can help clear your mind.
Afternoon Focus and Recharge
Quiet Time: Schedule 10-15 minutes in the afternoon to close your eyes, listen to a calming podcast, or do a quick meditation. This can help reset your energy for the rest of the day.
Task Prioritisation: Review what’s left on your to-do list. Adjust as needed, focusing on what’s realistic for the rest of the day. It doesn’t matter if you cannot do all your remaining tasks. Only do important ones, the rest can be moved.
End-of-Day Wind Down (15-30 minutes)
Review Achievements: Spend a few minutes noting down what you accomplished today. Focus on progress, not perfection. Don’t forget to celebrate those achievements and reward yourself (Cream cake, Dungeons and Dragons etc.)
Plan for Tomorrow: Jot down key tasks for the next day so you can leave them work at work and avoid overthinking in the evening.
Transition Time: Create a clear boundary between work and personal time. Change your environment slightly—close your laptop, change into comfortable clothes, or tidy up your workspace.
Evening Relaxation
Remember to eat and drink!
Digital Detox: Avoid screens at least 30 minutes before bed. Use this time for calming activities like reading, light stretching, or listening to relaxing music.
Personal Hygiene: If you prefer to bath, wash or shower in the evening , don’t forget to do this!
Prepare for Rest: Ensure your bedroom is a calm space. Use soft lighting, keep the room cool, and consider using a white noise machine if background noise is distracting.
This routine is flexible and can be adjusted to fit individual needs and schedules. The aim is to blend work and self-care seamlessly, allowing for productivity without sacrificing well-being.
To find out how we can help support you in other ways, why not book a FREE 1-2-1 consultation call with us today!
