We’ve all heard it – self-care is not selfish. But when we have a list of things a mile long that we need to get done, the idea of getting a mani-pedi seems not only selfish, but ridiculous. I think the last time I got a mani-pedi was for my wedding… 44 years ago.

But that doesn’t mean I don’t take care of myself. I do, at least most of the time. One of the problems with self-care is that it’s become a buzzword. There are articles, books, podcasts, and blog posts (and I’ve just added another one ;-). The problem with many of these resources is that they focus on self-care as a stand-alone activity – which just makes it one more thing on our aforementioned waaaay too long to-do list.

I want to share a few self-care tips with you that won’t involve carving out huge chunks of time, getting into the lotus position, or getting a mani-pedi. The key to creating (and sticking with) good self-care habits is to integrate them into what you’re already doing.

In his book Atomic Habits, James Clear shares the concept of Habit Stacking – which is adding the new habit you’re developing onto something you’re already doing. Like applying sunscreen after you wash your face in the morning, or taking 3 deep breaths after you brush your teeth (may as well not let that minty-fresh breath go to waste, right?)

So here are a few ways you can integrate some practical self-care habits into your day. And I’ve even prepared a (short) checklist to help you remember what you’ve done during the day – there’s a link to that at the end of the post.

1. Hydrate

You’d be surprised just how important hydration is, and how many of us fail miserably at staying hydrated. The National Council on Aging says that up to 78% of Americans are chronically dehydrated. And as we age, things like changes in our metabolism and certain medications can make the problem worse. Among the benefits of staying hydrated they listed are:

• A healthier heart
• More energy
• Less joint pain
• Improved brain performance

I don’t know about you – but those seem like good enough reasons for me to try to stay hydrated!

While the goal is eight 8-ounce glasses a day, if you’re not used to drinking water – the idea of adding that amount to your daily fluid intake can cause you to just write it off as a lost cause. It’s kind of overwhelming to go from 0 – 64 in just a day.

So don’t try. Start easy. Drink just one glass of water a day for a week or two. Having trouble remembering to drink that water? Tack it on to something you’re already doing.

Do you take medication during the day? If so, take it with a full glass of water instead of just enough sips to wash the meds down. Do you eat during the day? (Please tell me you eat during the day!) – having a glass of water before your meal can help all of the ways listed above, and it can help control your appetite! Do you scrub and/or refill your horse’s water bucket or trough during the day? Have a water bottle in your grooming bag or next to where you keep your scrub brush and have a few sips while you’re refilling his buckets. (Note – don’t leave your water bottle in the barn for days on end without washing and refilling. Mold and bacteria can form quickly and your “healthy” hydration habit could end up doing more harm than good.) If you have access to potable water in your barn, feel free to keep a water bottle there, but wash it daily. If you carry water from home, make sure the bottle gets washed every night and refilled with fresh water before you head to the barn the next day.

And contrary to popular belief, tea and coffee DO count toward your hydration goals. There’s a popular misconception that the caffeine will make you more dehydrated, but that’s not true. Yes, caffeine is a diuretic, but it’s a very mild one, and the amount of water contained in a cup of coffee (or two, or three…) provides you with a net fluid gain.

You can also hydrate through food. Ever wonder why they call it “watermelon”? From apples to zucchini, fruits and veggies are a great source of water. So are milk, non-fat Greek yogurt, and even cooked salmon.

So don’t let the idea of drinking eight glasses of water a day put you off from upping your hydration. Just incorporate a few of these tactics into your day and you’ll be on your way to better health.

2. Move it – mindfully!

As we age, we tend to notice more aches and pains – especially if we’re horsewomen! While few of us are sedentary, adding a few minutes of mindful movement every day can help us feel better physically and mentally.

So, what is “mindful” movement? Not to oversimplify here, but it’s being mindful while you’re moving! The mindful part simply means paying attention to what you’re doing as you move. Are you brushing your horse? Are your shoulders all tight and up around your ears because you’re thinking about the other hundreds of things you have to do today? (This is a big one for me – I’ll be pouring myself a cup of tea and realize my shoulders are imitating earmuffs).

Take a few seconds and feel the brush and your horse’s fur (or mud, depending on the weather). When you walk him out to the pasture, be aware of your body moving in time with his. Being mindful with your movement won’t necessarily burn more calories, but it will help you enjoy burning the ones you do!

3. Spend 5 minutes journalling

Journalling tends to get lumped in with self-care as an indulgent, woo-woo kind of thing. Truth be told, journalling is actually good for you, mentally and physically.

An article in the New York Times calls journalling, “One of the more effective acts of self-care is also, happily, one of the cheapest.”

It’s not necessary to go out and buy fancy journals, but if having a nice place to write makes you enjoy it more – then by all means, spend a few bucks on yourself and get a nice journal. My favorites are from Peter Pauper Press. There are dozens of designs, the paper is good quality, and they’re the perfect size – big enough to write in, but small enough to cart around in a purse or tote bag.

An article on American Psychological Association website states that journalling can even strengthen our immune systems (and as we age, having a healthy immune system is more important than ever!).

I like to journal in the morning between getting up and feeding my mare her breakfast. I make myself a cup of tea, head to my studio, meditate for a bit, then break out my journal. If I’m struggling with something, I’ll often find answers as I write. It seems to tap into a different level of my brain than “just” thinking. Journalling can also improve the quality of your sleep, so keeping a journal and pen in your night table can make that a handy option.

This is by no means an exhaustive list of simple self-care activities you can add to your day without making them another “thing” to do, but they’re a good place to start!

Let me know in the comments what self-care activities you’ve integrated into your day – or which ones you’d like to try! Remember, becoming the owner your horse deserves isn’t just about taking care of him, it’s about taking care of YOU!

I’ve created a simple self-care checklist you can download and print. You can download it for free HERE.