The Top 5 Self Care Practices that Cost You Nothing!

Another week, another episode recorded from my Brooklyn closet. This week, I wanted to talk with you about self-care.  I used to think self-care meant spending a ton of money on massages, weekend getaways, and manicures…But some of the most beneficial self-care rhythms I’ve implemented in my life over the last few years have been completely free.

1. Sleep

• Studies have shown that sleep deprivation can be linked to weight gain, high blood pressure, comprised immune system, memory loss, and type 2 diabetes. 
• Now I am committed to sleeping at least seven hours a night. And I’ve noticed I have more consistent energy and focus throughout the day, and am less foggy headed.

1. Be mindful of alcohol + caffeine consumption

• Even though alcohol is a depressant, it spikes our heart rates and can cause poor sleep. To fix this, we often turn to caffeine which jolts our system again.
• im not going to sit here + tell you to stop drinking both cold turkey—but I’d say pause + think about your relationship with both alcohol + coffee.

1. Quiet Time

• I was in a bad habit of checking email and social media before I got out of bed. This started my day off with stress and anxiety.
• Now, I allow an hour for this each morning, and I soak up every moment. If you’re new to this, try sitting quietly in a comfortable place for 15 minutes before your day gets started.

1. Meal Prep

• Before, I’d find myself running from one thing to the next. I’d blink and realize it was 3:00 p.m. and that I hadn’t eaten since breakfast.
• I’m no chef — I make things simple and easy. But having meals ready that I can grab and take with me helps prevent me from headaches, making less healthy choices, and maybe the worst symptom of all: being hangry.

1. Rest

• I had to let go of FOMO and trust that creating space in my life to rest was setting me up for success to be more present throughout the rest of my week.

Do you feel exhausted or stuck too? Girl, I get it! I challenge you to practice these four things for the next month. I’m living proof that it’s possible to create new rhythms. It’s all about starting slow with small decisions, being patient, and committing to the process!

Have some thoughts on self care? Let’s start a dialogue! (Even if you don’t agree with me!) Share your thoughts on IG and tag us! Did you know that outside of @therefinedwoman Instagram account, we also have an account for the podcast? It’s under @therefinedcollective. So head over to Instagram to see all things podcast related.

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Hey, single ladies— are you frustrated by the dating world? This episode is brought to you by my free guide called “6 Tips to Activate Your Dating Life with Intention and Clarity.” These resources helped propel me from sitting on the couch to out on a date. Head over to Bit.ly/trwdating to check it out! With you on the journey.

XO,

Kat 

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