Using Rhythms as a Powerful Tool for Self-care [A Simple How To Guide + Free Printable]

Rhythms not routines. I first started using that phrase when my daughter was a baby. It was my way of reminding myself that I could still establish constants in the midst of a chaotic and unpredictable season. Like Leonardo DiCaprios’ top in “Inception” – rhythms brought me back to reality and grounded me in the present. They still do. Because life will always be chaotic and unpredictable at times.

One of the biggest keys to transformative self-care is establishing rhythms that work for you.

I believe that establishing rhythms that work for you is so important, I’m going to turn it into a little series. This post will be more of a macro view of rhythms (the why and how). And then in subsequent posts, I will dive into the micro view and what they might look like on a daily, weekly, monthly and seasonal basis.

Sneak peek: one of our favorite weekly rhythms these days? When the big kiddos and I have tea time on Tuesdays. We’re working our way through the She Reads Truth Hebrews study for kids. We sip a warm drink, savor a treat and talk. It’s become a special part of our week.

More on that later. First, let’s talk about WHY rhythms are essential to self-care and HOW to create rhythms that work best for you. Hang with me because I also have a free printable for you.

The Why

The dictionary defines a rhythm as: “a strong, regular, repeated pattern of movement or sound.” For our purposes, rhythms are “a strong, regular, repeated pattern of…” #soulmindbodyselfcare. And self-care includes easing the demands of motherhood, the managing of our homes, the caring for ourselves and just life in general.

What I love about rhythms is that they provide a framework, but they’re not ridged or inflexible. I’m a planner who also doesn’t like to feel “stuck,” so rhythms are my happy place. Rhythms are powerful tools for self-care because they can ebb and flow, shift and change as needed. They are a flexible guide that provides structure without suffocating.

The How

Okay, rhythms are helpful and important, but how do you use them in a way that works for you? I’m going to share what our rhythms look like right now and then I’ll share a few steps you can take to establish your own. This is going to be a quick over-view because I plan to go into much more detail in subsequent posts. If you have any questions, drop them in the comments and I’ll be happy to answer them!

Daily

I break up our days into five key rhythms:

  1. morning (warm lemon water/slow breakfast/warm drink)
  2. one load/one space (i.e. laundry + cleaning)
  3. learning (examples: morning basket/tea time/adventure)
  4. quiet time (usually 1:30-3:30pm)
  5. evening (examples: unwinding/skincare/brain dump)

These are the rhythms that work for us right now. We follow them even on the weekends, too, although a little more relaxed. But I’ve found that I can’t go two solid days without incorporating them in some way. And when I feel a little lost on a Sunday afternoon, I return to the rhythms. With in an hour, overwhelm is quelled and calm is restored.

Weekly

Our weekly rhythms look like:

  • Monday – morning basket
  • Tuesday – tea time
  • Wednesday – adventure
  • Thursday – art + read aloud
  • Friday – free
  • Saturday – solo time + mama date
  • Sunday – rest + prep for the week

These weekly rhythms really act as anchors for us. They hold me steady when I start to drift and wonder what the heck I’m doing with my life. Ha. The kids love having some thing to look forward to (tea time is the most talked about around here) and I appreciate the level of consistency these rhythms bring to our days.

Monthly

Because the mama is the heartbeat of the home, our months are heavily influenced by my cycle. They always have been, for better or worse, but this past year I’ve really started to embrace it for the wonderful thing it is. Each month is like a mini year with all four seasons and it really is amazing. I detail out what each season looks like below, but that’s essentially what our months look like, too: winter, spring, summer and autumn. I try to plan our month accordingly, knowing when I am higher energy and when I will need to slow way down.

Also, each month I try to make these 5 grounding actions priority, too:

1.) Two Fridays a month my husband and I have date night, whether we go out or stay in, it gives us a regular chance to catch up, go deeper than we’re able on a regular evening and do something fun together.

3.) I focus on refreshing one space on a budget. This month it was the kiddos bathroom and the half bath. I’m so excited with how they turned out. I do my best to use what we have and only bring in what we need.

4.) I do what I call an “office catch up” a couple times through out the month. This is when I will update the budget, go through any paper work, back up the pictures/videos from my phone, catch up our current photo album and our 1 Second Everyday.

5.) I review my goals for the month weekly, but a couple times a month I sit down to reevaluate and around the last week of the month, I’ll look ahead to the new month and set fresh goals.

Seasonal

Our seasonal rhythms tend to look like this:

Winter – Hibernate.
Rest, stay at home most days, move slow. Lots of reading + snuggles.
Practice restorative self-care: warm drinks, long baths, cozy layers, naps, hearty soups + stews, early bed times.

Spring – Ease out of our cocoon.
Decluttering the house/mind/schedule, planting the garden + spending hours outside each day. Practice reawakening self-care. Yoga outside, laying in the sun, mornings on the front porch, weekly hikes, fresh + simple foods.

Summer – We’re alive! Park dates and hiking/river/day trip/camping adventures. Practice energetic self-care. Soak up all the sun, join the kiddos in the water, quiet times spent laying out + reading, lots of time in nature, evenings on the back porch until the sun sets.

Autumn – Slow down. Reflect + re-set intentions. Tune in, savor, draw in. Decluttering the house/mind/schedule. Practice preparatory self-care. Embrace home, warm drinks, let go, stock up on self-care essentials, get to bed earlier.

Grab my Rhythms Guide here. The first page is a copy of our current rhythms to use as a guide, the second page is a step by step guide to creating rhythms that work for you and the third page is a template you can use to record your own rhythms.

These are rhythms that work for us at this time. They’re an example of how rhythms look when you use them as a tool for self-care. And that’s the thing – you have to establish rhythms that work for you, right where you are. NOT ones that work for your friend or your sister or your mother or anyone else. Not ones that will last forever and ever and never need to change. That’s missing the point.

What works for someone else might not work for you. And what works for you now might not work next month or even next week.

So, how do you establish rhythms that work for you, right now, today? Let’s dive in…

How to Create Your Own Rhythms

  1. Print The Rhythms Guide (these steps are included in the guide). Then grab a notebook and a pen and write down what your ideal day would look like. Don’t over think it. Dream big here. Do list-style, bullet journal-style, any-style. Just get it down on paper.
  2. Repeat step one for your ideal week, month and all four of the seasons. Don’t write down what you think it “should” look like or what it looks like now. Write down what you want it to look like – your ideals, your vision, your dream list, the way they would go if it was your choice.
  3. Step back, review everything you wrote down under each section and realize this, mama: it is your choice. Ultimately, it doesn’t just have to be an ideal or a vision or some far-off dream. What you do, how you spend your days, weeks, months, seasons is YOUR choice. You get to decide. It’s your life.
  4. Add, take-away, scratch out, re-write, get each list where you want it to be for right now. Because things will ebb and flow. They will shift and change. Don’t worry about then, just focus on right now.
  5. Use the third page of The Rhythms Guide to fill in your rhythms. Put it somewhere you will see it every day. Maybe tape it to the inside of a cabinet in your kitchen? Put it by your bedside so you see it first thing in the morning? Review it often, refer to it when you start to feel overwhelmed or off-kilter.
  6. Give the rhythms a week or two, see how they work for you. Tweak and shift where you need to. And don’t be afraid to swap days of the week or move things around as you need. Flow with them, let them show you what needs to come or go.
  7. Repeat these steps as necessary. At the new year, beginning of a new season, after a major transition (i.e. a move, a new baby, etc), on a random Wednesday in November when you realize the current rhythms just aren’t working anymore. Save The Rhythms Guide to re-print whenever you need it.

What do you think, mama? Have any questions for me? Leave them in the comments and I’ll be sure to answer them.

And don’t forget to download The Rhythms Guide…

I’m over on Instagram and, if you haven’t signed up for my email list, I’m there, too. If you sign up, I’m giving you my Healthy + Healing Warm Drink Guide FREE.

Let’s care for ourselves,

Hannah

Self-Care is a Social Media Detox [A Candid Conversation About Why + a Few Tips on How]

Last week I wrote a post on 10 Ways to Care for Your Mind. As number one, I suggested doing a social media detox. Easier said than done, I know. And what exactly does that look like? I’m going to #smbsfreestyle this post, so it’s going to read more casual, as if we’re having a face-to-face conversation. I’m going to share why I regularly detox from social media and a few tips for how. It may not be exactly how you want to go about it, but I’m just going to put my two cents out there and you can use it in parts or none at all.

There is an invisible tether between our brains and social media. A magnetic pull in moments of boredom, moments of waiting, moments of overwhelm…all kind of moments. Even the beautiful ones, the precious ones that we should probably just hold close to our hearts instead of broadcasting to the world.

I’ll be the first to admit that I don’t always manage my relationship with social media well. I’m human and I struggle, too. With the silence, the gap, the desire to check out, the need for validation, looking for connection in a screen instead of my loved ones standing in front of me.

Here is my “why”: I can see a direct correlation between my well-being on every level and how much time I’m spending on social media.

If you asked me: “So, HOW do you do a social media detox? What does it look like?”

First, I’d tell you, there’s no right or wrong way. Second, I’d share a few tips I’ve picked up along the way…

Tip #1:

Delete the app(s). If I need a hard reset (which I do often), I delete the app(s). Usually every weekend. But then I take longer sabbaticals every quarter or so, for at least two weeks, sometimes longer.

I use that time to put my phone away and focus solely on what’s in front of me at the moment. I spend a lot of un-distracted time with my people, a lot of time reading, maybe watching some shows, listening to podcasts and writing. I seem to get huge amounts of inspiration and light bulb moments when I’m off social media. Go figure. Fresh ideas mean lots of note taking, journaling, thinking. I also spend time connecting with friends in real life as much as possible and via text or email.

I highly recommend the hard resets (just like our computer or our phone needs to reboot) even if it’s just for one day a week or the weekend or one weekend a month. You decide. It’s a great breather, allows the mind to clear, the thoughts to settle, everything really to just REST. There’s something about knowing the app isn’t even on my phone that frees me from the constant pressure to absorb information, create content, respond to every notification…

But here’s the thing, you don’t have to be doing a hard reset in order to detox from social media. Just like our bodies are always detoxing by default, it makes the most sense for us to be detoxing daily from social media even while we’re using it – especially while we’re using it – and not just waiting for those times we delete the app(s). We need to be supporting ourselves by limiting the “toxins” we come in contact with and making sure all those detox pathways are open.

Which leads me to…

Tip #2:

Turn off notifications. Do you really need to know the second someone likes your post? Nope. In fact, you can even take this a step further and turn off all your phone notifications. Quiet the mental chatter a little. The only time my phone makes a sound (unless I choose to turn my ringer on) is when my husband texts or calls. He gets the special bypass because he’s my priority. Plus the sound of his texts and calls make my heart flutter instead of my adrenaline rush. Amen?

Tip #3:

Choose your social media platform(s) wisely. I am only on one social media platform because I know that’s all that I can handle. Years ago I quit Facebook. I tried Twitter and couldn’t figure out the point. Instagram stuck because I love photography and I’m a visual person. Now TikTok is the rage and I’m just sitting over here watching like I guess this is what it feels like to be old, because I don’t get it.

Anyways, I think a lot of that has to do with me. I get overwhelmed by input very easily. Paralyzed would actually be a better word. Ha. Even just being on one platform, I think about getting off multiple times a week. Just being honest. The only thing that makes me stay… well, two things really: 1.) I believe it is an amazing tool to share my message of self-care and 2.) I’ve made some genuine connections that I would miss.

So, honestly evaluate why you’re on the platforms you’re on. Make sure they are adding more than they’re subtracting from your life. Have clear reasons why you’re staying if you choose to stay.

Tip #4

Set clear boundaries when you’re in the app(s). I only post and story on Tuesdays, Thursdays and Fridays. I communicate this to my followers so they know my rhythms and what to expect. It also helps me stay accountable to my boundaries. I might hop on to answer DM’s or comments, but I don’t actively “do” social media the other days.

Even still, I am no stranger to the scroll. Some days are hard and long and I’m tired and my brain is mush and somehow scrolling seems easier than being present right where I am. Which sounds so silly as I type that out. I always feel like crap afterwards, never better. There’s never a time when I’ve escaped to the scroll and afterwards been like “Whoohoo! I’m ready to take on life again, I’ve got so much energy now!” Nope. Not once. So, quit the escapism scroll, Hannah. Just quit it.

Caution: mini tangent rant ahead. The Explore tab is my nemesis. I always feel so weird scrolling through peoples’ faces, peoples’ lives when I can’t possibly know or care or connect with more than a tiny handful of them. So, the question I always come away with is: why? I mean, I understand why the Explore tab is there, but why should I scroll through it? I can’t think of a single good reason.

Tip #5

Be very selective about who you follow. I follow very few people for the simple fact that there’s only so much information I can take in on any given day. Also, I am very sensitive to outside stimuli, so I curate my feed to be upbeat, truth-filled, real. I routinely purge who I follow. It’s just how I do because life is too short and, really, it’s just an app.

Let’s all repeat that together: It’s JuSt a FreaKin’ ApP! Puts everything into perspective, right?

Anything else to add, mama? Let me know in the comments.

This post is part of the #smbsfreestyle series. Where I write a stream of consciousness type post once a month. Less structured and more journal entry feel. The topic(s) will be something from my heart about everything from motherhood to self-care (of course) to health + wellness and beyond. More like a relaxed conversation between friends and less like a “how to” lecture with bullet points.

I’m over on Instagram and, if you haven’t signed up for my email list, I’m there, too. If you sign up, I’m giving you my Healthy + Healing Warm Drink Guide FREE.

Let’s care for ourselves,

Hannah

A Soul Mind Body Selfcare Reset [For When You Need A Fresh Start Caring for Yourself]

Sometimes you just need a fresh start. A reboot. A reset. It doesn’t have to be anything fancy or complicated. It doesn’t have to take time or money you don’t have.

It just needs to be something simple, straightforward and practical.

I was sick with the flu, my head was killing me, I had a fever, and was too weak to do anything but lay on the couch when I wrote the outline for this reset. I tapped it out in the notes app on my phone. Because I knew when I felt well enough, I was going to need a fresh start. A jump start.

Maybe you do, too, mama?

I’ve written the reset with a 2-week time frame in mind, but you can adapt it to be longer or shorter to suit your needs. Whatever you choose, the intention of it will bring so many benefits.

The reset touches on the three main areas of self-care – our souls, our minds and our bodies. For each area, we’ll be concentrating on two specific action steps. The final part is a list of ways we can choose to layer on some more intense self-care. Go a little further, a little deeper.

Whether you just got over the flu, you just got back from a trip, you just got through the holidays or it’s a random day in the middle of August and you simply have a desire for a fresh start, here it is. You can use it any time of the year for any reason.

I hope it helps you care for yourself, mama.

Hannah

PS Get my new guide A Soul Mind Body Selfcare Reset for free —> HERE.

My Sunshine Smoothie Recipe [For When You Need a Mood + Immune Boost]

This smoothie just makes me happy. If that’s not reason enough for you to try it, there’s also this: it’s packed with mood + immune boosting goodness. From the veggies (which you can’t taste!) to the anti-inflammatory + antioxidant-rich turmeric, to all the Vitamin C in the fruit, to the Vitamin D3/K2 and adaptogen blend (if you choose to add them in), this smoothie is a powerhouse.

Let’s jump right in…

Add to a high-powered blender…

  • 1/2 cup spinach (if you want a deeper yellow/orange color, leave this out + up the cauliflower)
  • 1/2 cup cauliflower (steamed, roasted or riced; raw will give a stronger flavor)
  • 1 carrot (cut into chunks)
  • 1/2 banana (optional for extra sweetness + creaminess)
  • 1 orange (peeled, quartered, de-seeded)
  • 1 cup tropical fruit of your choice (I love a mix of mango/strawberry/pineapple/peaches I get from Costco)
  • 1 inch fresh turmeric (peeled)
  • 1 tablespoon coconut oil
  • A pinch of fresh ground black pepper (activates the curcumin in the turmeric)
  • 3-4 cups filtered water

Then try these add-ins…

Blend everything until smooth, pour into a glass + enjoy! This makes enough for two 16oz servings. I like to drink one and save some for an afternoon pick-me-up or easy breakfast.

Do you love this recipe and want a couple more to add to your smoothie rotation? Try my Delicious Chocolate Cherry Green Smoothie or my Beet-licious Smoothie. They are both on heavy rotation over here.

If you’re new here and not sure where to start, how about reading my self-care story and then jumping on my email list by grabbing My Healthy + Healing Warm Drink Guide for FREE. I promise I’ll never spam you, mama. My heart is to help you care for yourself.

Let’s care for ourselves,

Hannah

Practical Self-Care Tips for When You’re Sick

This year we drove cross-country to be with my family for Christmas. Thirty hours one way with the three kiddos, but it went so much better than we thought it would. The kiddos did great, the roads were clear and we made it.

Fast forward to the day after Christmas. My daughter came down with the flu. After that, we all fell like dominoes. Thankfully staggered, but still. Phew. I’ve been super sick in the past, but I’ve never had the flu like that. It truly laid me out. Migraines, chills, fever, fatigue, loss of appetite, stomach trouble, skin rashes, body aches… the whole shebang.

When life knocks you down the ladder to simple survival, it has a way of testing your routines, your self-care rituals, your tried-and-trues. What’s left is what is truly important, what really works.

You don’t have to be fighting the flu to implement the tips I’m going to share. Perhaps you’re feeling a cold coming on or you just feel extra run down. Pin this post and save it for later. Save the link to a note on your phone. Email it to yourself. Share it with a friend who is sick. Whatever works.

Let’s dive in…

Rest.

WHY I know resting can be the hardest part of recovery. It is for me. But resting is not laziness. So much healing happens in your body when you allow it to rest. So, give yourself permission to “fall behind.” Strip everything down to the bare bones. Put all the non-essentials on hold and let yourself rest. This is self-care.

HOW What are some specific ways you can rest when your sick? The answer to that question can vary person to person. But here are a few suggestions to get you started:

  • nap whenever you can
  • lay on the couch for large portions of the day
  • go to bed early + don’t set an alarm
  • stay off your phone and let your mind rest

Outsource.

WHY Because you can’t do it all. Especially when you’re sick. Remember, mama: you’re human. It’s okay to have needs, to ask for help, and to accept help from others.

HOW Once you’ve stripped everything down to the bare basics, see if you can outsource even some of those things. Here are a few examples:

  • Order your groceries online and have them delivered.
  • Order all other necessities from places like Amazon or Walmart and have them delivered.
  • If you don’t have delivery available in your area, ask your spouse to pick them up or ask a friend to drop them off.
  • If you’ve ever used a meal delivery service, now would be the perfect time.
  • Accept any and all help that is offered.

Hydrate.

WHY Staying hydrated is super important in general, but especially when you’re sick. If you have a fever and you’re sweating a lot or you soak in a bath or perhaps you’re throwing up, then you’ll want to make sure you’re staying hydrated so your body can fight off illness.

HOW This is also easier said than done. I know I didn’t have much of an appetite when I had the flu and everything tasted bland. Water was hard to drink like I normally do. So, I added a splash of 100% pomegranate juice to my water, I drank bone broth with a sprinkle of salt and lots of herbal teas. Aim to drink half your body weight in ounces of water, more if you’re running a fever.

Check out this video for more tips on staying hydrated.

Move.

WHY Depending on how sick you are (there were several days with the flu when I could barely get up off the couch), this might be something you save for later in recovery. But slow, gentle movement can help your body release stiffness, boost your mood, and encourage lymphatic drainage.

HOW Here are a few different ways I moved while I was sick:

Soak.

WHY Speaking of stiffness and lymphatic drainage, a detox bath will aid those as well. It will also help ease body aches, increase circulation, and promote relaxation. Epsom salts contain magnesium which is quickly depleted when our bodies are under stress (ie sick). Our bodies need magnesium for so many reasons, including helping our muscles relax and promoting restful sleep.

HOW Whether I’m sick or not, I love to soak in a detox bath a couple times a week. Check out this post for my favorite detox bath recipe and tips.

Eat.

WHY It’s so important to be supporting our bodies while they fight off illness. We don’t want to burden them any more than they already are. If you have an appetite, food is one of the best ways you can get nutrients needed to heal.

HOW If you have an appetite, focus on eating warming, whole foods that support your body with nutrients needed for the healing process. Think: room temperature, veggie-heavy smoothies, bone broth, soups, roasted veggies, and lots of good fats. Listen to your body. If you don’t have an appetite, try simply sipping on a mug of warm broth. Note: processed foods, sugar, caffeine, alcohol, conventional diary and gluten are all hard on our bodies, even on our best days. Try to steer clear of those while you’re body is recovering.

Here are some of my favorite healing meal ideas:

  • Veggie lentil stew made with bone broth
  • Chicken thighs, sweet potatoes, brussel sprouts or green beans roasted on a sheet pan
  • Chicken soup made with bone broth
  • Sauteed kale or Swiss chard, garlic, onion, any protein you’d like, served over polenta
  • This smoothie or this smoothie on repeat.

Outside.

WHY Sunshine and fresh air are both helpful when we’re trying to heal. Sunshine can boost Vitamin D levels (which boosts our immune systems) and fresh air can clear out our lungs and deliver much needed oxygen to our cells.

HOW If you can’t make it outside or it’s too cold, try to find a sun spot or west facing window to sit in. Otherwise, take a mug of something warm (if it’s chilly) or top off your glass of water (if it’s warm) and sit outside in the sun. Lay out if you can, exposing as much skin to the sunshine as you can. And don’t wear sunglasses! One of the big ways our bodies synthesize Vitamin D is through our eyes. If you have the energy, go for a slow walk around your yard.

Supplement.

WHY While the tips we’ve previously discussed will always take precedence over supplementing, a high quality supplement has it’s place.

HOW Here are some of my favorites to use when I’m sick:

Plan.

WHY Sometimes just having something fun to look forward to is enough to boost our spirits and tune our minds to recovery.

HOW I scheduled a hair appointment for when I started to feel better. It was so relaxing and rejuvenating. Here are a few more ideas:

  • Meet a girlfriend for lunch and a pedicure.
  • Go to a tanning salon. Seriously.
  • Get a massage.
  • Plan a day trip to somewhere new (or maybe an old favorite).
  • Plan that summer vacation or your winter getaway.

Listen.

WHY When we are in the habit of listening to our bodies, we can sense intuitively what they need most in order to heal. Being mindful can speed our recovery and give us powerful insight.

HOW Do a body scan and take note of how you feel. Now answer these questions: where do I need the most support? What can wait? What is working? What isn’t? Now you have some powerful information to use as you move forward in the healing process and beyond.

Have any questions for me? Leave them in the comments and I’ll be happy to answer! You’ve got this, mama. Never fear! One breath, one step, one day at a time.

For more self-care goodness, come join me on Instagram. And if you haven’t joined my email list yet, that’s a great place to find more of the same. Check out the side bar (or scroll all the way down if you’re on mobile) to view all the freebies I’ve created just with you in mind. I hope you find something helpful.

Let’s care for ourselves,

Hannah

Redefining Self-Care For A New Generation of Mamas

I’ve been thinking a lot about the term “self-care.“ It’s been trending, along with terms like “self-love”, for a while. When Soul Mind Body Selfcare was born at the beginning of the year, I thought long and hard about the terms I wanted to use and self-care kept coming to the surface. Even though I don’t particularly care for the term. I’ve always found it to be nebulous. I’m also an enneagram 4 so I don’t like latching onto anything that’s trending. Ha.

But there’s really no other term that describes what I wanted to communicate more accurately than self-care – that is, the act of caring for oneself. And I realized that if it’s nebulous and trendy and doesn’t resonate with the average mama then I’m just going to have to redefine it.

And that’s why I’m here. Writing in this space every week, emailing my list every week, showing up on Instagram every week. Because I am passionate about taking a nebulous, over-used term and reviving it, re-making it, REDEFINING it.

Self-care is caring for your soul, mind and body in consistent, tangible, and life-changing ways.

Self-care is way less about occasional splurges of money + time (getting a balayage or a gel manicure, i.e. what most people think of when they hear the term) and way more about daily, consistent choices to care for yourself in ways that cost very little money + make use of small pockets of time.

I used to make the excuse that I didn’t have enough time or money, that only five minutes of self-care wasn’t going to make any difference in the long run, that if I didn’t lay down the big bucks it wouldn’t count. I thought it had to be some grand production that took hours of time and lots of money I didn’t want to spend.

But that’s not what self-care is, mama. Self-care should never feel like a burden or be just one more thing on your to-do list. If it is, it’s not self-care. The read-deal #soulmindbodyselfcare makes us feel better, lighter. And it happens most often in the pockets of time sprinkled throughout our days. Five minutes here, two minutes there, ten minutes here…often in simple ways that don’t cost a dime. But it all adds up, it all counts, it all makes a difference. And it all qualifies as self-care. Just as much as the occasional splurges of time and money qualify as self-care, perhaps even more than those.

Self-care is often less flashy than massages and facials (although those things can be amazing if they fill your cup) and more down-to-earth like: optimizing your sleep, managing your stress, hydrating, taking the time to get dressed and put on makeup for the day, doing a brain dump, setting healthy boundaries, decluttering your mind and surroundings, practicing gratitude, fueling your body well, supporting your body’s detox pathways through movement and baths, letting go of what doesn’t matter, creating self-care routines, simplifying your wardrobe choices, and asking yourself the right questions. Just to name a few. Ha.

Self-care is about what fills YOUR cup, what tends to the deepest parts of who YOU are, what meets YOUR needs in the very best ways.

And so, self-care isn’t nebulous after all. It is, in fact, very personal and specific. And it’s not as trendy as the term suggests. It’s been around as long as mamas have been caring for their babies.

And if that’s the case, I think it’s best to embrace it. Clarify it, yes. Redefine it, absolutely. But embrace it all the same.

This post is the first in a new series I’m calling #smbsfreestyle. Where I write a stream of consciousness type post once a month. Less structured and more journal entry feel. The topic(s) will be something from my heart about everything from motherhood to self-care (of course) to health + wellness and beyond. More like a relaxed conversation between friends and less like a “how to” lecture with bullet points.

What do you think, mama? What jumps to mind first when you think of self-care? Has that been working for you? What part of the post resonated with you most? I’d love to hear in the comments!

I’m over on Instagram and, if you haven’t signed up for my email list, I’m there, too. If you sign up, I’m giving you my Healthy + Healing Warm Drink Guide FREE.

Let’s care for ourselves,

Hannah

Self-care is Setting Boundaries [Why We Need Them + How To Set Them]

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This coming weekend just got really busy all of the sudden… I texted a friend. Can we reschedule for next weekend?

There was a time, not too many years ago, when I never would have dreamed of cancelling on a friend. Or anybody for that matter. I never wanted to let anyone down, never wanted to disappoint anyone, never wanted to say no. I would quip that I must have a sign hung around my neck that said, “Please, take advantage of me.” I was always going, didn’t know how to rest, wouldn’t heed my body’s signals that it needed care.

But that was then. What bridged the gap? Learning how to set boundaries. A couple years into my self-care journey I hit a wall. That’s when I realized that I wasn’t going to get very far unless I learned how to set healthy boundaries.

Because self-care isn’t just warm drinks, detox baths, hydrating and brain dumps. It’s not just about getting a nap or time alone or taking five minutes to put on make up. It is all those things and so much more. It’s also the hard stuff, the heavy stuff. Like learning how to set healthy boundaries.

Setting boundaries is key to practicing self-care. If we don’t set healthy boundaries all our efforts at self-care will fail.

But why? Here are just a few reasons we need to set boundaries:

  • Setting healthy boundaries checks our pride. We are not superhuman with limitless amounts of time, energy or resources. Let’s not fool ourselves into acting like we are.
  • Setting healthy boundaries informs others of our limits. Some people don’t know + some people don’t care. Either way, it’s not fair to them or to us not to be clear about our limits.
  • Setting healthy boundaries ensures we have what we need for the things + the people who matter most. It ensures we’re not wasting precious time, energy or resources on the unimportant stuff.
  • Setting healthy boundaries keeps us safe. When we don’t have boundaries, anything goes. And anyone goes. We need protection from our own human nature and others who might take advantage of us.

But how? Here are some practical steps to setting boundaries:

1.) Identify a problem area in your life. Something that is wearing on you, draining you, perhaps even causing you anxiety and/or affecting your physical health.

Example: You can’t seem to put your phone down. Sounds and badges and notifications are constantly calling for your attention. You get a lot of texts and a lot of emails. You’re constantly checking + rechecking your phone. You’re always trying to answer a text, read an email or respond to someone on social media. You’re always distracted, trying to be in two places at once. You have a mental buzz that never really goes away.

2.) Identify your limits in that area.

Example: I don’t have endless amounts of time to respond to texts, emails and notifications. I can only be in one place at a time. I have about two hours per day I’m able and willing to give. I’ll handle the most important and leave the rest.

3.) Set healthy boundaries based on those limits.

Example: I’m going to answer emails + texts for 30 minutes in the morning and 30 minutes in evening, that’s all the time I have. I’m going to turn off all notifications except for texts from my spouse, everyone else can wait. I will check social media for an hour in the evenings when I’m not distracted.

Here are some more examples of how you might set healthy boundaries:

  • You cut ties with anyone who doesn’t lift you up. Starting with face to face relationships down to the people you follow on social media. You are kind but unapologetic. If you need to, you have the hard conversations.
  • You say no to any extra-curricular activities that don’t fill your cup. You are ruthless. You only get 24 hours in a day and every day is a gift.
  • You keep to firm wake times, quiet time/nap times and bed times for your kiddos. You find this to be a game changer because you need space at those times each day to care for yourself so that you can be a better mom.
  • You create and follow a budget each month. Especially during the holidays. You realize that managing your finances is self-care, too.

Does this resonate with you, mama? Have any questions? Please leave me a comment or send me an email. I’m here.

This post is part of our #smbselfcareis series. To read more posts in this series, go here.

I’m also over on Instagram and, if you haven’t signed up for my email list, I’m there, too. If you sign up, I’m giving you my Healthy + Healing Warm Drink Guide FREE.

Let’s care for ourselves,

Hannah

5 Ways To Care For Yourself During the Holidays

Mama, of all the seasons of the year where you should feel happy, light, peaceful and rested…it should be the holiday season. Our society has manufactured the idea of hustle + bustle, has told us it’s what true holiday spirit looks like, that our kids will grow up hating us and have to go to therapy if we don’t “do Santa” or bake 6 different kinds of cookies or wear ourselves out trying to find the perfect gifts. That’s just not true.

This should be a season of tuning in to the beauty right in front of us. A season of caring for ourselves and our dear ones and extending kindness to those in need. A season of soaking up the simple moments which usually end up being the most profound. This should be a season of making memories: of home, a crackling fire, Christmas stories read aloud, Bing Crosby serenading, and the story of Jesus’ birth lighting the way once again into a brand new year.

Perhaps even more so in 2020 than any other year before: We need peace, we need simplicity, we need quieted hearts, we need rest. We’ve already told our kiddos that this Christmas is going to be a simple, quiet one. No big to-do’s, no crazy happenings, just us – family – soaking up the beauty of the season. We’ve even called a toy moratorium. Except for a few things they need, a few books and learning resources, we’re not expending a lot of time or money on gift giving this year. The season itself and the depth of what it really means – Jesus, Emmanuel, Come to Live Among Us – is what we want to shine out above all else. And, you know what? They complained briefly the first time we mentioned our plan. The next time, not a peep. I think they were starting to understand. We keep repeating our plan periodically and I think I even spotted a bit of relief in their faces this last time. I know I feel relief.

Remember, mama, we have a choice. We have a lot more control over how the holiday season plays out (and our lives) then we often like to admit. Also, there’s this: true self-care – the kind that is consistent, tangible and life-changing – doesn’t have to cost any money or require large chunks of time. It doesn’t even mean you have to leave your house.

Let’s dive into my top 5 tips for caring for yourself this holiday season…

No.1 Get your sleep.

Sleep changes everything. Any mama knows this is true. It has to be a non-negotiable. Our bodies need 7.5-9 solid hours of sleep every night. On days we’re super active, we might even need a 20-30 minute nap mid-afternoon. Listen to your body. Follow it’s lead. Whatever needs to happen for you to get rest, make it happen.

  • Set a firm bed time + wake time for the kiddos (they need their rest, too!).
  • Work together with your husband to make sure you’re both supporting each other in getting rest.
  • Aim to be in bed a full hour earlier than you want to go to sleep. Read, relax, do a brain dump, unwind and turn out those lights on time.
  • Limit caffeine after noon and don’t drink alcohol or eat a heavy meal right before bed.
  • Use black out blinds or an eye mask to block out light.
  • Keep your bedroom cool for sleeping.
  • Use white noise or ear plugs to make sure you’re not disturbed (especially if you go to bed before your husband).

A note to mamas with young babies: The first two years with each kiddo can totally be rough, I get it completely. If it helps, don’t look at the quantity of sleep as much as the quality of sleep in those seasons. Work to optimize the sleep you do get. Example: if you can get your longer stretch of sleep each night from 10-2am that’s when our bodies do a majority of the detoxing/restoring/resetting and that will definitely optimize your sleep.

Also, check out Taking Cara Babies if you haven’t already. I’m not getting paid to share about her, but I would pay any amount of money to sleep well in the early months [years!] with my babies. Cara also has so much good information on her blog and IG page for free. Check her out! I’m taking her First Five Months course in preparation for our fourth baby’s arrival.

No.2 Make a daily #soulmindbodyselfcare appointment with yourself.

This means every single day you’re going to spend at least 10 minutes caring for your soul, mind or body. Put it on your calendar, set a reminder, make it happen. If you can give more time, then set aside more time. Go, mama! If you need to spread out the time in smaller chunks over the course of the day, then do that. Whatever works best with your schedule, whatever best meets your needs.

Here are some ideas for your time each day:

  • Take a detox bath.
  • Make a warm drink + sip it slowly (get my favorite recipes HERE).
  • Spend some time goal setting + intention setting for the new year.
  • Paint your nails.
  • Move your body – yoga, pilates, HIIT, go for a walk.
  • Do a brain dump.
  • Work on a passion project.
  • Declutter one space in your home.
  • Hydrate with a tall glass of water.

No.3 Drink a daily green smoothie.

There’s bound to be more sugar floating around during the holiday season. And it’s sometimes difficult to control what you eat and where due to family gatherings and holiday events. But if you start the day out right with a green smoothie (or even sub it for lunch or your afternoon pick-me-up), your body will thank you.

I swear by a daily green smoothie to keep illness at bay. This Chocolate Cherry Smoothie recipe is one of my favorites and this Beet-licious Smoothie is another on rotation over here. If neither of those strike a cord, maybe give my Sunshine Smoothie a try. It’s packed full of nutrients that will give your mind, body (and immune system!) a boost.

For more on winter wellness, check out my blog post and podcast episode all about why/how/what I stock to support our immune systems through the colder months.

No.4 Carve out quiet time before the day begins.

I know this is easier said than done, but it’s a lifesaver. Even just having 10 minutes to myself, to start the day on my own terms, makes a huge difference in how the rest of the day goes.

This is my typical morning routine right now:

I wake up around 7am, I do my tongue scraping/teeth brushing, splash cold water on my face and use the restroom. Then I apply my favorite face oil or serum (right now it’s this one – bonus: it smells like Christmas) and hop back in bed to do my gua sha routine (if you don’t know what gua sha is, here’s a great tutorial).

Then I dive into my quiet time. Right now I’m reading through the Psalms using a journal Bible. Then I pray through my list of what I call “affirmational prayers” – statements of faith in prayer form. Then I’ll look over my to-do list for the day, check email quickly, reply to any texts and then throw on my slippers and a cozy sweater and make my way out to the kitchen to start the day.

All of that might take me 20 minutes, but I am much more ready to jump into the fray when I’ve had some peaceful moments to myself first. I have a lot more patience and joy and our day just flows better.

Side note for mamas who have early wakers like I do: Don’t be afraid to set boundaries. My kids are in their room until 7:30am. They can use the restroom and they have their waters, but they are in their room with the door closed until it’s time to begin our day together. This is the boundary I’ve set and it works well for us. Do what works best for you, mama, but set those boundaries.

No.5 Say NO to anything that does not light you up.

Let’s make this tip specific to Christmas, although it can be applied to any holiday, birthdays or really any time of year. I love to send our annual Christmas card. It’s my thing. And because I love to send it, it’s fun to create, not a burden. I love having special Christmas mugs for each kid and making hot cocoa with marshmallows every chance we get. I love taking the kids to Hobby Lobby to pick out an ornament each year. I love observing a simple advent. I love making + decorating sugar cookies with the kiddos; we usually do that 2-3 times during the season. I love minimalist decor that melds with the color pallet of our home, that I can keep up through winter season (it’s such a downer to strip the house bare come January 1st).

What I don’t love? Time consuming crafts. Elaborate advent calendars. Lots of decorating that I have to take down/put away/store. Intricate traditions that depend on several different variables to be just right. Intense baking. Going anywhere crowded. Being out late. Being out. Period. Ha. So I don’t. I just say no. In fact, like I said at the beginning of this post, we don’t have anything currently planned for the month of December.

Choose the things you love, that light you up and and leave the rest. Never apologize if your style of savoring the season looks more like staying home in your cozy slippers and reading Christmas books to your kids by the fire. I promise your kids won’t care. All they want is a happy mama, a mama who is caring for herself.

Have any questions for me? Leave them in the comments and I’ll be happy to answer! You’ve got this, mama. Never fear! One breath, one step, one day at a time.

For more self-care goodness, come join me on Instagram and find the companion podcast episode for this post HERE. And if you haven’t joined my email list yet, that’s a great place to find more of the same.

Check out the side bar (or scroll all the way down if you’re on mobile) to view the freebies I’ve created just with you in mind. I hope you find something helpful.

Let’s care for ourselves,

Hannah

My Beet-licious Smoothie Recipe [Why It’s Not for Everyone + Some Great Add-In’s to Try]

I’m just going to start this off by saying: this recipe is not for everyone. And maybe that’s not the way to sell a recipe? But I had to put it out there. This has beets in it (if the title + the color didn’t give that away, ha), so it has that distinct earthy taste. I love it. But I’ve come to realize there are two camps when it comes to beets: love them or hate them. Which one are you?

If you love them or if you’ve never tried them, give this recipe a go. Maybe it will convert you. But I know you might still be thinking: why beets? What’s in them for me? Beets are a power house of nutrition. They contain folate, fiber and potassium. They can support your heart health, keep your digestive system moving and lower blood pressure + inflammation. Read more here.

So, are you ready to give this smoothie a try? Then let’s jump right in…

Add to a high-powered blender:

  • 1 cup fresh spinach
  • I cup beets, cubed and steamed
  • 1 cup frozen or fresh peaches, mango, oranges and/or melon
  • 1/2 cup frozen cauliflower
  • 1 banana (optional – I usually leave it out, but it does make it sweeter + creamier)
  • 4 cups filtered water (more or less depending on whether you want to eat it with a spoon or drink it with a straw – I’m a straw person)

Then try these add-in’s:

  • 1/2 cup bone broth + cut back water amount if using (Hear me out on this one: you can’t taste it, promise! And it packs a serious nutritional punch. Think: collagen/gelatin, potassium, several amino acids, and protein. Still not convinced, read this.)
  • 1 scoop collagen (instead of bone broth; I love Vital Proteins brand)
  • 1 tablespoon coconut oil (source of good-for-you fat + immune boosting lauric acid that can kill bacteria and viruses. More on coconut oil here.)
  • 1 tablespoon whole, raw flaxseeds (provide fiber and hormone balancing omega-3’s. More here.)
  • 1 tablespoon elderberry syrup (I could write a love song to elderberry syrup, but I’ll just say this: go here, make some and try it for yourself. Especially in the colder months, it’s an immune-boosting game changer.)

Blend everything until smooth, pour into a glass + enjoy! This makes enough for 3 16-oz servings. I like to drink one and save some for an afternoon pick-me-up or easy breakfast.

Still not sold on beets? Or loved this recipe and want another to add to your smoothie rotation? Try my Delicious Chocolate Cherry Green Smoothie. Promise you’ll love it! I mean, beets might be a stretch, but who doesn’t love chocolate, right?

If you’re new here and not sure where to start, how about reading my self-care story and then jumping on my email list by grabbing My Top 10 Self-care Tips for FREE. I promise I’ll never spam you, mama. My heart is to help you care for yourself well.

XOXO,

Hannah

Self-Care is Decluttering [5 Simple Steps to Lighten Your Physical + Mental Load]

Mama, do not underestimate the power that decluttering has to lighten your physical and mental load.

No matter what your opinion about Marie Kondo or whether or not you think decluttering is for you… I promise it is. It’s for everyone. And, no, you don’t have to fold your underwear a specific way to benefit from letting go of the things that aren’t serving you.

I’m going to walk you through five simple steps that will help you declutter your mind, your to do list and your physical space. We’re going to talk about brain dumps, turning those brain dumps into action steps, tackling those action steps, riding that momentum into our physical spaces and getting rid of the stuff that holds us back. For good.

Here are 5 simple steps to lighten your physical + mental load:

No.1 Do a brain dump.

Grab a blank piece of paper and a pen. Sit down and just start writing. Anything and everything that is on your mind. Catch up on the laundry. Finish the book on my nightstand. I feel super tired. Do some yoga. Schedule hair cuts for the kids. I really want to soak in the tub tonight. Text my friend to see how she’s doing. Clean out the fridge. Just like that. Freestyle. Get it all out. Feel better?

A brain dump always helps me get every thing that’s been swirling around in my mind down on paper. When I see it in black and white, I can determine what I need to do now and what I can do later. What I’m going to say yes to and what I’m going to let go. At the very least, I’ve decluttered my mind. And a decluttered mind is a quieted mind. Which is to say: hallelujah!

No.2 Turn your brain dump into action steps.

Grab a warm drink… Wait, have you snagged my warm drink guide??? If you haven’t, you can grab it now, whip yourself up one of my favorite recipes and then head back here. I’ll wait. No worries.

Okay, now that you have your warm drink in hand, take that piece of paper that you filled with your brain dump and let’s turn it into something actionable. Take a fresh sheet of paper and divide it into three columns: 1.) Do now 2.) Do later 3.) Let it go. Everything you put on your brain dump sheet goes in one of those three columns.

Tip: it’s helpful to cross out items on your brain dump sheet as you transfer them so you can clearly see where you’re at.

Now that you’ve got that done, let’s take a closer look at column no. 1, the “do now” column.

No.3 Set a timer for 30 minutes + tackle your “do now” column.

Take your “do now” column and number it by priority. Then set that timer for 30 minutes and dig into number one. Yes, just 30 minutes. It doesn’t sound like it will be enough time to get anything done, but I promise it is. I’ve found that when I focus – really focus – for even a short burst of time I am so much more productive.

Keep working until the timer has gone off or you’ve completed your list. If you still have items on your list (which you probably will because life), make an appointment with yourself for tomorrow and do the same thing. Thirty minutes, knock it out. Repeat Steps 1-3 as often as needed.

Phew. Now that you’ve lightened your mental load (and perhaps by default your physical load!), we can move on to decluttering your physical space – your home.

No.4 Make a list of all the spaces in your home.

Okay, we’re going to ride all that momentum you’ve built from tackling your mental space, right out into the physical spaces in your home. This is going to happen in stages, in layers, just like peeling an onion. It’s not going to be once and done in a single sweep. It’s going to take time.

What’s important is starting. We’re going to focus on doing one entire sweep of your home. What I’d like you to do now is make a list of all the spaces in your home, room by room. If you have a rogue closet or storage space or cupboard floating around, write that down, too.

Now, you don’t have to do this step, but it’s been helpful for me so I’m going to mention it. Put a mark by the space or spaces that are causing you the most angst right now. Usually for me, those are my laundry/mud room, the art closet and my closet. Narrowing it down will give you a great place to start the next + final step.

No.5 Choose one space from your list each day + declutter it.

Congrats, mama! You made it to the last step. And this one is so much fun (well, to me, but maybe I’m a weirdo, ha)! It’s tangible and you will feel the results almost immediately. Okay. You’re going to take the list from step 4 and declutter one space per day until you’ve decluttered every space on your list. If you marked the space(es) that give you the most angst, start with one of those. Or, if you feel overwhelmed, start with something small-ish and straight forward like a bathroom or a linen closet.

Either way, choose one space per day to declutter until you’ve worked through your entire house. There are a lot of philosophies out there about how to go about decluttering. I say, do what works best for you. When I declutter, I usually go item by item and make separate piles to give away/throw away/sell. And, honestly, I usually end up giving items away before I spend time trying to sell them, but that’s just me. Unless it’s a big ticket item, it’s usually not worth my time.

Now – and this is key! – after you’ve decluttered every space in your home, load everything up and take it to your local donation center ASAP. No excuses, no delays. If you are decluttering large amounts of stuff, you may want to do a run after every couple of spaces. It’s up to you. Just get it out of your house, out of your trunk and out of your life.

This set of decluttering steps are something I hope you’ll revisit as often as you need to, mama. I know I do. It’s so important to do regular decluttering sessions for our mental health and for the peace of our physical spaces. Remember: it’s not once and done. It takes time to slowly remove the layers. And, as you do, you’ll get braver and braver and better and better at letting go.

This post is part of our #selfcareis series. If you’re new here and not sure where to start, how about reading my self-care story and then jumping on my email list by grabbing My Top 10 Self-care Tips for FREE. I promise I’ll never spam you, mama. My heart is to help you care for yourself well.

XOXO,

Hannah