International Self-Care Day: 5 simple self-care rituals for a healthier, fitter you

Self-care tips for mental health: Start by carving out one hour every day when you’re completely offline. No scrolling, no replying, no screens. Use this time to go for a walk, stretch, cook, draw, or just stare at the ceiling (Image: Pexels)

On International Self-Care Day (July 24), it’s worth asking when was the last time you truly paused to take care of you? Set at the end of Self-Care Month, which begins on June 24 and spans a symbolic “24/7” reminder, this day is more than just a calendar note. It’s a timely nudge to reclaim your well-being in a world that seems to always be on fast-forward.

For youngsters juggling deadlines, social media fatigue, work pressures, and a constantly buzzing phone, self-care can often feel like a luxury or something that’s too elaborate to maintain. But the truth is: self-care doesn’t have to be expensive or time-consuming. It can be a small, consistent DIY ritual woven into your daily routine and something that helps you reset, recharge, and re-center.

Here are 5 no-fuss self-care practices you can include in your routine. Your future self will thank you for every small, kind act you start today.

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1. Digital detox hour: Start by carving out one hour every day when you’re completely offline. No scrolling, no replying, no screens. Use this time to go for a walk, stretch, cook, draw, or just stare at the ceiling (yes, that counts too). Giving your brain a break from constant information overload is like hitting the refresh button for your mind. Set a timer and leave your phone in another room and do a ‘mindful nothing’ session for just 15–30 minutes.

2. DIY face and feel mask night: Combine skincare with self-reflection. Once or twice a week, light a candle, put on your favorite playlist, and apply a homemade face mask using ingredients like honey, yogurt, or aloe vera. While your skin soaks in the good stuff, jot down a few thoughts in a journal about how your week has been, what’s been bothering you, or one thing you’re grateful for. This practice engages all senses and helps you slow down while offering both outer and inner nourishment.

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3. The ‘One Good Meal’ rule: If you can’t always eat clean, aim for at least one nourishing, home-cooked meal a day. Cook it yourself if possible. Pick seasonal veggies, play with herbs, and treat your kitchen as a personal lab. Food is fuel, but it’s also therapy; especially when you’ve made it with your own hands. Cooking is proven to reduce anxiety and boost self-esteem, especially when done without rushing.

4. Morning reset playlist + stretch combo: Instead of waking up and reaching for your phone, get up, press play on a feel-good playlist (think mellow indie or instrumental beats), and do a five-minute stretch. Breathe. Move slowly. Roll your shoulders. Touch your toes like it’s a morning handshake with your body. Movement wakes your system gently, and music sets the tone for the day.

5. Social de-clutter Sundays: Take a weekly inventory of your social media and communication habits. Unfollow accounts that make you feel less than, mute conversations that drain you, and leave group chats you no longer resonate with. Your digital space should feel like your mental safe space, not a minefield. Treat this like digital spring cleaning, small but incredibly effective for mental clarity.