Self-care is far from a modern trend—it’s an ancient practice woven into the fabric of civilizations long before the term became a buzzword. The Greeks embraced it through gymnasiums, pankration (a fusion of boxing, wrestling, and pilates), and holistic wellness. The Romans perfected the art of restoration with public bathhouses, alternating between hot baths, cold plunges, saunas, and massages. Even Hippocrates, the father of medicine, famously declared, “Let food be thy medicine and medicine be thy food.”

Yet, self-care is deeply cultural, evolving in distinct ways across the world. Denmark embodies it through hygge, a concept centered around warmth, coziness, and simple pleasures. In Sweden, cold plunges are a way of life, while Finland boasts nearly one sauna per household—a testament to their belief in heat therapy for both the body and mind. Japan’s onsens offer a sanctuary for muscle recovery and relaxation, whereas in France, self-care is found in the ritual of slow, indulgent meals.

Ultimately, self-care is deeply personal—it’s about what makes you feel restored, balanced, and whole. For some, it’s the quiet ritual of coffee or matcha in the morning; for others, it’s the choice between early risings or slow, restful mornings. It might be a long soak in the bath or the simple joy of unwinding with Netflix at night.

With the demands of life pulling us in every direction, it’s easy to push self-care to the bottom of the list. But prioritizing yourself isn’t a luxury—it’s a necessity.

Here’s my take on crafting a self-care routine that truly puts you first.

Morning Routine: Energize & Refresh

1. Wake Up Early (6:30 AM - 7:00 AM)

• Open your blinds for natural light.

• Take a few deep breaths to wake up your body.

• Drink a full glass of water with lemon to hydrate.

2. Morning Matcha Ritual (7:00 AM - 7:15 AM)

• Enjoy a cup of matcha latte with protein powder for a sustained energy boost without the crash.

• Add collagen or adaptogens (like ashwagandha) for extra benefits.

• Snack on a handful of almonds or walnuts for brain fuel and protein banana bread.

3. Pilates Session (7:30 AM - 8:15 AM)

• Core & Sculpt Routine (30-45 mins)

• Focus on core activation, flexibility, and strength using resistance bands or light weights.

• End with a 5-minute stretch & breathwork to release tension.

• If outdoors, do a brisk 10-minute walk after Pilates for extra circulation.

4. Post-Workout Protein Smoothie (8:30 AM)

• Protein by N99 shake:

• 1 scoop vegan protein

• 1 cup almond milk

• ½ frozen banana

• 1 tbsp almond butter

• 1 tsp chia or flaxseeds

• Optional: Maca powder for energy & hormone balance

Midday Routine: Productivity & Wellness

5. Focused Work Block (9:00 AM - 12:00 PM)

• Stay hydrated (water or herbal tea).

• Use Pomodoro technique (50 min work, 10 min movement/stretch).

6. Light Lunch (12:30 PM)

• Balanced Protein Bowl:

• Greens (kale, spinach)

• Protein (chickpeas, tofu, black beans, etc.

• Healthy fats (avocado, olive oil)

• Complex carbs (quinoa or sweet potato)

• Dressing: Lemon, tahini, or miso-ginger

7. Short Midday Reset (1:00 PM - 1:15 PM)

• Take a 10-minute walk or do standing stretches.

• Do 5-minute journaling (intentions, gratitude, or mindset shift) - if that is your thing!

Afternoon & Evening: Wind Down & Restore

8. Low-Impact Movement (4:30 PM - 5:00 PM)

• Gentle Pilates, yoga, or mobility work to release tension.

• Foam roll or use a massage ball for muscle relief.

9. Early Dinner (6:30 PM)

• Anti-Inflammatory Bowl

• Roasted veggies (zucchini, mushrooms, carrots)

• Lean protein (tempeh, tofu, or salmon)

• Turmeric & ginger-infused dressing

• Herbal tea (peppermint or chamomile) to aid digestion.

• Craving a sweet? Eat some dark chocolate, dates, or protein carrot cake. 

10. Evening Self-Care (7:30 PM - 9:00 PM)

• Epsom salt bath or hot shower with essential oils.

• Gua Sha or face massage for lymphatic drainage.

• Read, journal, or practice meditation (10-15 mins).

11. Nighttime Wind-Down (9:30 PM - 10:00 PM)

• Take magnesium & adaptogens (ashwagandha) for relaxation.

• Light stretching before bed.

• No screens 30 minutes before sleep.

12. Sleep & Recovery (10:30 PM - 6:30 AM)

• Use blackout curtains & keep your bedroom cool.

• Diffuse lavender oil for relaxation.

Bonus: Weekly Self-Care Upgrades

✅ Infrared Sauna or Ice Bath (1-2x per week) for recovery
✅ Massage, acupuncture, or foam rolling
✅ Meal Prep Protein Bowls & Smoothie Packs for ease
✅ Spending time outdoors for Vitamin D

It’s easy to get swept up in the relentless pace of life—whether it’s university, work, or the endless to-do lists that come with it. Falling into less-than-ideal habits happens, but the key is to give yourself grace. Progress isn’t linear, and it was never meant to be. Do your best, embrace the ebb and flow, and find what truly works for you.