How To Create Your Own Selfcare List

1. 00 Why Selfcare: Hi guys, My name is Emilio and I'm here today to talk with you about self-care. Self-care is care provided for you by you. It's about understanding your own needs and making sure that you actually take steps to meet them. It's about really understanding what is it that you need to happen in your day and your week, and making sure that you schedule those things in your calendar. Self-care doesn't have to be complicated. Self-care is not selfish. It's quite the opposite when you are feeling well. When your cup is full, then you can give more to others. If your cup is empty, if you are depleted, you don't have anything to give to other people needed to yourself. That's why self-care is such a simple concept, such a simple tool, but yet so powerful. In this course, I want to share with you a very simple way of creating your own self-care list is a list where you can include the activities that make you feel well, the activities that you can integrate in your day so that your life is more full of fun. Your mental health will be improved, your energy levels would rise, and your self-esteem will also increase. Self-care is going to help you create a better life for yourself and for the people that you love. And if you have no idea of how to get started, don't worry, I have you covered. I'm going to start with a very, very simple Lisa you can just do. And then from there we're going to move into a little bit more advanced one. If you are more of a creative person, you ready? Okay, let's go. 2. 01 Setting Yourself Up For Success: Okay, Before we dive in, I just want to let you know how important it is to set yourself up for success, not for failure. What do I mean by this? What I mean is that when you are trying to create our self-care list, if you are too optimistic and you create too many things too complicated, Most likely you are going to fail. Most likely you are going to give up. And that's kinda make you feel even worse. So in order to avoid that, while I strongly recommend you to do, is to set your, set yourself up for success by creating something very simple, something that you can actually achieve, at least the first week so that you can have those, you can get those quick wins really fast. And then you can celebrate a lot when you are doing those things. Because that way when you are celebrating, when you complete it something, you are going to feel better. You're going to feel more inspired and motivated. And then it's time to start adding some extra things if you feel like it. That's why you are trying to create new habits, because that's what you are doing here. You are trying to become aware of what you need to integrate in your life, things that you are not doing currently, and you are trying to form those new habits. You are trying to do those new things. And that's difficult. Change is difficult. So BGN there with yourself. Be patient, be simple. Just try to get started with little things. Do them and then increase them slowly. Start building that muscle slowly so that in a few weeks you will see a lot of change. A lot of great stuff is going to happen if you can be consistent. But the secret for you to be consistent is to start small and start building from there. So I just want you to know that if you fail, if one day you miss the things that you're supposed to do, instead of going to, I'm a failure, I'm going to give up, I'm not good enough. All those negativities, just forget them. Just say this instead. Okay. Today I didn't do this. But tomorrow, guess what? I'm going to try again, ultimately gonna do it again. And then that's your mindset from now on. Anytime you drop the ball, instead of being negative, you're going to be positive, you are going to be optimistic and you are going to set yourself up for success for the next day. Okay, Challenge accepted. Great. Okay, let's go. 3. 02 Basic Selfcare List: So let's get started by creating your basic list, okay? If you have never done self-care before, if this is your first time, I recommend that you start with it. Try to grab a piece of paper, your notebook. If you want to use your phone, that's okay too. But I strongly recommend that you use pen to paper if possible. Because that way you are not described that you don't get notifications. You get me, You know what I'm what I'm saying, right? So try to be in this mindset of Okay, become aware of what you need to think about the things that you want to see in your life. Very simple things. And try to come up with three to ten things that you can do that make you feel better. For example, in my case is taking maybe a few deep breaths. Could be one to just stand up and maybe just check my body a little bit and just maybe move. Juggling is something that I love doing and makes me feel really good because it's movement and its creative and allows me to stop my mind a little bit. Drinking a glass of water, bedding my cat, negative 80. You see, they're very simple things that I can do. They don't have to cause money. They don't have to take a lot of time and you don't need to be in a very specific place to do them. So try to come up with a list three to 10, something around that and just see what you can come up with. Okay, there's three to ten things that when you do them, you feel better. And then from there we're going to keep going and making their lives better and better. But this is a template where you can see some examples of things that we just came up with. This idea, some ideas for you to see how self-care list can look like. You can be very simple and it can be very easy to achieve. That's the secret. Remember, simplicity. Something that you can actually achieve on a daily basis so that after a week you feel inspire, you feel motivated because you are actually doing it. And then you can increase from there, you can include more things from there. You can explore new ideas, but get started small so that you can take action every single day, okay. 4. 03 Selfcare List By Location: Creating your self-care list by location is something that is very, very powerful tool. Why? Because you are not home all the time. You may go working. You may have to drive somewhere. You may find yourself in different places along during your day. So if you base your self-care list only when you are home, you are limiting yourself to only be able to practice self-care while you are home. So reflect about your day. Where do you spend time? If you spend time working, for example, and you spend maybe eight hours of work and that's in a different location that you're home. Try to come up with a list of things that you can also do there. So you can have alleles that allows you to do those activities anywhere you are. For example, if you are debriefing three times, you can do that anywhere you are. If you want to pet your cat or your dog, you can only do that if you are home, right? Unless you take him with you to work. So think about that. If you spend a lot of time at work, what can you do at work? If you spend a lot of time commuting in your car, what can you do in your car to bring that self-care piece with you? Can you listen to an audio book? Can you listen to something that is inspiring? What is it that you can do, right? There's B, be creative about finding things that you can do if you have to go to the doctor a lot of times because of health problems and you find yourself in the waiting room a lot. Try to come up with things that you can do there because that way your days cannot be better if you are doing chores, for example, I listen to stuff because it makes me feel better. That's my self-care. What I'm doing laundry, what I'm doing dishes while I'm cooking. I tried to make myself feel better and listening to something or watching something is something that helps me make that time more enjoyable. So think about that location is key and try to create yourself catalyst. Taking the location in a cup. 5. 04 Selfcare List By Activity: Creating yourself curlies by activity type. This is also really, really important. You need to understand the activities that you do throughout the day. If you find yourself working at an office world, for example, saving a lot on your computer, then your circuit least, most likely need to have something that is movement, something that is more creative, something that is different that the mental and sitting activity that you are doing most of the day. So for you maybe could be calling for a little walk, jumping up and down, goes on, we're on target with someone. See you have to change between like mental activities, physical activities, spiritual activities, relaxing activities, social activities, playful activities, you see? Yes, think about what is it that you need in my day, for example, if I'm working on my computer, I tried to break things down. I work on my computer memory for an hour. Then I stand up, maybe I go and grab a coffee or a glass of water, and then maybe I juggled my goal for like a couple minutes. Maybe I do like a meditation, few minutes meditation if I'm feeling stress, maybe I go for a walk around the block. Maybe I go and PET negative 2 and lay down if, if I've been doing exercise, tried to mix things up, try to explore how do you feel when you do those things. Try to see that recipe that you are trying to create and how they look like, how you feel when you do those activities. And if you're not feeling well, try to reflect and say, what can I include here to make this more enjoyable? Maybe you are sitting for too long, maybe including maybe a few minutes pause in between and doing something different. If you have an inactive Europe maybe sitting down for a couple minutes, right? You get me try to reflect, tried to understand your current situation, tried to really understand how your body is functioning in every task that you are doing and try to see what is missing there. What do you need to include more of the Union, more social time? Do you need more movement kind of activities? Do you need more creative activities? Do you need more mental and challenging activities? Do you just need to relax? What is it trying to come up with? When you are creating your list? Thinking about activity type is really, really helpful. Okay? So remember activity type location. Those are the two key areas that you have to take an account when you are creating your listening. 6. 05 Advanced Selfcare List: You're doing great. So by now you have your simple self catalyst with the things that you came up with in the first video, three to ten things. Now, you may have things by location and so things by activity type. So you see your laces progressing. You have to really test these things. You have to really see how they feel during the day. They are not set in stone. You can change them as much as you want. And this is going to be evolving with you. Okay? It's time to see some examples. So this is my journal, for example. And I keep this piece of paper inside. Every time I open the journal, I see myself catalyst. I don't look at it every single day. I'm not going to lie to you because some of these things are already, I have them in my head. But just doing this exercise helped me really, really become aware of my needs. So as you can see here, I have a lot of things going on. But this list came after me doing this exercise for a few times, right? So you can see that I have things that take less than five minutes. I have sport and exercise. I have relaxing and fun things to do. I have things to do with Eva. She's my daughter right now, she's two years old. And Samantha myself, my wife, Samantha myself, we split our time 50% with hair. So I have heard quite a lot and I have to come up with things I can do with it so that we can have fun together. And then I have things to do with some with my wife. So these are good groups of activities that helped me really sketch on my day with more intention. And I also use different colors. As you can see. I have green for physical or ants for relaxin, yellow for creative. Pink or purple for fun, and blue for social. So these are things that also helped me when, if I'm feeling, for example, a little bit lethargic, I've been sitting for a long time working on my computer. I tried to find green things to do. I may go for our rebleeding adventure. I may just dragging my balls. I made, tried to go for a quick run, maybe a walk around the block. If I am tired physically because I've done a lot of exercise or activity and I need to relax. I will look for something or it relaxing, right. And then if I'm with my daughter and I need to relax, I will look at the group of things to do with my daughter and MC. If there is something there, if there is nothing, that's my chance to be more creative from C, what can I include for me to be able to relax while I am with my daughter. You see what I'm doing here. You are becoming aware of your situation because in the present moment you are filling something and having a year now, having a way to track how you feel is really, really helpful for you to be able to make changes in your self-care list. Okay? Another example is my wife's Yana. As you see, she has a self-care list in this page, and then she has it by location. She has things to do at home and things to do outside. And she also has morning routine ideas. Once you get more advanced with these things and you are more consistent, remember to start with simple things that you can accomplish every day and then start increasing then from there. But once you get to a point that you are comfortable, you have explored different ideas. That's when you can get creative about, okay, do I want to create a morning routine? Do I want to create that night routine? Do I want to create a middle of the day routine? What activities may fit in there, but this comes with experience. So don't try to aim for that from day one. If it feels overwhelming, okay. If it feels right for you, just go for it. But if you feel overwhelmed, start simple, just basic things that you can accomplish and then start growing from there. Okay? So these are some ideas that you can see so that you can create your own one. If you are creative, you can include some drawings. You can put color. You can do as much as you want. If you are not creative, you can just do something simple. Yes, a bullet list. Okay. 7. 06 Including Your Loved Ones: Now it's time to include your loved ones. Doing the self-care list is a really great exercise for yourself. But it is way we were before. If you can share with the people you love, the people around you. If you're living with someone with family members, children, parents, flatmate your spouse, it's very, very important that you share this exercise with them. Why? Because a few reasons. Once you become aware of what you need and you create something tangible and specific, your family, your loved ones. They can understand and they can become aware of what you need. That's number one. Number two, you can encourage them to do the same thing so that you also get to know what they need. By doing this together, you are keeping each other accountable. So my wife, for example, she tells me when I'm feeling Granby or I'm like Not balance. She comes and says, Have you done anything from your self-care list today? Why don't you just go and juggle a little bit? She she just turned very specific these because she knows what I what I can do and she knows what makes me feel well. So you can do the same with the people around you. They can keep you accountable. They can encourage you to, you haven't, that they can call you up when they are feeling like you are feeling a little bit of what's going on. Have you done any self-care today? And they can tell you very specific things because they know them. So I invite you to share your to your self-care list with the people around you. People who live with you, people that are close to you share with them what you are doing because it's exciting is something that is improving your life. And they are going to notice that two, and guess what's going to happen when they see the impact that you're having in yourself and how you are showing up now and how happy you are now compared with before. They are going to want to do the same thing, and then you are going to be there for them. So this is a win-win situation. This is so, so important. Samantha, myself, we normally do this together sometimes, and sometimes we do it apart, but we are very aware of what it needs. So I know what she needs and I know what I need, that she knows what I need. And we will do this in with our daughter when she starts growing up with more, invite her to do these things so that we can know where she wants to and she has her boys. So this is why it's so powerful to share. So make sure that you share with everybody, okay. 8. 07 Finding Time for Selfcare: Ways to integrate self-care in your day-to-day life. So now that you have your list, it's time for you to think about how are you going to make sure that you are actually taking action on those things? How are you going to remind yourself that these things are an option for you to do and that when you do them you feel better. So a few ideas that I have for you. Our idea number 1, use your phone, use the calendar and said reminders, said are reminded that goes off a few hours, once every few hours, every day. And that's a constant reminder of something that shows up and then it makes you aware of all well, half identity, self-care today. I'll have any self-care today. Once this becomes a habit, you can remove those alarms, those reminders, and then because you would just do them automatically. Another idea that I have from someone else that told me she told me that she was trying to integrate debriefing more in her day. So what she was doing our work is she was putting red stickers in different places at the printer, at the coffee machine. People were asking him, why are you doing that? And it was a reminder forehead to remember to debrief three times. So that was really cool. Another way to do it, to create yourself a habit tracker. A habit tracker is something where you bright here, the days of the month. And then you write here the activities that you are trying to do, and then you just call the days that you do them and that is that you don't so that visually, when the weekends or the month ends, you can reflect very quickly and say, Oh wow, Have I exercise this week? And then you can see very quickly if you have or if you haven't, same with any other activity. This is not a tool to make yourself feel, but this is just a tool to help you reflect and see the reality. Because as I was saying in the last video, creating habits is difficult. Won't happen overnight. You need to allow yourself time and patients, and these are just tools to help you become better. Okay. Another thing that I was using, I dropped the ball, but it's an area that I want to show you. I just created these lists of things that I wanted to do three times a day. So I have this by my my table and then anytime for example, I have, I want to do fine 52 naps. I have like a climbing wall that I do that synapse. So when I do them, I will just cross here. Then if I do them twice, I will just cross twice. And then at the end of the day, I can see what I have done. And then I can erase this very easily because this is inelastic corner. So you can customize what you are writing here. You can change it as many times as you need, and it's a very visual way for you to keep track. Some people use. You can also use a bold. You can use something with magnets. You can create anything that you want. Just to remind yourself. Another fun way to do it is having a mason jar and then pulling the activities that you want to do in here. And then you can shake it, and then you open it, you bring one. And then whatever it says, you have to do that thing. That's something fun that we used to do before. We're not currently using the system, but before it was kind of fun to do it. And this could be a great idea to do it with children because they get to write the things or maybe they can draw something, they can put it in here. And then it's a lot of fun too. Yeah, Shake it, bring something out and then make it happen. So these are just some ideas to help you integrate the self-care in day-to-day, accountability is always great. So if you have shared this with other people that you love, people that you live with or your friends or family, make sure that they take in with you. And they asked you just ask them to ask you, have you done self-care today? Just be very specific. You can call your parents or your children and you can say, Can you please call me this day at this time and ask me half you exercise today. Have you done the briefing today? Have you military for five minutes a day, whatever it is that you have in your list. And then they will keep you accountable. And you can do the same for them too. So this becomes something social, something fun. And hopefully it will help you integrate those, these new habits in your life. The last thing that I want to share with you is the concept of habit stacking. For example, this past week I started meditating every morning for I tried to do 20 minutes, but sometimes it's ten minutes, but I don't have my coffee until I meditate in the morning. So that's my reward. And I have a habit of having a coffee because I enjoy having coffee. But I tried to meditate first, and then the reward is the coffee. So the heavy becomes at, that's stuck to the coffee drinking. So that's a good way for you to try and integrate something. For example, if you are brushing your teeth, maybe you are trying to deep breathe three times before you brush your teeth. You can think about any other thing that you do during the day and try to stack and you have it on top of one that you are already doing. Okay? I hope this course was helpful. I hope that you could create your self-care list. I can't wait to see what you create it. Feel free to share. Feel free to tag us in the post wherever you want to share it. I hope your life becomes better. Okay, have fun and see you in another course.