Article: Self Care, Routines, and Habit Stacking

Jul 24, 2024

Self Care, Routines, and Habit Stacking

We all know that self-care is important and pours into every facet of our lives, but for a long time reading inspirational self-care lists just left me feeling frustrated and overwhelmed.

As a full time working mom raising three little ones, it's not usually practical for me to get a massage in the middle of the work day or read for an hour each morning. And the times I did, I would often feel guilty, thinking about all the other things I should be doing with my precious time. As an entrepreneur with so much on our plates and filling our minds, I'm sure you can relate.

As I started battling burnout, I knew it was time to make a real, sustainable change.

I knew that I had to first shift my mindset and think of time carved out for self-care as just as important as time carved out for work, relationships, etc. Don't get me wrong, I believe quality time with my family is more valuable at face value than a massage, but when I'm not taking care of myself, mentally, physically, and emotionally, I'm not showing up as the best version of myself.

Secondly, I knew that I had to find a way to build self care into my routine in a way that would stick, that would make an impact, and that wouldn't take up hours of my day that I already felt short on.

After reading the book Atomic Habits by James Clear, I was inspired to transform my life through several small changes and "habit stacking" - The concept of gradually incorporating new lifestyle habits into your routine by associating them with an already-established habit.

I made a list of small things with great benefit that I could incorporate into my current routine and schedule.
Here's what I jotted down and why:

Ice Rolling - helps with energy, skin, inflammation, circulation, and muscle tension
Dry Brushing - helps with exfoliation, lymphatic drainage, circulation, energy, and digestion
Sunlight / Light Therapy Lamp - helps with mood, energy, circadian rhythm, cognitive function, and skin
Acupressure Mat - helps with pain relief, muscle tension, circulation, sleep, skin, mood, energy, stress, immune system, and digestion
Facial Gua Sha or Red Light Therapy Mask - guasha helps with circulation, muscle tension, inflammation, lymphatic drainage, skin tone and texture, collagen production, detoxification, and sinus pressure. Red Light Therapy helps with inflammation, collagen production, skin tone and texture, acne, cellular repair, and pain relief.
80 oz+ water (+ lemon) - lemon water helps with digestion, vitamin c boost, detoxification, skin health, energy, immune function, pH levels, fresh breath, heart health, and preventing kidney stones.
10 min+ Reading, Education or Meditation
2 mi+ Walking
10 min Stretching
20 min Power Cleaning
Automated Focus Settings

Here's how I incorporate these into my day without taking away hours from my schedule:

Ice Rolling - I ice roll my face and neck while I'm drinking my coffee and eating breakfast, which helps my skin care absorb better and wakes me up.
Dry Brushing - I dry brush my whole body following the patterns for lymphatic drainage for a few minutes after I wake up or right before I shower.
Sunlight / Light Therapy Lamp - Most days I'm inside the majority of the day, so I use my Light Therapy Lamp either while I'm getting ready in the morning, while eating breakfast, or at my desk.
Acupressure Mat - I use this on my office floor as a quick break if my back needs relief from sitting at a desk all day, or at night right before bed (usually with my red light mask, while Tommy and I are watching a show) and it helps my body relax before sleep.
Facial Gua Sha or Red Light Therapy Mask - I alternate between these two and do one or the other usually in bed while watching a show.
Lemon Water - Adding lemon to my water is so inexpensive with so many benefits, and I've made a point to be more intentional about hydrating throughout the day.
Reading, Education or Meditation - I've tried to replace scrolling with education (a crossword puzzle, a course, or apps like Duolingo and Impulse Brain Training) or reading. I often meditate in the sauna with the Headspace App (link gives you 30 days free). And I'm always listening to an audio book (I love the Libby app to listen to audiobooks free with a library card - you can check out my favorite books here) or an educational podcast (Huberman Lab, Goal Digger, and Skinny Confidential are a few of my favorites) while driving, cleaning, and cooking.
Walking - I usually walk at an incline for an hour at the gym before starting my Sweat App workout. I often use this time for team meetings, emails, and small to-do's from my phone. If I can't make it to the gym, I use a desk attachment on my treadmill at home so I can walk while working from my laptop.
Stretching - I try to squeeze in a few minutes of stretching at the end of my workouts, in the sauna, during a work break, or before bed and I find when I do, my body feels so much better.
Power Cleaning - I was already spending this much time or more cleaning, but less focused and constantly distracted by messes throughout the day. Now I set a timer, put on a podcast or audiobook, and power clean for 20 minutes (usually after the gym/before starting work, or at the end of the day after dinner). You'd be amazed at how much you can get done in that time when it's focused, and how much less you'll be distracted and picking up throughout the day.
Automated Focus Settings - I set up my phone's focus settings to automatically switch to "do not disturb" during my normal work hours, while I'm driving, and at bedtime. This has dramatically reduced distractions, lowers screen time, and helps my focus and productivity.

For me, I wanted to find small, inexpensive things that I could incorporate into my routine and could stick to, knowing that a handful of small positive habits could build to a big impact for my health, mood, and overall wellbeing.

If you're wanting to up your self-care routine or incorporate positive habits into your daily life, make a list of what’s important to you, and look at your day, finding ways you can sneak them in and stack them with something you're already doing. I know we’re all pressed for time, and adding more to our plate can be overwhelming. But these small changes have made a huge impact for me. I feel more ready to tackle the day and have a more rested mind when it’s time for bed.

This whole change has me obsessed with looking for new ways to habit stack. If you have any routines, habits, or hacks you love, please share!

P.S. You can find all my self-care favorites all in one place here.

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Alberto Cooper

February 5, 2026 at 10:33 am

DR. ODUNGA IS AN EXCELLENT SPIRITUALIST ONLINE WHO RESTORED MY BROKEN RELATIONSHIP AND I HIGHLY RECOMMEND DR. ODUNGA TO ANYONE IN NEED OF HELP! My husband left me for another woman 3 months ago and ever since then my life has been filled with pain, sorrow and heart break because he was my first love whom I have spent my entire life with. A friend of mine told me he saw some testimonies of a spiritualist called Dr Odunga that he can bring back lover within some few days, I laughed it out and said I am not interested but because of the love my friend had for me, she consulted this great man on my behalf and to my greatest surprise after 11hours my husband called me for the very first time after three months that he is missing me and that he is so sorry for every thing he made me went through. He came back to me and now we are happy together. I still can’t believe it, because it’s highly unbelievable. Thank you Dr.Odunga for bringing back my lover and also to my lovely friend who interceded on my behalf and for any one who might need the help of this great spiritualist here is the email address: odungaspelltemple@gmail.com, you can also add him on Whats’app/Call: +2348167159012

Cassandra Anderson

February 5, 2026 at 5:28 am

We were told that crypto was the next big thing and many people fell victim into the wrong hands and i was also one of them, i was told to invest and get 10% of my investment every month and it was looking all good at first because i got 10% the first month and i was persuaded to invest more which i did, the second month came expecting the next 10% then i was told to send my bitcoin barcode which i did the next thing i discovered that my bitcoin wallet was cleaned up, i was left devastated and lost, to crown it up the people i invested in stopped replying and all of these happened on telegram, i came across macprivateinvestigators@gmail.com and they helped recover all my stolen funds along side with the investment.

Hugo Relish

February 4, 2026 at 5:51 pm

3981 Moore St APT 101, Los Angeles, CA 90066

Many binary operations are rippers. I invested about $420,000 then I decided to withdraw after several weeks but the withdrawal wasn’t successful, then I tried to contact the binary operation email and phone number, I didn’t get any response from them that was when everything started looking weird. Some weeks later I got a mail from them insisting I should invest more money if I want to withdraw my money which I rejected, and I never heard from them again that it was when I knew I had been scammed. I was really devastated at that moment and felt so bad that my hard earned money was gone. After some month I came across a lot of testimonies on many bitcoin site how E/mail, SMITHWHITEHACKSERVICE@GMAIL COM had helped many people recovered there stolen, scammed or duped money on bitcoin or any other form on digital currency. I contacted them and they promised to help me get my money back, asked me some personal details of the scammer which I provided. The result was amazing. I recovered all my stolen money back within 72 hours. I was so happy as I never believed I could get my money back. Thanks SMITHWHITE HACK SERVICE you restore Joy into my life after several pains I’m so indebted!!

INFORMATION <> SMITHWHITEHACKSERVICE@GMAIL COM
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Blizzyeverhard

February 3, 2026 at 1:57 am

Life is always beautiful when you have good health. For almost 4 years I have been with Cancer and I was lonely and sad. Luckily I was addressed to a kind and great doctor. who help me To restore my health back to me. cure my Cancer completely with his herbal medicine. Today I am free of Cancer and very healthy, thank you very much dr Irosi For returning my health, I will always be grateful dr Irosi, If you are reading this testimony and having some kind of illness or diseases like. (1) hepatitis. (2) cancer. (3) HIV. (4) shingles. (5) fibroids. (6) diabetes.etc. and you can also contact him through WhatsApp(https://wa.me/+2349159062807) or E..mail drirosisolutioncenter@gmail.com

figo

February 1, 2026 at 6:20 am

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