What Self-Care Really Means (Especially in Midlife and Beyond)
When you read the word ‘self-care’, what comes to mind?
Do you envision a day at the spa, hours spent in nature, or a weekend far away from daily life?
Yes, those are all forms of self-care; however, you don’t need large amounts of time or money to practice self-care. In fact, simple forms of self-care that require no money and fit into your schedule make it easier to establish a consistent and sustainable self-care practice.
You Define Your Self-Care
Self-care is any intentional action that supports how you want to feel in body, mind, spirit, and life. Ultimately, self-care boosts your overall well-being. There are many ways to make this happen, so how I like to practice self-care may look very different from how you do!
You get to define what self-care looks and feels like for you. Doesn’t it feel freeing to know there’s no ‘right’ or ‘wrong’ way to define self-care?
To define self-care for yourself, start by paying attention to how different actions make you feel afterward. Not how they should make you feel, but how you actually feel. Notice what leaves you feeling calm, clear-headed, energized, or filled with joy. Recognize when you feel well-rested, nourished, and excited about life.
It’s irrelevant how anyone else prefers to practice. Figure out what feels right for you, and self-care will become part of your daily life.
Whoa - did I just say daily? Yep, I sure did. Don’t feel overwhelmed!
Keep reading to understand the benefits of a consistent self-care practice and how you can realistically fit it into every single day.
The Benefits of Self-Care
A consistent self-care practice supports how you want to feel and live in midlife and beyond. You know it’s good for you, but are you aware of the science-backed benefits of self-care?
Here are a few to care about:
Lower stress hormone levels
Lower blood pressure
Improved sleep, mood, and energy levels
Enhanced creativity and problem-solving
Improved circulation and mobility
Knowing these benefits may provide the information you need to build your self-care practice. But how do you make self-care part of your everyday? Make it easy, quick, and free!
Three Ways to Practice Self-Care in 15 Minutes or Less
The three actions below are simple, evidence-informed ways to practice self-care in 15 minutes or less. If you want some ideas of what to try, these cost nothing and can realistically fit into your daily life.
1. Move Gently to Support Your Body and Mind (15 minutes or less)
Gentle movements like walking, stretching, or Qigong increase circulation, ease tension, and help clear your mind. Just fifteen minutes of gentle movement can help with digestion after a meal and boost your problem-solving skills.
The goal isn’t an intense workout session (although it can be, if that’s how you define self-care!), it’s more about switching up your environment, getting your blood flowing, and reducing stress levels.
Pick your favorite way to move gently and find 15 minutes every day to make it happen!
2. Breathe to Calm Your Nervous System (5 minutes or less)
Breathwork is one of the fastest ways to shift how you feel. When you notice your thoughts and heart racing with overwhelm, stress, or anxiety, a pause to intentionally breathe can help you reset.
Here are two techniques to try:
Box Breathing: Inhale; Hold; Exhale; Hold (each for a count of 4)
4-7-8 Breath: Inhale for 4 counts; Hold for 7 counts; Exhale for 8 counts
As you breathe, focus on your breathing pattern, how your belly and chest move with each breath, and how it feels to fill your lungs and empty them. Aim for at least 2-minutes to allow your cycle of emotion to dissipate.
The beauty of breathing for self-care is that you can do it anywhere. Sitting in traffic, in line at the grocery store, or in a meeting. Research additional types of breathwork to expand your knowledge or address a specific concern. Here’s an article I like to reference.
3. Sit Quietly or Meditate (10 minutes or less)
Self-care can also be practiced by listening inward. Meditate if that feels good to you, or simply permit yourself to sit quietly for 10 minutes.
Silence your tech, set it off to the side, and just be. Use a form of meditation that resonates with you, find something beautiful to look at, or close your eyes and enjoy doing nothing.
This may sound easy, but it’s often a difficult thing to do. We rarely allow ourselves the time to be 100% with ourselves! If this is new to you, commit to practicing and start with 3 minutes. Build from there.
Curious about the different forms of meditation? Here’s an article I like to reference.
These three forms of self-care reinforce the message that you don’t need a lot of time or money to become an avid fan of the practice. Remember, small actions, done regularly, have a cumulative effect that supports your overall well-being.
I encourage you to create a list of your own ways to practice self-care in 15 minutes or less. Save the list on your phone or in your planner so it’s accessible when your stress or emotions are running high, and you aren’t thinking straight. Pull out the list and pick a self-care action!
In Conclusion
Self-care in midlife and beyond is about paying attention, making intentional choices, and caring for yourself in ways that truly support how you want to feel. When practiced regularly, even in small doses, it becomes a steady foundation for your well-being in this season and the next.
In midlife and beyond, priorities shift and evolve. What once felt certain may no longer fit, and what used to be effective might not work anymore. Collaborating with a Life and Wellness Coach like me can provide the space you crave to explore this season of life without judgment, guilt, or the need to please anyone but yourself.
Through guided conversation, practical tools, and small lifestyle shifts, you learn to quiet self-doubt and create habits that genuinely support your well-being. Find your rhythm again in a way that feels authentic, sustainable, and deeply satisfying.
Ready to feel different? Let’s talk about what’s possible for you.
Schedule your no-cost 30-minute Coaching Consultation with me at the button below.
The purpose of this post is to provide information and education (& hopefully some entertainment!). I am not a medical, mental health, or financial professional, so please do not interpret my words as the direction of a doctor, therapist, or financial planner.
I know you're smart and will ALWAYS consult with your physician or another appropriate, accredited professional before implementing any changes to your diet, medication, lifestyle, exercise regimen, supplement regimen, health practices, or investments. After all, you're here to live well, right??
Seriously - consult with your healthcare or financial team and assess your own risk. Verify what you find on the internet. I care about you!
