The 37 best self-care ideas to help with burnout, according to mental health experts

I’m just going to say it: Life has been too much lately. Between a car crash that wrecked my family’s only car, a major kitchen leak that’s left our home a construction zone, three young kids who always seem to have the latest cold, a full-time job and general life requirements (like, I don’t know, eating and sleeping?), I’m just grateful to get through each day.

But one thing my hardest moments have taught me (and trust me, I’ve had some doozies) is that you can’t afford to deprioritize self-care — as the cliché goes, you have to put your own oxygen mask on before caring for anyone else. But knowing that and doing it are two different things. So I asked three therapists where someone who’s completely tapped out should start.

Their first piece of advice? Stop treating it like a big project. Most of us don’t have hours to set aside each week, and that’s normal. “We don’t want self-care to become another item on the checklist that we don’t have time for,” says Katie Carhart, PhD, a licensed clinical psychologist and founder of Align and Empower Therapy.

Instead, Elizabeth Bodett Dresser, LCPC, suggests asking yourself: “What would make today 5% better?” Start there — even if the answer is something small. Here are over three dozen self-care ideas that may help burnout feel a little less permanent.

When you only have a minute

A minute won’t overhaul your whole life, but it doesn’t need to. Matthew Campbell, PhD, licensed psychologist and author of Our Primal 5: The Simple 5-Week Guide to Self-Care, frames self-care as tending to the basics of human functioning — sleep, movement, time outdoors, connection and what you consume. “That isn’t to say the more commercialized version of self-care is bad,” he says. “Spa treatments, fun trips and enjoyable activities are fantastic and can certainly help us feel better. But if we aren’t taking care of the basics, our ceiling for functioning is lower than it could be.”

1. Slow down your breathing. Deep, slow breathing may help you tap into your parasympathetic nervous system and reduce short-term stress. Aim for long, slow exhales — about six breaths per minute.

2. Ask what would make today 5% better. Dresser’s question is designed to keep self-care from becoming “another giant project you’re supposed to be good at.” The answer shifts with your life: a new parent may need “someone to hold the baby while they shower and eat an actual meal,” she says, while someone who’s been isolated may need “connection rather than more time alone.”

3. Change out of your work clothes. No one needs to spend a second longer than necessary in tight slacks and uncomfortable shoes. Set a cozy pair of sweatpants and slippers by your door so you can step into them the moment you’re off the clock — these detachment rituals can really make a difference.

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If you’re in the market for a new set of slippers for less than $15, this soft, pillow-y pair is an inexpensive way to support your post-work wind-down.

4. Send a “thinking of you” text. A minute is enough time to reach out to a friend or loved one you haven’t connected with in a while.

5. Say “no” to one thing. Take a second to determine whether letting go of a commitment would offer some relief. If so, tell the appropriate party, “I can’t do that this week” (Dresser’s exact phrasing). Carhart agrees the discomfort is worth it: “Boundaries feel tough in the moment, because disappointing others can feel stressful, but in the long run it can have a big impact.”

6. Unsubscribe from one email list. If your life doesn’t feel excessively packed but your inbox does, spend a minute clearing out the ones you never read.

7. Move for 60 seconds. Jumping jacks, a wall-sit, a sun salutation. It won’t fix your afternoon, but it gets you out of your chair. Sometimes a little movement can help change your perspective.

8. Look at something 20 feet away. If you’re bound to a computer and telephone all day, give your eyes and your brain a brief rest by focusing on something at least 20 feet away.

9. Write down the thing that’s actually bothering you. Sometimes it’s hard to name the actual thing that’s eating at you — it can feel like saying it out loud gives it power. Research indicates the reverse is true: naming it is a way to face it head-on and take some of the air out of it. So write it down. Read it and read it again. Then set it aside.

When you have 5 to 30 minutes

Before you pick a self-care activity, ask yourself what kind of tired you are. “Sometimes self-care looks like being more in tune with ourselves about whether we need more active or passive rest,” Carhart says. “Sometimes we genuinely need a day to rot on the couch and binge TV, because our body is simply run down. Other times, we may be craving more active rest — which can look like a walk in nature, engaging in a craft or hobby we love or creating something through art or writing.”

10. Put the phone somewhere else. When incessant notifications, work emails and your favorite news app start feeling like connection overload, set your phone aside. I like to “lose mine” in another room. Unless you’re on call for a specific emergency, your contacts will survive.

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If you don’t think you can disconnect without an assist, look into getting a Brick — a device that makes it easy to block notifications from apps and sites that you know are a distraction.

11. Write someone a thank-you letter. It’s a way to connect without picking up the phone. And if you’re worried it’ll land awkwardly or that you’ll fumble the words, research published in Psychological Science from 2018 found that senders consistently underestimate how much recipients appreciate it — and overestimate how awkward they’ll feel.

12. Cancel one thing you’re dreading. No one’s saying the events on your calendar aren’t important. But you don’t actually have to participate in every parent-teacher meeting, college meetup or work happy hour you’re invited to. Pick one and cancel it without adding anything in its place. “If we are over-scheduling ourselves, or taking on more than we actually have the capacity to do, we are going to find ourselves depleted,” Carhart says.

13. Write down what you’re grateful for. Jot down the things in your life you’re most grateful for — practicing gratitude is linked to small improvements in feelings of well-being.

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When life’s bummers keep coming, it can be really challenging to intentionally find things to be thankful for. Dedicated journals like The Original Gratitude Journal can help guide you with prompts to make the process easier.

14. Run through a quick strength routine. A full-body circuit takes 15 minutes and needs almost nothing. If you have a set of dumbbells or resistance bands, those’ll do the trick.

15. Do the thing you’ve been putting off. You know those things that sit in the back of your mind, silently sucking energy like unused, plugged-in appliances? The email you’re dreading, the appointment you need to make, the junk drawer that won’t even close anymore? The anxiety of procrastination is likely worse than the 5 to 15 minutes it’ll take to knock out the chore.

16. Order dinner instead of cooking it. Even a quick homemade meal can feel like too much some days. Don’t feel like you have to do it all alone. Outsourcing tasks, especially when you’re at the end of your rope, is a legitimate way to care for your own needs.

17. Take a walk outside. This doesn’t have to be some grand, pre-planned workout. Throw on your walking shoes, head outside and let the fresh air lift your mood. As Campbell puts it: “The best plan usually isn’t the most ambitious one. A 15-minute walk you actually take is more useful than the exercise program you keep meaning to start.”

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Need shoes you can slip on between meetings or wear with slacks for a midday walk? These Skechers kicks are a favorite. At under $70, they’re budget-friendly and are highly recommended by podiatric surgeon Dr. Dana Canuso in our roundup of the best walking shoes for women.

18. Put next week’s workouts on the calendar — and choose things you can look forward to doing. Workouts get skipped when they’re not planned for (or when they’re dreaded). Forcing yourself to go to a gym where you feel uncomfortable and out of place isn’t a winning plan. Choose three workouts that actually sound fun and block them out on your schedule — research indicates that exercise that makes you feel good while doing it is exercise you’re more likely to stick to.

19. Sit in silence. This is one I rely on first thing in the morning, before the kids wake up and after I start brewing the coffee. Complete silence. By myself. No phone, no podcast, no emails or conversations. Just a few minutes to sit on the porch or look out the window.

20. Stretch or foam roll. If the weather’s bad, spend the time easing muscle tension instead. I’m always amazed how much better I feel when I spend a few minutes loosening up my hips and low back.

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A tool that costs less than $25 may not feel quite as good as a $100 massage, but a foam roller lets you work out knots on your own terms — without leaving home, even if you only have a few minutes.

21. Make the bed or clear one surface. This has been a lifesaver in my house lately. Our kitchen construction has left us a full set of cabinets short, turning our table and remaining counters into drop zones for everything. Three times a day, I pick one surface to clear, which also helps clear my head. Research links clutter to lower well-being.

22. Start looking for a therapist. If you have felt your mental health fraying, five to 10 minutes is enough time to open your insurer’s directory and search for therapists in your area. You don’t even have to call yet if that feels like too much, but having a list of names is a good first place to start.

23. Dance to three songs and view it as “play.” Throw on your favorite tunes, move your body and cut loose — who cares if you’re not the best dancer? When researchers compared different kinds of exercise for depression, dance showed the biggest benefits, though that finding came from only a handful of small studies. Mostly, it’s permission to take life a little less seriously, even if just for a few minutes.

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You never know when a dance party will break out in our house. Thanks to the Echo Dot on our kitchen counter, we all get in on the action. I ask for bachata, while my 3-year-old inevitably says, “Alexa, play ‘The Floor Is Lava.'” It’s hard to stay stressed when you’re scrambling onto the nearest couch or counter.

When you can carve out an hour

An hour is a significant chunk of time to take care of yourself, so choose a self-care activity that will ease a major pain point.

24. Do a hobby with no output attached. Spend an hour on something you truly enjoy or have been wanting to try, like a puzzle, a craft project, a book. If you choose something new, remember it’s for fun, not for achievement. No one expects you to be a master crocheter on your first attempt.

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Nautilus Puzzles feature high-quality wooden pieces cut into shapes that match each puzzle’s theme — in this case, shells, fish, seahorses and turtles. Even the smaller puzzles offer a fun challenge with a beautiful payoff.

25. Go to bed a full hour early. Not “early-ish.” A full hour. And don’t lie in bed on your phone.

26. Walk a route you’ve never walked. It’s easy to get set in your ways, but experiencing something new — even just walking a trail you’ve never walked — can help you think about life and challenges in different ways while also lifting your spirits.

27. Invite a friend over. “While often we think about self-care as something done by ourselves, we may really be craving connection,” Carhart says — whether that’s “a video-chat, coffee date or spending a few minutes texting to check in.” Social connection is critical for mental health and longevity. If you’ve been skipping meetups because you haven’t had the mental space, start small — a quick call or a short walk with a friend counts too.

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A shared coffee or tea feels even more special when you serve it in a mug that’s as unique as the friend you’re sharing it with. I love these mugs because they’re sturdy and stable with a wide base that’s less likely to tip over when you enjoy a deep belly laugh. Plus, they’re handmade, so no two are exactly alike.

28. Take the workout class you’ve been eyeing. Whether online or at a studio, sign up for a barre, Pilates, cycling or dance class. Better yet? Invite a friend so you can fit in a workout and catch up.

29. Upgrade your bedroom for sleep. A dark, cool room supports better rest, and blackout curtains or a sleep mask could even enhance your next-day alertness.

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The importance of sleep can’t be overstated when it comes to managing stress, and a dark, cool bedroom helps encourage a good night’s rest. These are the blackout curtains I have in my own room — they’re well-made, attractive and affordable to boot, coming in a wide range of colors and sizes.

30. Cook a real meal and eat it sitting down. Pull out the recipe cards your grandma left you and make a dish you truly love. Light candles, set out a nice water goblet and eat slowly with a soft playlist in the background. Give yourself permission to enjoy every bite.

31. Take yourself somewhere alone. When was the last time you spent an hour browsing a bookstore or smelling flowers at the farmers market? I used to love walking the trails at a local park and sitting by a hidden creek for a while. Don’t think of it as an errand to run or a goal to achieve — think of it as a date with yourself.

32. Fix the one thing that causes daily friction. For me, it’s my kids’ pre-school prep. Set out school clothes for the week on Sunday, or get backpacks and water bottles ready the night before. Use the hour to build the system.

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No one’s saying organizational bins like these are the path to a stress-free life, but you’ll appreciate it when there’s less clutter in your space. These are the bins I use for my kids’ daily school supplies — one bin per kid — where they can drop their bags and shoes, then find them again in the morning.

When you have a full day

A full day of self-care is the tipping point — when the activities you select stop being maintenance and start offering real repair. That means some of these aren’t necessarily “fun.” But they’re worth it.

33. Do nothing. This is your excuse. Take the day. Grab that cozy blanket and lounge on the couch with your favorite book or headphones. Don’t let yourself feel obligated to run errands or do extra laundry — and if the guilt creeps in, Carhart’s permission is explicit: “Sometimes we genuinely need a day to rot on the couch and binge TV, because our body is simply rundown.”

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There’s something about a faux fur blanket that feels like cuddling under a cloud. This one is affordable and will make your day-long disconnect feel especially luxurious.

34. Take a “subtraction” day. Spend your day removing commitments that don’t align with you or your family’s priorities, even if they’re considered “positive” activities. Resign from the volunteer role that eats up your weekends. Leave the group chat that stresses you out. Cancel the gym membership that doesn’t deliver on enjoyment. As Dresser says, if you’re experiencing burnout, you may need “fewer commitments, not another wellness routine.”

35. Meal prep for the week. Select recipes that sound interesting, place a grocery order online, and when the ingredients arrive, prep a few days’ worth of dinners. A day of meal prep can contribute to a week of lower stress.

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Keep your meal prep at the ready with a good set of storage containers. These glass containers from Bentgo are safe for the microwave, freezer and dishwasher, and can go in the oven without their lids.

36. Take a day trip. Head to the local attraction you’ve been wanting to check out, or take a road trip to visit a family member you haven’t seen in a while. The break from day-to-day drudgery may give you the energy to get back in the saddle of your typical schedule.

37. Slay the organizational project. Clear out closets for donation, or organize and shred the documents you haven’t looked at in years. And if you have a pile of medical appointments you haven’t made time for, schedule them all for one day and power through so they’re no longer hanging over your head.

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No one gets particularly excited about sorting paperwork, but if it’s the task you’ve been avoiding, a couple of new file boxes (and a shiny new paper shredder) might help you get motivated. And if you’ve been hoarding “important documents” since 2002 (I recently found appliance manuals I haven’t owned in over a decade), you may be surprised by how much space you can free up.

As Dresser says, “Self-care doesn’t need to be impressive enough to post about. It needs to actually care for you.” So don’t get caught up in whether you’re “self-caring” the right way. If a five-minute break from social media or a 10-minute walk around the block gives you the mental space you need to refocus and keep pushing through your day, then trust us — you’re doing it the right way.

FAQs

What exactly is self-care?

“Self-care is anything that helps you tend to a legitimate need you have,” Dresser says. The key word is need, not want. Those needs tend to cluster around physical and emotional health — stress management, sleep, exercise, nutrition and social connection.

Is self-care the same as “treating yourself”?

Not quite. “Taking care of yourself and making yourself comfortable are not always the same thing,” Dresser says. Sometimes it’s a bath and a candle. Sometimes it’s the appointment you’ve been avoiding or going to bed instead of watching one more episode. Sometimes it’s setting a boundary and telling someone “no.” As she puts it: “Self-care doesn’t always feel good in the moment.”

Why is self-care important?

“If we aren’t taking care of the basics, our ceiling for functioning is lower than it could be,” Campbell says — pointing to sleep, movement, time outdoors, connection and what you consume as the key areas (and barometers) to check in on self-care.

How do I start when I have no time?

Start with small and specific self-care tasks or activities. Instead of deciding you need to take better care of yourself, which is way too broad to be helpful in the moment, Dresser suggests asking: “What is one need I’ve been consistently ignoring?” Then ask what would make today 5% better, and do that one thing.

Meet our experts

• Katie Carhart, PhD, licensed clinical psychologist and founder of Align and Empower Therapy in West Hartford, Conn.

• Matthew Campbell, PhD, licensed psychologist and author of Our Primal 5: The Simple 5-Week Guide to Self-Care

Our health content is for informational purposes only and is not intended as professional medical advice. Consult a medical professional on questions about your health.