self-care practices that cost $0
no gatekeeping self-care and wellness over here! 10+ ways to take care of yourself without touching your wallet.
The act of self-care is anything you can do for yourself to keep yourself mentally, emotionally, physically, socially, and spiritually healthy.
I am a big “self-care” girly myself, so I’ve always filled my social algorithms with different tools and practices to help keep me holistically healthy.
I’ve noticed a huge emphasis these days on wellness.
And look - I’m not new to the planet - I understand that this has ALWAYS been a booming industry. However, the wellness space is now a $1.8 trillion market.
Millennials and Gen Z prioritize their health now more than ever, so consumer spending on wellness products and services continues to rise. When I say “wellness,” I’m not just talking about gyms and Pelotons but preventative, cosmetic procedures, supplements, food services, weighted blankets, and yoga and meditation classes. It’s a widely-encompassing industry!
I don’t say this to impress you with my vast knowledge of stats and market research (though I am always open to receiving compliments about how smart I am!); I say this because marketers, influencers, salespeople, etc., know how valuable this industry is. They know people are waiting to be told what to do about their health. They know people will spend lots of money to feel and look good.
That’s why wellness brands like POOSH and GOOP encourage people to splurge on $2,695 LED Lasers and $700 Infrared Blankets, respectively. We also have medical professionals pushing $300 dermal filler to make 20-somethings look younger.
…to make… 20-somethings… look… younger…
And hey, I’m not knocking anything (except the idea that, basically, infant adults need to look any younger than they already do). If you want to spend that kinda money on your well-being, I will never stop you.
If you got it like that, baby, buy me something too, shoot.
But when it’s all about “THIS UNAFFORDABLE PRODUCT WILL KEEP YOU HEALTHY,” self-care becomes a luxury that only the well-off can afford.
And that’s just not right.
So here are some self-care practices that cost $0. These are based on a list of evidence-based “energy givers” that raise our frequency and leave us feeling REALLY good. These are things anyone can do. A few might require a little money - for example, specific ingredients IF YOU WANT THEM, a new book by your favorite author, etc.… but these practices can be designed to look however you want them to for little to no extra spending.
self-care practices that cost nothing
01. pick up a book & get out in the sun
You’ll always hear this, but sunlight is indeed one of the best medicines. Through the production of vitamin D and serotonin, sunlight exposure can boost your mood and improve your sleep - and what is more “self-care” than that? If you can’t bring yourself to just lay in the sun with your phone on DND, then grab that book you’ve been putting off reading, a blanket, a bottle of water, and some snacks and set up shop in your backyard, beach, or a local park.
02. make a homemade ice bath
The internet is poppin’ with cold plunge content, and honestly, it's for good reason. Cold plunge benefits can include immune system support, increased blood flow, reduced chronic pain, and boosted metabolism, and can lead to better sleep. The last time I did a cold plunge, I paid about $40 for 30 minutes, and while I felt it was worth it, I do consider this a luxury. While you could totally buy a large tote box and keep it filled with ice, or you could even buy an ice bathtub for around $70, you can cold plunge at home for no money as long as you have access to a bathtub. Fill your tub up with cold water and - to make it really cold - add cups full of ice or throw in some ice packs to meet your desired temperature.
I can also recommend an ice bath for your face to help reduce inflammation, improve circulation, and increase energy. Add cold water and ice to a large bowl and submerge your face for 20 seconds. This process always releases endorphins and makes me laugh!
03. move your body however the heck you want
There’s a lot of controversy these days about what is considered exercise and what isn’t. Don’t listen to these people who claim that walking isn’t exercise. At the end of the day, most of us do not move our bodies enough, and when someone tells us what little movement we can all do isn’t the “right” kind of movement, it can make it even harder to get enough exercise in. Movement is a pivotal piece in taking care of ourselves! It stimulates blood flow, reduces stress and anxiety, and helps us sleep better… it’s necessary!! So move however the heck you want to move! Have a dance party in your living room, go on a walk through your neighborhood, take a free yoga class online, or rearrange your bedroom. Just move your body in a way that feels great, and do it often.
04. ground yourself in nature
You don’t have to be an Earth girl like me to know that nature is healing. Exposure to nature can make you feel better emotionally and contribute greatly to your physical well-being. If you’re finding yourself feeling overwhelmed by life and your environment, take a moment to touch grass — literally. I love to go barefoot in the yard, and even before I had a private backyard, I used to find myself sitting under trees at the local parks, taking in the smells and sounds around me. Get your nature in however you can!
05. self-pleasure as an act of self-care
I’m not one to shy away from taboo topics — self-pleasure is sexual wellness and love (especially self-love) is an energy giver, thus self-pleasure IS self-care. Additionally, I believe that whenever we prioritize ourselves, there’s this feeling of shame that comes with it — “It is selfish to put my needs first,” “I should be doing XYZ and not resting,” etc. If you think about it, often masturbation brings about the same feelings of shame and guilt. That’s why I think the act of actually doing it is so freeing. So, light some candles, put on a playlist that gets you in the mood, set the intention that you are going to make this moment all about you, and affirm for yourself that you are deserving of your love.
06. journal on the things you are most grateful for
Gratitude greatly impacts your attitude. Not only is the acknowledgment of goodness in our lives beneficial to our mood, but there are also studies that show practicing gratitude can help improve sleep, mood, and immunity while decreasing depression, anxiety, and disease risk. Make a list of what you are grateful for, or feel free to use these journal prompts I wrote in 2022. ↓
07. cancel your plans, draw yourself a bath, hop into bed early
I know that canceling plans is every people-pleasers worst nightmare, but what if you bailed on something you really didn’t want to do for something that would feel so good? If you’ve been pouring from an empty cup (or have been feeling pretty close to it), put your care first! Draw yourself a gorgeous candlelit bath and soak. You can use this time to read, to self-pleasure, to journal, to listen to a meditation, or simply sit. Then, after you’ve dried off, lather yourself up in a good lotion, put on your jammies, and climb into bed early. Nothing beats a good night’s rest. Plus — you’ll save money!
08. listen to a meditation
Meditation can help you relax and learn to center yourself. Research shows that it can help you manage your stress, lower your resting heart rate, lower your blood pressure, help you sleep better, and allow you to focus on the present. There are many types of meditation made for beginners and experienced meditators. I recommend starting your meditation journey with this post from 2023. I include my recommended meditation apps and a few guided meditations I have enjoyed over the years. ↓
09. experiment in the kitchen
Cooking can be really therapeutic, and it’s truly an act of taking care of yourself. Preparing a healthy, tasty, and satisfying meal expresses kindness toward yourself. I find experimenting with new recipes and new flavors brings out my creative side while stimulating all of my senses. Focus on preparing warm, gently cooked food for better digestion, and opt for more nutritious and less-processed foods if you have access to them.
10. laughter as the best medicine
Laughter is an energy giver. It also has many health benefits, like decreasing cortisol spikes and reducing the potential for coronary heart disease. To make yourself laugh more, you could spend time with your funniest friend, you could scroll TikTok (though I don’t recommend this as self-care unless you have a timer set), or you could literally force yourself to laugh until it becomes genuine.
I found this practice on Insight Timer a year ago and absolutely loved it. The practice is to consciously move into an abundance mindset, but the teacher uses a laughter technique that I found to be a great release. It might not be free if you do not have a paid app subscription, so here is a free Laughter Yoga practice on YouTube!
11. vision board your future
Studies show that getting creative can be a great self-care tool. However, sometimes people think to get “creative,” they have to buy art supplies or know how to play an instrument. One way you can get creative AND help your mental health is by putting together a vision board. A vision board is a visual representation of the goals you choose. Creating one allows you to think about the future you desire to create for yourself and is often used as a tool to help you change your behaviors to meet the goals you’ve set for yourself. You can create one by cutting out pictures from books or magazines you have on hand or even piecing something together online with free tools like Pinterest or Canva.
Here’s my 2024 vision board — I made it as a “presentation” in Canva.
12. create a chore chart & stick with it
Routines are self-care, believe it or not, and having a clean home can feel invigorating. You could commit to one day a week being your big “clean” day or create a daily chore chart that allows you to declutter your space and de-stress each day of the week. You could have your daily tasks, which could consist of cleaning up your desk space if you work from home, tidying up the kitchen, making your bed, and keeping your bedroom floor clean, and then a task a day like cleaning the mirrors and windows, vacuuming a certain room, dusting your bookshelves, etc. You’ll find that committing to your cleaning schedule gives you a daily sense of accomplishment and control over your environment.
13. schedule planned “rot days”
There's not much I love about TikTok, but I do love that it coined the term “rot day.” A rot day means spending a day in bed doing absolutely nothing. We live in a world where “rest” seems to be a privilege. You do not need to earn rest; it is your birthright. You will find that if you do not actively schedule rest, your body will take a break for you, and it will never be convenient. So, every month, plan yourself a “rot day!” Spend the day in bed reading, drinking tea and water, napping, and doing as little as you possibly can. You’ll wake up the next day feeling so refreshed.
here’s a bonus one for ya, and I’m going to hold your hand when I say this… you need to drink more water.
Water is so good for your mood, your physical health, your skin… it comes with so benefits.
Truly there are so many ways to get in self-care that cost absolutely nothing. Feel free to share some of your best practices in the comments!