Self-Care for Men: 8 Essential Habits to Start Today
Practicing self-care is essential in daily life, but many men neglect to take care of themselves. While people often think of spa days and bubble baths as self-care, there’s so much more to it than simple pampering.
Self-care is about nourishing your body and mind in ways you enjoy. Here’s the ultimate guide to self-care for men.
8 Essential Self-Care Habits
1. Start a Sleep Routine
A good day starts with a great night of sleep. If sleeping is difficult, take control of your routine by creating a healthy resting environment. The Sleep Foundation recommends at least seven hours nightly to stay sharp the next day.
How can you make your nightly rest easier?
Take a holistic approach to your sleep environment and tailor it to your needs. If you don’t like warm rooms, turn the temperature down or use a fan. Use blackout curtains to prevent light from disrupting your slumber. Do you like caffeine? Drink your last cup in the early afternoon to avoid sleep troubles.
2. Allot Time for Exercise
Physical activity is one of the best ways to practice self-care, so find daily slots for exercise. While a gym membership encourages working out, you don’t need one to improve your fitness. Allocate half an hour to walk around the neighborhood or play with your kids.
Get your heart pumping with regular cardio sessions because they’re good for your body. A 2021 University of Texas Southwestern study found that aerobic exercise improved cerebral blood flow and neurocognitive function. Find your favorite workout and allocate time for it during the week.
3. Achieve a Work-Life Balance
If work is stressful during the week, self-care becomes even more important for men. Some people think about work even during their time off and constantly check their email after hours. While your career is essential, you still need to focus on your mental and physical health. Don’t let it consume you if you can help it.
Set boundaries to foster a healthy relationship with work. Tell your colleagues and supervisors you will only respond to calls or emails after work if a serious emergency arises. If you work from home, establish a home office and take time to leave the house for fresh air.
4. Keep a Journal
Stress can come from anywhere in life, and it can raise health concerns if you let it fester. How can you create an outlet for managing stress? While physical activity is an excellent option, there are other ways to relax your brain. Get your pen and paper ready for an old-school tactic.
Journaling is a solid way to practice self-care and express your feelings. Write whatever your heart feels and use the paper or keyboard as an outlet. Research shows journaling is good for your mental health by preventing emotional outbursts and de-escalating after tense situations.
5. Travel for New Experiences
If you’re tired of the same four walls, book a vacation to see beautiful beaches or historic sites. Traveling means practicing self-care because you get a change of scenery and lifelong memories.
While international trips are great, your vacation doesn’t require going far. Even a staycation can do wonders for your mental health.
When you travel, you find new experiences you won’t get anywhere else. Immerse yourself in the culture and be a local during your time there. Make friends with the residents and practice social self-care by making new friends. If you can’t find a travel buddy, plan a trip for yourself and head to your next destination.
6. Take a Cleaning Day
You spend a lot of time in your house or apartment, so keeping it tidy is essential. Regular cleanings are an excellent part of your self-care routine because it lets you feel more organized and in control of your life. Cleaning during the week or weekend can be a solid self-care tactic.
An unorganized house can feel overwhelming, so take the task one room at a time. Allocate at least one day each week to clean the bathroom or tidy up the bedroom. Cleaning is a terrific way to exert energy and declutter your home, so view it as a self-care strategy instead of a chore.
7. Enhance Natural Lighting
Sunlight is easy to take for granted, as you may stay inside much of the day for work. The indoors are more tempting when it’s hot outside, and you need air-conditioned relief. However, any amount of natural sunlight can have great benefits.
Doing something as simple as opening the curtains and sitting by a window during the day can make a difference. This can increase your vitamin D intake and support immune function, among other health benefits.
If you work from home, try to put your desk next to a window. When at the office, make an effort to take lunch breaks outside when possible.
8. Find Volunteer Opportunities
Sometimes, self-care for men means thinking beyond yourself. Taking time to help others brings joy and life satisfaction you didn’t know you needed. Volunteering lets you meet new people and prioritize emotional self-care, regardless of where you go. Take advantage of the opportunities in your area.
Volunteering is great for your mental health, as research says it decreases loneliness and helps you make new friends. Animal shelters and food banks constantly seek helping hands, so check where you can best offer your skills. If you like social connections, volunteer at a nursing home.
Why Men Should Practice Self-Care
Life can get stressful, so caring for yourself is integral to your mental health and well-being. How does practicing self-care benefit your life? Here are eight reasons men should prioritize it.
1. Reducing Stress
If you feel stressed about life, you aren’t alone. Work, children, school, and other factors make life’s daily functions more challenging because you have a lot on your mind. A 2024 Gallup poll found 49% of Americans feel stressed — the highest number recorded in the survey’s history.
Self-care is essential to conquering stress, especially for busy men. Integrating minor life changes enhances your ability to mitigate stress. For example, a better sleep schedule or a meditation session lets you relax and focus on the most important parts of your day.
2. Mitigating Anxiety
When you tackle stress with self-care, you also combat anxiety symptoms. These feelings can be overwhelming, whether they regard work or personal life. However, you can relieve this scary sensation by allocating time for emotional self-care. Small tasks go a long way in making life easier.
For instance, journaling is a solid tactic for releasing anxiety and processing emotions. Take 10 minutes to write your thoughts and express what your soul feels. When you’re less anxious, you’re more empowered to take on life. While complete elimination is challenging, mitigating some anxiety makes you feel more positive about life.
3. Improving Productivity
Productivity is vital at work and in your home. When you feel engaged, you get more done because you have solid concentration. Self-care elevates your productivity and lets you feel more accomplished because you have more time and energy. Implementing a few tactics makes a big difference in your life.
For instance, your self-care routine could include an extra hour of sleep at night. The additional slumber lets you feel refreshed and ready for the day ahead. Experts say regular exercise increases your energy levels, so this tiny form of self-care is a big deal.
4. Feeling Accomplished
Lazy days are great occasionally, but it’s hard to beat the feeling of accomplishment. When you do things you care about, you take pride in finishing them. Small wins make you jump for joy because you feel better afterward. Your self-care rituals can amplify this feeling.
Imagine you implement a morning workout, an hour of volunteering, and nightly journaling into your week. Suddenly, you have more to boast about when talking to friends and family. You can go to bed each night and reflect on your accomplishments because they feel rewarding.
5. Getting the Most From Life
You only live once, so care for yourself and make the most of your existence. Self-care is vital because it boosts life satisfaction and makes you a well-rounded person. Don’t forget how it affects your personal life, considering how it lets your friends and family see the best version of you.
What do you want your legacy to be when all’s said and done? You might not accomplish your life goals if you don’t practice self-care. Indulge in your favorite things to help your mental and physical health and create lasting memories. After all, it’s hard to regret having fun.
6. Supporting Physical Health
Exercise is a formidable form of self-care, regardless of your favorite workouts. Running, jumping, and swimming helps your brain release endorphins and make you feel better. When you prioritize physical self-care, you help your body in the short and long run.
The Centers for Disease Control recommends 150 minutes of weekly exercise to support your health. Five days with a half-hour of exercise support a healthy weight if you complement your routine with a good diet. Care for your body now to make life easier as you age.
7. Setting a Good Example
Kids look up to their parents as role models, so set a good example for them by practicing self-care. Show them how to balance work and school with a satisfying life after hours. Inspiring your children to care for themselves makes it easier for them to realize how important it is.
Setting a good example is also essential when you’re around adults. For example, suppose you supervise five new employees onboarding to your company. While you might not realize it, they watch your routine for professional guidance. Help them achieve balance and reach their professional goals with a healthy work relationship.
8. Preventing Burnout
If you don’t implement a work-life balance, you risk burnout from your job. Self-care means you have a healthy relationship with the workplace and know how to separate it from your personal life. While helping others is tempting, it’s OK to say no and put yourself first.
Burnout prevention is critical because not enough people prioritize professional self-care. A 2022 study found that 42% of the global workforce feels burnt out and dissatisfied with their work flexibility. Regular self-care practices let you feel rejuvenated and ready for each workday.
Practicing Self-Care and Gaining the Health Benefits
Self-care and mental health have recently become more prominent topics. It’s important to find the healthiest and most fun ways to be the best version of yourself. Your idea of self-care could be adding exercise or journaling sessions to your daily life. Regardless, your goal should be to achieve balance and get the most from each day.
By exploring self-care, you’re showing true grit. Keep going! The a little dose of happy blog is here to support you with more insights on mental toughness, emotional resilience, and living life on your own terms. Welcome to the community!
About the Author
Cora Gold is a freelance wellness writer and the editor of women’s lifestyle magazine, Revivalist. She writes about self-care, healthy living, and mindfulness for publications including YouAligned, The Balanced CEO, and Om Magazine. To read more from Cora, connect with her on LinkedIn.