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Wellness Rituals for the 9-5 Woman

Hey friends! Let's face it, with all the responsibilities we have in our every day lives, it's easy to sometimes get lost in the mundane, and neglect taking care of ourselves. We've all been in that situation, where we feel burnt out, and it's often because we're lacking the foundation of taking care of the most important thing, which is yourself.

Picture this: you're juggling a demanding career, countless responsibilities, all while trying to maintain a social life that's as vibrant as the city lights. Sound familiar? If so, I'm right there with you!

If you're reading this post, it's time for you to put you first! So grab a cup of your favorite beverage, take a deep breath, and let's dive into the world of wellness rituals tailored for busy women like us.

Let's Discuss Self Care as a Non Negotiable

Often times, we lean into the idea of "we'll indulge ourselves when we create the time for indulgence." Which, if you're waiting for time to appear in your already busy schedule, you're only fooling yourself. According to CNBC, "Nearly half (48%) of 18-to-29-year-olds said they feel drained compared with 40% of their peers aged 30 and up, while women (46%) reported higher levels of burnout than men (37%)." These numbers are outrageous! So many of us find ourselves in the constant loophole of waking up, going to work, taking care of responsibilities that need to be met, all while trying to maintain a social life, and get our 8 hours of rest. Another report states, "A new study conducted by OnePoll on behalf of Sensodyne has found that on average, Americans only relax about 40 minutes per DAY."

When looking at self care, we need to view it as a non negotiable. In prioritizing ourselves, we align with the best versions of who we are, and by nurturing ourselves, we are honoring the body we get to wake up in day in and day out.

Carving Out Time for "YOU" Time

With the statistics of 1 out of 3 people feeling guilty about taking time for their self care rituals, and burnout levels on the rise, it is more important than ever to prioritize yourself, and your needs. Checking in with yourself is a wonderful way to do that. Carving out the time to journal once a week to answer the following questions, often helps find what you may be lacking, or needing more of in your life.

  • What are my responsibilities this week that must be completed, versus what is something I need to complete, but can be pushed off to a later time? (for this question, think must do's vs. want to do)

  • What is something from the week prior I found myself enjoying to do?

  • What self care activities would be most beneficial for me to indulge in this week?

  • Am I craving social interaction, or am I craving to keep more to myself this week?

  • What day(s) this week would be ideal to carve out time for myself?

As someone who lives and breathes off of her Google Cal, planning things out, and to do lists - the best way to ensure that I get my own "me time" is physically planning it out. If I'm going to plan an evening hot girl wine walk, it's going in my Google Calendar, not just to plan it out, but to hold myself accountable.

Tips for Incorporating Self Care into Daily Life

Now, of course as adults, we know that not every week do we have the time to "date ourselves" and set aside an hour of time for a bubble bath, reading, and much needed R&R. However, aside from carving out 30+ for our self care routine, there are practical ways to incorporate self care daily habits into your daily life, without "taking too much time."

My favorite way of incorporating and weaving self care, with daily routine is by habit stacking. Habit stacking is the art of cleverly pairing new habits with existing ones. It's like curating a stylish ensemble for your day, where each habit complements and enhances the other. By piggybacking your new habit onto an established one, you create a seamless transition that feels oh-so natural.

Let's give an example, shall we? Let's say you'd like to incorporate exercise out into your routine as part of your self care ritual - you're already a pro at making your bed every morning. So why not add a quick stretching routine right after you fluff those pillows? If your goal is to read more to indulge in your self care time, when you're setting up your bed to lay down in the evening, and brewing your favorite cup of tea, grab your book of choice, and read until you fall asleep (instead of the TikTok doom scroll that we've all been down before).

The secret sauce of habit stacking lies in the power of association. Your mind links the new habit with the existing one, creating a powerful reminder that keeps you on track.

Habits I've Incorporated into Weekly Routine

Before this blog post ends, what better way to pass along the tips of wellness without sharing my own personal wellness habits I've incorporated into my weekly routine? Below are amongst my favorite ways to spend self care time, and it varies depending on which type of week I'm having, or how much time I have, however, I always make sure to dedicate at least 30 minutes daily practicing one of the below rituals to ground myself, and remain authentic to myself, rather than running on low fuel and having to pick up the burnout pieces after the fact.

  • Meditation, Prayer, and Gratitude: THIS is by far the strongest, and most consistent of my wellness habits. Not only is it the most consistent, but I feel as though it benefits me the most. I plan on doing a whole post dedicated to this topic, however in short, connecting through meditation and prayer allows me to turn over power to the Universe, and God. Whatever happens, happens, and in the moment we are in, we simply have to just be. By remaining present, we must show gratitude, and that my friends, is the secret to happiness in daily moments.

  • Wellness Walks: Often times this is with a glass of wine in a tumbler, a good podcast, and a walk to clear my head around my neighborhood. When I walk, I tend to tune the world out, I'm not looking at my phone, I'm not replying to emails, and my attention is required no where else than where I am currently. Wellness walks always help me to feel more grounded and at ease.

  • Spa Night In: Who doesn't love a good pamper session? I know I do, but unfortunately, going to a spa once a week is highly unlikely for not just me, but most of us working women. If we can't carve out 30 minutes a day, it's rare we can carve out over 2+ and the expenses to go to a spa. So rather than the time and money put into a spa day out, put work in towards a spa night in. Set up your favorite show, movie, or documentary, or maybe even grab your favorite book. Run a bath, throw on a facemask, and let yourself soak and think of absolutely nothing, while enjoying your own company, and allowing your body to rest in the way it deserves.

  • Journaling: If you're reading this blog, odds are you can tell I enjoy writing. I understand that it may not be everyone's favorite thing to do; however I truly find that journaling can solve a lot of our issues within ourselves. Even if you don't know where to begin, just start brain dumping. Often times, when we begin writing, the pen keeps going almost on it's own, as if the words lived within us and they were itching to come out.

  • Hobby/Guilty Pleasure: The best past time is spent doing things you enjoy! It comes easy to us, and it's something we want to indulge our time to. If I'm burn out from a day's work, and all I want to do is come home, be a couch potato, that's exactly what I'll honor my mind and body by doing. Some days I come home, sit out on my terrace, and focus my time on content, and blog ideas, because that luxury time doing something I enjoy. Find time for your hobbies, and like a garden, nuture them, and watch it blossom. Even if it is just sitting on your couch, allow yourself grace, and do not feel guilty for allowing yourself to get some R&R.

  • Early Rising: Are you a morning person? Well, I don't like to necessarily say I'm a morning person, but there's nothing I enjoy more than rising before the rest of the world to cultivate alone time. This is where I will spend time writing in my gratitude journal, mediating, and saying my daily prayers. It sets the energy, and tone of the day. Even if you delegate an extra 30 minutes in the morning to rise, make your coffee, & just be alone I highly recommend doing so.

  • Reading: Whether it's fiction, self development, or a juicy thriller, I enjoy getting lost in a world that is not my own. I find this escape by reading; and let's be perfectly clear, I'm not always physically turning the pages, Audible is a blessing!

  • Move Your Body: Body movement is so often overlooked, especially for myself. I sit in an office chair from 9-5, and the only time I'm up is if I'm walking home on my lunch break, going to the restroom, or refilling my water bottle. So needless to say, my Apple Watch "get up" reminders are off the chart. I am extremely lucky to have The Mirror, by Lululemon Studios which allows me to workout in the comfort of my home; but even if you don't have that device, YouTube and so many other platforms offer free workouts in the comfort of your home. Spend 15 minutes with a yoga flow, or stretching. Maybe go for a run on the weekends, or catch up with friends via a pilates class.


"Self care is not an expense, it is an investment."

In conclusion, I hope this post helps spotlight how important it is to nurture the relationship you have with yourself. As that relationship, is the most solid, reliable relationship we have in life. To be our own best friend is the most fulfilling promise to ourselves. May this post share as a reminder that you are WORTH the investment of self care.

Until next time friends,

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