{"id":62020,"date":"2021-02-08T09:00:03","date_gmt":"2021-02-08T17:00:03","guid":{"rendered":"https:\/\/www.bulletproof.com\/?p=62020"},"modified":"2026-03-27T14:15:31","modified_gmt":"2026-03-27T21:15:31","slug":"self-care-plan","status":"publish","type":"post","link":"https:\/\/www.bulletproof.com\/guides\/self-care-plan\/","title":{"rendered":"It\u2019s Time to Love Yourself: How to Design a Self-Care Plan"},"content":{"rendered":"<div class=\"tldr\"><\/p>\n<ul>\n<li aria-level=\"1\">Self-care is essential for your overall health and wellness. It\u2019s time dedicated solely to taking care of yourself, without any distractions.<\/li>\n<li aria-level=\"1\">One of the best ways to practice self-care is in the kitchen. Eating and preparing nutrient-rich foods gives your body the energy it needs to thrive.<\/li>\n<li aria-level=\"1\">You can also incorporate self-care practices into your daily routine, whether that\u2019s taking a quick walk outside, practicing yoga or journaling at night before bed.<\/li>\n<\/ul>\n<p><\/div>\n<p>It\u2019s time to take care of number one. Self-care is exactly what the name implies: taking good care of yourself in every way possible, which includes your physical health, emotional health and mental health. And while self-care has certainly gotten more attention in recent years, it\u2019s more than just a passing phase. Self-care is a necessity, and it\u2019s here to stay. Here\u2019s how to design a self-care plan that\u2019s right for you.<\/p>\n<p>[toc]<\/p>\n<h2>Why is self-care important?<\/h2>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter size-full wp-image-62061\" src=\"https:\/\/www.bulletproof.com\/wp-content\/uploads\/2021\/02\/blog-self-care-plan-iStock-1190158331.jpg\" alt=\"Woman reading with a cup of tea and candles\" width=\"1500\" height=\"800\" \/><\/p>\n<p>Today, we\u2019re faced with an ever-increasing number of tasks and stressors, which can feel almost impossible to juggle all at once\u2014and the risk of burnout is real. Self-care involves taking a step back from all the chaos and busyness of your life to spend some time focused solely on yourself.<\/p>\n<p>Removing yourself from the hustle and bustle of everyday life offers a chance to rest, re-charge, rejuvenate and check in with yourself. It can help you feel better, manage your stress, establish a better work-life balance, and even improve your quality of life.<\/p>\n<p>Even better? Self-care coping strategies can be as simple as going for a short walk, tidying up or enjoying a treat that tastes good and makes you feel even better.<\/p>\n<div id=\"bulletproof-chocolate-bars\" class=\"nosto_element\"><\/div>\n<h2>How diet impacts self-care<\/h2>\n<p>You already know that your diet affects your overall health. But it\u2019s also important to remember that what you eat and drink on a regular basis affects your mood, your mental health, your energy levels and, more broadly, how much you feel like yourself.<sup><a href=\"#ref-1\">[1]<\/a><\/sup><\/p>\n<p>One of the best ways to support your overall health and well-being is to be intentional about your diet and fuel your body with healthy, nutrient-rich foods.<\/p>\n<h3>Self-care starts in the kitchen<\/h3>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter wp-image-62060 size-full\" src=\"https:\/\/www.bulletproof.com\/wp-content\/uploads\/2021\/02\/blog-self-care-plan-iStock-1185839858.jpg\" alt=\"Woman eating while sitting on countertop\" width=\"1500\" height=\"800\" \/><\/p>\n<p>A diet fueled with high-quality fats can improve your energy levels and give you more fuel to pursue self-care activities. That&#8217;s because your body needs fat to function at its peak. Fat plays a role in brain health, hormonal function, and even mood. Eating more quality fats\u2014like <a target=\"_blank\" data-parsed=\"shop\" href=\"https:\/\/shop.bulletproof.com\/collections\/mct-oil\">Bulletproof MCT Oil<\/a>, olive oil, eggs and wild-caught fish\u2014gives you the building blocks to feel your best.<\/p>\n<p>And if you didn&#8217;t already know, the <a target=\"_blank\" data-parsed=\"internal, recipes exception\" href=\"https:\/\/www.bulletproof.com\/recipes\/bulletproof-diet-recipes\/bulletproof-coffee-recipe\/\">Bulletproof Coffee recipe<\/a> has everything you need to start your day off right. Make it with <a target=\"_blank\" data-parsed=\"shop\" href=\"https:\/\/shop.bulletproof.com\/products\/grassfedghee\">Bulletproof Grass-Fed Ghee<\/a>, <a target=\"_blank\" data-parsed=\"shop\" href=\"https:\/\/shop.bulletproof.com\/products\/brain-octane-oil-32-oz\">Bulletproof Brain Octane C8 MCT Oil<\/a> (or new <a target=\"_blank\" data-parsed=\"shop\" href=\"https:\/\/shop.bulletproof.com\/products\/enhanced-creamer-original-14-8-oz\">Bulletproof Original Creamer<\/a>) for a drink that not only tastes great, but also leaves you feeling satisfied and energized.<\/p>\n<p><strong>Related: <a data-parsed=\"internal\" href=\"https:\/\/www.bulletproof.com\/diet\/healthy-eating\/good-fats\/\">Is Fat Good for You? Everything You Need to Know About Dietary Fats<\/a><\/strong><\/p>\n<h3>Cooking as a form of self-care<\/h3>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"size-full wp-image-62063 aligncenter\" src=\"https:\/\/www.bulletproof.com\/wp-content\/uploads\/2021\/02\/self-care-starts-in-the-kitchen-1.jpg\" alt=\"Bowl of granola and sliced kiwi\" width=\"1500\" height=\"800\" \/><\/p>\n<p>Cooking and baking can also be therapeutic self-care practices. When you cook and bake for yourself, you\u2019re nourishing your body and providing yourself with a creative outlet that&#8217;s accompanied by a delicious finale.<\/p>\n<p>Preparing meals (and desserts) for others can also be good coping strategies for your stress levels\u2014and you&#8217;ll feel good knowing you put a smile on the face of a loved one.<\/p>\n<p>Need some inspiration in the kitchen? Consider these fun and easy recipes to get started:<\/p>\n<ul>\n<li aria-level=\"1\"><a target=\"_blank\" data-parsed=\"internal, recipes exception\" href=\"https:\/\/www.bulletproof.com\/recipes\/collagen-breakfast-cookies\/\"><strong>Collagen Breakfast Cookies<\/strong><\/a>: Start your day with these delicious breakfast cookies, which are full of quality fats and collagen protein that help support healthy skin, bones and joints.<\/li>\n<li aria-level=\"1\"><strong><a target=\"_blank\" data-parsed=\"internal, recipes exception\" href=\"https:\/\/www.bulletproof.com\/recipes\/paleo-grain-free-granola-recipe\/\">Grain-Free Granola<\/a><\/strong>: For a nourishing snack, try this granola sans grains, which incorporates tasty nuts like cashews, Brazil nuts and almonds, and pairs well with dairy-free coconut yogurt or fresh berries.<\/li>\n<li aria-level=\"1\"><strong><a target=\"_blank\" data-parsed=\"internal, recipes exception\" href=\"https:\/\/www.bulletproof.com\/recipes\/instant-pot-meal-prep-chicken\/\">Instant Pot Chicken<\/a><\/strong>: Make a batch of this Instant Pot meal-prep chicken on Sunday, then savor it all week long in lettuce wraps, soups or just straight out of the fridge (yes, it\u2019s that delicious!).<\/li>\n<li aria-level=\"1\"><strong><a target=\"_blank\" data-parsed=\"internal, recipes exception\" href=\"https:\/\/www.bulletproof.com\/recipes\/keto-recipes\/peppermint-mocha-recipe-keto-1b2b2g3c\/\">Keto Peppermint Mocha<\/a><\/strong>: There\u2019s nothing more relaxing and indulgent than curling up on the couch after a long day with a steaming mug of keto peppermint mocha. Skip the coffee if you\u2019re having it at night\u2014or enjoy clean <a target=\"_blank\" data-parsed=\"shop\" href=\"https:\/\/shop.bulletproof.com\/products\/decaf-coffee-the-original-ground-12oz\">Bulletproof Original Decaf<\/a>\u00a0in its place.<\/li>\n<\/ul>\n<h2>How to create a self-care plan<\/h2>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter size-full wp-image-62062\" src=\"https:\/\/www.bulletproof.com\/wp-content\/uploads\/2021\/02\/blog-self-care-plan-iStock-1191744336.jpg\" alt=\"Person jogging outside\" width=\"1500\" height=\"800\" \/><\/p>\n<p>Creating a self-care plan from scratch may feel overwhelming, but your template can start with coping skills that are as simple as going to bed 30 minutes early or setting a goal for how much water you drink throughout the day.<\/p>\n<p>Wondering how to get started? We\u2019ve put together a few simple self-care ideas you can easily incorporate into your self-care plan:<\/p>\n<h3>1. Set aside the time for yourself<\/h3>\n<p>You might think you\u2019re too busy. But even the most jam-packed schedule should include time for self-care. Whether that\u2019s once a week or once a month, scheduling self-care is just as important as maintaining your work or social calendar. At the beginning of the week or month, sit down and pencil in time that\u2019s just for you\u2014even if it\u2019s only a short window of time, you\u2019ll thank yourself for prioritizing your own emotional needs.<\/p>\n<h3>2. Explore different self-care activities<\/h3>\n<p>There\u2019s no one-size-fits-all approach to self-care. The important thing is that you\u2019re participating in an activity that makes you feel happy, refreshed and fulfilled. Your self-care activities may include a facial, organizing your junk drawer, spending time with your pets, baking a batch of <a target=\"_blank\" data-parsed=\"internal, recipes exception\" href=\"https:\/\/www.bulletproof.com\/recipes\/keto-recipes\/keto-brownies-recipes-3c3g\/\">brownies<\/a>, starting a new craft project, a physical activity like running or something else entirely. As long as you\u2019re doing something that makes you feel good and healthy, you\u2019re practicing self-care.<\/p>\n<p>Be open to pursuing new skills, too. Your self-care routine can include tried-and-true activities that you already love, but it\u2019s also a good time to step outside your comfort zone. Brainstorm something you can try that&#8217;s totally new and different, like <a data-parsed=\"internal\" href=\"https:\/\/www.bulletproof.com\/diet\/betheproof-bulletproof-coffee-and-floatation-therapy-benefits\/\">flotation therapy<\/a>, rock climbing, woodworking, birdwatching or following a new recipe. Discovering a new hobby can be a form of self-care in and of itself.<\/p>\n<h3>3. Learn what fulfills you (and understand what doesn\u2019t)<\/h3>\n<p>Your best friend may love heading to the spa, but maybe you\u2019ve realized that you feel uncomfortable and you can\u2019t really relax while you\u2019re getting a massage. And that\u2019s okay. Your self-care needs may look a lot different than someone else&#8217;s. Self-care is all about doing what feels best to you\u2014not anyone else. If something is not serving you, set it free. Life is too short to spend time doing things that do not make you happy.<\/p>\n<h3>4. Journal<\/h3>\n<p>Do you ever feel like a million different thoughts are swimming around in your head? Set aside time to jot all those thoughts down, be it once a day or whenever you start to feel overwhelmed by all of life&#8217;s stressors. In addition to supporting your emotional health, journaling is also a good way to track what\u2019s working and what\u2019s not working during your self-care journey. To hone your self-care strategies, take notes about how one activity makes you feel versus another.<\/p>\n<h3>5. Practice mindfulness<\/h3>\n<p>It\u2019s time to tap into your inner self and be completely present in the moment. There are tons of ways to practice mindfulness, including meditation, taking a scenic walk or simply unplugging from social media for a few hours. Give them all a try to determine which works and feels the best for you.<\/p>\n<h3>6. Banish negative self-talk<\/h3>\n<p>A lot of us have that little voice inside our head that makes us feel like we&#8217;re not good enough. As you&#8217;re thinking through your self-care ideas, pay close attention to how you talk to yourself. Show yourself compassion and love\u2014the way you&#8217;d talk to a friend.<\/p>\n<h2>Foods and supplements to support self-care<\/h2>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"wp-image-900090713 size-full aligncenter\" src=\"https:\/\/www.bulletproof.com\/wp-content\/uploads\/2023\/07\/Biotin-vs-Collagen3-752x401-1.jpg\" alt=\"middle aged woman with great hair enjoying a cup of coffee\" width=\"752\" height=\"401\" \/><\/p>\n<p>Whether you work on your feet all day or have been going exceptionally hard with workouts or outdoor activities, prioritizing your physical recovery is an important aspect of self-care and overall wellness. In addition to eating plenty of nutrient-rich, healthy foods, you can show your body an extra bit of love with specific supplements. If you\u2019re interested in supplementing your regular diet to boost your self-care, consider these tried and tested Bulletproof products:<\/p>\n<ul>\n<li aria-level=\"1\"><strong>Collagen replenishment<\/strong>: Collagen is your body\u2019s natural way of rejuvenating itself. Collagen plays a role throughout your body, from maintaining joint health to support healthy skin. You can add <a target=\"_blank\" data-parsed=\"shop\" href=\"https:\/\/shop.bulletproof.com\/products\/unflavored-collagen-protein-42-3-oz\">Bulletproof Collagen Peptides<\/a> to your favorite smoothies or coffee for an easy protein boost or snack on a <a target=\"_blank\" data-parsed=\"shop\" href=\"https:\/\/shop.bulletproof.com\/collections\/collagen-protein-bars\">Bulletproof Collagen Protein Bar<\/a> for a delicious and beneficial treat.<\/li>\n<li aria-level=\"1\"><strong>Wind-down support<\/strong>: Getting enough sleep is essential for your overall well-being. If you need a little help winding down at the end of the day, <a target=\"_blank\" data-parsed=\"shop\" href=\"https:\/\/shop.bulletproof.com\/products\/zen-mode-45-count\">Bulletproof Zen Mode<\/a> can help with that,<sup>\u2020<\/sup> while <a target=\"_blank\" data-parsed=\"shop\" href=\"https:\/\/shop.bulletproof.com\/products\/sleep-mode-60-count?\">Bulletproof Sleep Mode<\/a> can help propel you toward a good night\u2019s rest.<sup>\u2020<\/sup><\/li>\n<li aria-level=\"1\"><strong>Gut health maintenance<\/strong>: Your gut is full of tiny organisms that help keep your body functioning in tip-top shape. If your gut microbiome is out of whack, you\u2019ll feel less like yourself, which is why <a data-parsed=\"internal\" href=\"https:\/\/www.bulletproof.com\/gut-health\/gut-health-microbiome\/\">gut health<\/a> is so important for self-care. Need a little help maintaining your gut health? <a target=\"_blank\" data-parsed=\"shop\" href=\"https:\/\/shop.bulletproof.com\/products\/innerfuel\">Bulletproof InnerFuel Prebiotic<\/a> can feed the good bacteria in your gut as it provides overall immune support,<sup>\u2020<\/sup> while <a target=\"_blank\" data-parsed=\"shop\" href=\"https:\/\/shop.bulletproof.com\/products\/gut-health-collagen-protein-14-oz\">Bulletproof Gut Health Collagen Protein<\/a> bolsters a happy, healthy gut microbiome.<sup>\u2020<\/sup><\/li>\n<li aria-level=\"1\"><strong>Omega-3s for overall wellness<\/strong>: Omega-3 fatty acids, like the ones found in <a target=\"_blank\" data-parsed=\"shop\" href=\"https:\/\/shop.bulletproof.com\/products\/omega-krill-complex-120-ct\">Bulletproof Omega Krill Complex<\/a>, provide support for your heart, brain and joints.<sup>\u2020<\/sup> This formula also contains antioxidants to fight free radicals, which is a key part of healthy aging.<sup>\u2020<\/sup><\/li>\n<\/ul>\n<p><strong>The bottom line<\/strong>: Self-care is more than just a trendy catchphrase\u2014it\u2019s a way of life. Taking care of your body, mind and spirit should always be a top priority so that you can be the best version of yourself. Keep your self-care needs at top of mind, and you\u2019ll feel energized and ready to tackle every item on your to-do list, no matter what life throws at you.<\/p>\n<p>Feeling overwhelmed on the regular? Learn about <a data-parsed=\"internal\" href=\"https:\/\/www.bulletproof.com\/supplements\/vitamins-and-supplements-for-stress\/\">vitamins and supplements for stress management<\/a> to help you get into a better headspace.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>It\u2019s time to take care of number one. Self-care is exactly what the name implies: taking good care of yourself in every way possible, which includes your physical health, emotional health and mental health. And while self-care has certainly gotten more attention in recent years, it\u2019s more than just a passing phase. Self-care is a [&hellip;]<\/p>\n","protected":false},"author":138,"featured_media":62029,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"wprm-recipe-roundup-name":"","wprm-recipe-roundup-description":"","footnotes":""},"categories":[31589,33050],"tags":[29842],"class_list":["post-62020","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-guides","category-lifestyle-articles","tag-self-care","reviewer-theresa-greenwell"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v27.4 (Yoast SEO v27.4) - https:\/\/yoast.com\/product\/yoast-seo-premium-wordpress\/ -->\n<title>6 Strategies for Building a Self-Care Plan<\/title>\n<meta name=\"description\" content=\"Discover practical self-care strategies to create a plan for your well-being, including nutrition choices, movement, and daily habits.\" \/>\n<meta name=\"robots\" content=\"index, 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Kuta","image":{"@type":"ImageObject","inLanguage":"en-US","@id":"https:\/\/secure.gravatar.com\/avatar\/cf5cca2dc0b65a01237604fadf767572da8351d82368c8e6cb169318dc1172a9?s=96&d=mm&r=g","url":"https:\/\/secure.gravatar.com\/avatar\/cf5cca2dc0b65a01237604fadf767572da8351d82368c8e6cb169318dc1172a9?s=96&d=mm&r=g","contentUrl":"https:\/\/secure.gravatar.com\/avatar\/cf5cca2dc0b65a01237604fadf767572da8351d82368c8e6cb169318dc1172a9?s=96&d=mm&r=g","caption":"Sarah Kuta"},"description":"Sarah Kuta is a writer and editor based in Longmont, Colorado. Kuta received her Journalism degree from Northwestern University before beginning her career as an outdoor recreation reporter for the Colorado Daily newspaper. She now writes about travel, food and beverage and science for a range of publications including Conde Nast Traveler, Food &amp; Wine and allrecipes. When she's not researching and writing you can find her spending time with her dog Daisy, hiking, riding bikes or reading.","url":"https:\/\/www.bulletproof.com\/author\/sarahkuta\/"}]}},"_links":{"self":[{"href":"https:\/\/www.bulletproof.com\/wp-json\/wp\/v2\/posts\/62020","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.bulletproof.com\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.bulletproof.com\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.bulletproof.com\/wp-json\/wp\/v2\/users\/138"}],"replies":[{"embeddable":true,"href":"https:\/\/www.bulletproof.com\/wp-json\/wp\/v2\/comments?post=62020"}],"version-history":[{"count":5,"href":"https:\/\/www.bulletproof.com\/wp-json\/wp\/v2\/posts\/62020\/revisions"}],"predecessor-version":[{"id":900108190,"href":"https:\/\/www.bulletproof.com\/wp-json\/wp\/v2\/posts\/62020\/revisions\/900108190"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.bulletproof.com\/wp-json\/wp\/v2\/media\/62029"}],"wp:attachment":[{"href":"https:\/\/www.bulletproof.com\/wp-json\/wp\/v2\/media?parent=62020"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.bulletproof.com\/wp-json\/wp\/v2\/categories?post=62020"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.bulletproof.com\/wp-json\/wp\/v2\/tags?post=62020"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}