Taking care of yourself is not a luxury—it’s a necessity.
When you prioritise your mental, emotional, and physical wellbeing, you show up better in all aspects of your life, including work.
This toolkit is here to inspire and guide you with simple, actionable steps to incorporate self-care into your daily routine.
Remember, self-care is not selfish it’s essential.
Let’s get started on your journey to a healthier, happier you!
Small Steps to Big Results
MiniHabitsforDailyWellbeing
Start Your Day Right:
Take 3 minutes each morning to reflect on one thing you’re grateful for. It sets a positive tone for the day.
Stay Hydrated:
Keep a water bottle at your desk and aim for at least 8 glasses of water a day.
Pause and Breathe:
Schedule a 5-minute mindfulness break midmorning or afternoon to simply focus on your breath.
Reflection Activity:
Write down one small self-care goal you can commit to today:
Stress-Busting Tips for the Workday
QuickWaystoRecharge
Take a Walk:
A 10-minute walk, even around your office or home, can reset your mind.
Unplug:
Step away from your screen during lunch to give your eyes and mind a break.
Setting Boundaries
Stretch It Out:
Try a simple desk stretch routine to ease tension in your neck and shoulders.
Learn to say no to excessive workload by prioritising tasks. Respect your personal time and avoid checking emails after hours.
Interactive Checklist: Try These Today
Take a mindful moment. Stretch at your desk.
Share a positive thought with a colleague.
Mind and Body Connection
Healthy Snacks for Energy
Snack smart! Keep your energy steady with nutritious options like:
Almonds or walnuts (a small handful).
Veggie sticks with hummus. A piece of fresh fruit.
Breathing Exercise for Calm
Sit comfortably with your feet flat on the floor.
Inhale deeply through your nose for a count of 4.
Hold your breath for a count of 4.
Exhale slowly through your mouth for a count of 6.
Repeat 5 times to feel instantly calmer.
Building a Self-Care Routine
Daily Planner Template
Morning:
Midday Break:
Evening Wind-Down:
Weekly Reflection Activity
Ask yourself these questions:
What self-care activity worked well for me this week?
What was a challenge, and how can I overcome it next week?
How do I feel after prioritising myself?
Resources for Ongoing Support
Drake WellbeingHub is here to support your journey. Take advantage of services like: Employee Assistance Programs for personalised guidance. Mindfulness and Stress Management Tools.
Nutrition Counselling to boost your energy and focus.
Visit drakewellbeinghub.com.au for more tools and resources.
BONUS: Healthy Recipe
Easy Energy-Boosting Smoothie
Ingredients
1 banana
½ cup frozen berries
1 cup unsweetened almond milk
1 tablespoon peanut butter or almond butter
½ teaspoon chia seeds (optional)
Celebrate You
Instructions
Add all ingredients to a blender. Blend until smooth. Pour into a glass and enjoy!
Self-care is a journey, and every step you take is a step toward a better you. Remember to be kind to yourself, celebrate your progress, and continue building habits that support your wellbeing. You’ve got this!
This smoothie is packed with vitamins, antioxidants, and healthy fats to keep you energised throughout the day.
