Dear Melissa,
I had an amazing Whole30 experience, and learned so many things about my body, the way I manage stress, and the foods that feel the best to me. How can I extend my Whole30 self-care practices in a way that doesn’t take hours or cost me hundreds of dollars? Most of the advice I see is “pedicures and massages,” but that’s not reasonable for a busy working mom. —Self-love on a budget
Dear Self-Love,
A big part of the Whole30 is listening to your body, trusting the signals it’s sending you, and learning how to practice self-care. You did that during elimination: “I’m hungry, so I’ll honor that and eat.” You did that during reintroduction too: “This food didn’t make me feel good, so I’ll be conscientious about consuming it in the future.”
Along the way, you also learned that automatically reaching for chocolate or wine during stressful times is often not an effective solution. In the absence of the foods and drinks you used to use to comfort yourself, relieve anxiety, and show yourself love, you developed healthier stress management and self-care practices. Now, you have a toolbox full of strategies to pull from when things get tough.
Let’s talk about self-care
Self-care has been a big topic of late. Too often, however, we see “self-care” examples that involve spending money, time, resources, or energy you just don’t have. Yes, pedicures or massages are lovely, but that’s an hour-plus out of your day (not counting the scheduling and driving time) and at least $50.
The good news is that you don’t have to go far or spend much money to practice self-care. I asked my family and the Whole30 HQ team, “How do you practice self-care in a way that is low-cost or low-energy?” Most of these suggestions are free, and don’t even require you to leave the house!
Incorporate one or more of these self-care suggestions into your next Whole30 or food freedom. You deserve to “fill your own cup” in a way that feels both restorative and accessible.
Make (the right) connections
1. Spend time with a pet—snugging, walking, or playing. Volunteer at a local animal shelter or offer to take the neighbor’s dog for a walk to get your fix.
2. Socialize. Run errands, watch a movie, meet for dinner, go for coffee, or take a walk. Mikey (Sr. Manager, Email Marketing) loves connecting with his husband and their friends as part of his self-care.
3. Try out a new coffee shop. Explore a new neighborhood grocery store, stroll an art gallery, or browse a new bookstore. Lindsay (Sr. Digital Marketing Manager) loves to wander around and explore her city.
4. Curate your social media feed. Unfollow anyone who doesn’t make you feel good. Follow those who do. Turn off notifications, and take regular breaks when you need it.
5. Send a card. I (Melissa) love collecting fun, quirky notecards from her travels and sending them to friends and family with a little note.
6. Go to therapy. (This entry was from Liilu, our Sr. Executive Assistant, but we all love therapy around here.) If you don’t have a therapist, join a support group, call a chat line, or connect online in a safe space.
Calm your brain
7. Read or listen to books. We love reading so much, Whole30 HQ has an entire Slack channel dedicated to books. You can borrow from your local library, or download books for free from the Libby app.
8. Turn on music, a podcast, or an audiobook with everyday tasks. I have an audiobook going while I’m cooking, cleaning, walking, driving, and even showering. (I will fold all the laundry just to keep listening.)
9. Create! Alyssa (Director of Partner Marketing) takes photos, bakes, crafts, and makes art. Specifically, she loves to create without a specific outcome or goal in mind.
10. Play a board or card game, or do a puzzle. Play on your own, with your family, or grab a friend. Try your local library for game and puzzle exchanges!
Rest and recover
11. Go to bed toddler-early. (This is my favorite strategy. We’re talking in bed, screen-free, before 8 p.m. It’s glorious.)
12. Sleep in on the weekend. Stay in bed to read, listen to music, or snuggle your partner or pet. Kelly (my sister) loves reading the entire Sunday edition of the New York Times in bed.
13. Climb back into bed mid-afternoon with a book and snacks. Make it extra-fancy by using a bed tray. You can do this any time of day—naps are encouraged.
14. Make yourself a coffee, tea, matcha, or mug of bone broth. We have plenty of Whole30 Approved® partners to help here!
15. Marathon a good show on the sofa. Betsy (Digital Content Producer) loves to “couch rot” in a healthy, self-love way. Find a feel-good series like Ted Lasso, The Great British Baking Show, or Parks and Rec.
Try an activity
16. Move your body: Yoga, walking, running, hiking, biking, rucking, weightlifting, dancing, jiu-jitsu, step aerobics… try anything that gets you moving, feels good, and brings you joy.
17. Chop some vegetables. Make a meal, bake a cake (in your food freedom), or whip up some appetizers and have a snacks-only dinner.
18. Play cozy video games. This trend in gaming showcases non-violent, relaxing, and low-stress games. Vanessa (VP of Strategy and Operations) loves her Nintendo Switch for these.
19. Take a solo road trip. Grab your keys and hit the road—this is one of my husband Brandon’s favorite strategies. Stop where you want to stop, do what you want to do, and enjoy the alone time, even if it’s just for the afternoon.
20. Play with makeup, hair, or nails. Use the products you already have, or trade nail polish or a hair styling tool with a friend. Try a new technique, new shades, or a new style.
Set and setting
21. Clean, organize, and purge. Try one drawer, one closet, or the whole room! (This is one of Alyssa’s favorite self-care practices—and mine, too.)
22. Make your home smell nice with candles, an oil diffuser, or incense. Brittney (Content Marketing Project Manager) loves experimenting with new scents around the house.
23. Make your environment cozy. Dim the lights or light some candles. Snuggle up with blankets, cozy PJs, soft socks, fluffy pillows, and a heating pad. Make a mug of tea or another warm drink. Read a book, play soft music, or watch a feel-good TV show.
24. Change your sheets. Nothing feels nicer than slipping into a fresh set of clean sheets. Spritz a fresh room spray for that extra hotel touch.
Get in touch with nature
25. Buy a new plant, or care for the plants you have. Prune, re-pot, water, and admire.
26. Garden. You don’t need a big space, or a green thumb! Try growing herbs on a windowsill, or use wall-mounted or vertical planters. You could also join a community garden.
27. Go outside. Literally touch grass; explore your backyard, or park; visit a botanical garden; identify wildflowers or trees; or clean up your local trail.
28. Bird watch, either out in nature or with an outdoor bird feeder. I love mine, as it has a WiFi camera that notifies me and takes video when a bird lands!
Self-care your way
Many Whole30 alumni also describe doing the Whole30 as a self-care practice. View the Whole30 as a commitment to your Future Self: 30 days of whole, nutritious foods; new healthy habits; and a closer relationship with food and your body. Your Whole30 non-scale victories can also help you better manage stress, and feel your best while navigating a difficult season.
Pick one, three, or a dozen of our favorite self-care practices and implement them immediately. Everyone deserves little pick-me-ups, even if your day isn’t particularly hard. You may be surprised at how little touches can add so much cozy comfort to your day.
To have helpful Whole30 guidance and advice straight from Melissa Urban and the Whole30 HQ team, sign up for the Whole30 email list. You’ll get a variety of compatible recipes, insightful articles, and much more delivered to your inbox every week.
