A blueprint of Self-care Approach

             Identify your unique plans to change as per your ikigai. The word ‘Ikigai’ involves planning your routines and work schedules daily with a purpose. Every day is a new day, and if you miss any self-care goal due to procrastination, you always have the option to start a healthy routine each day.

             1. Time:

             Time plays a crucial role in maintaining overall health. Not just the wall clock set the internal biological clock as per a healthy routine. Get ready to go to bed by 9 pm. Read a book or do a breathing exercise to prepare for good night sleep. Switch off all the gadgets as possible that can hamper your sleep pattern. Work as per schedule the next morning to avoid anxiety and confusion. If you win the morning, you win the day.

            2. Food:

             Comfort your body by eating healthy. Food works as a fuel in your body to keep you going throughout the day. Our diet plays a crucial role in our overall health and well-being. Do you believe, one type of food can fulfill the demand for nutrients? Diet diversity is the key to meet the nutrients needed. Add a variety of colors in your diet with at least one food item from each of the food groups.

             The healthy foods include-

             Energy boosting foods: Whole grains and cereals are packed with energy dense nutrients. Add oats, brown rice, quinoa, nuts and seeds in your breakfast.

              Immune-boosting foods: Green leafy vegetables and yellow-orange colored fruits that are seasonal are loaded with vitamins, minerals, and fibers.

             Muscle building foods: For growth and muscle developments gorge on protein-rich foods in your diet. Such as homemade fruit smoothies, eggs, oatmeal, roasted lentils, milk, and cottage cheese keep hunger at bay for a longer duration.

             Replenish water regularly: Consume plenty of fluids such as buttermilk, lemonade, coconut water, and fruit infused water to keep of symptoms of tiredness, headache, and loss of concentration.

            3. Health & Fitness:

             For overall health, a shift in focus from weight-centric to weight inclusive approach is the need. Eat a well-balanced diet to enhance your metabolism. This also helps you ward off any symptoms of illness. Walk around 10000 steps daily. The key to health is diet diversity not dieting. Achieve a healthy weight; do not focus on weight loss.

             4. Hobbies/ Skills:

             Try to learn new skills each week or month as per your schedule. Learn a new foreign language, do painting, and indulge in playing the piano and cooking or other fun activities.

             5. Self-compassion:

             Journal daily, practice mindfulness, do breathing exercises for body kindness. Soak in the morning sunshine to enhance serotonin your happy hormone.

             “If you want others to be happy, practice compassion. If you want to be happy, practice compassion. – 14th Dalai Lama

              6. De-Stress: To overcome stress and other difficulties in life positive psychology techniques can sail you through ups and downs of life. These include:

             Acceptance Therapy:

             With the use of mindfulness technique when a person observes and accepts negative thoughts is more aware of their rather caught in the negative thoughts. A self-compassion practice adds a new dimension to the acceptance of ourselves when one is in pain and grief.


             Count on your blessings, be optimistic, focus on positive thoughts, savor pleasure and socialize with other people. Write a letter to yourself describing your thoughts, experiences, accomplishments, and learning. This helps to nurture positive feelings.


             Do not wait for big accomplishments rather enjoy small achievements at each step. This releases happy hormones that light up your mood and boost your health.


             Mindfulness practice includes simple breathing exercisesthat help you focus on the ‘present moment’ rather magnify future thoughts. As thoughts affect your body and mind both.

  • Start with giving attention to your body sensations and thoughts in mind.
  • Then breathe in and out.
  • Give attention to your thoughts and other sensations like touch, sight, and sound. If you notice your mind getting distracted try to bring your focus again to the sensations of the moment.

              Key Takeaway:

  • Never skip your breakfast- include one fruit, whole grain, milk or milk products and healthy fat in your diet.
  • Stay hydrated- consume plenty of fluids and water-rich foods throughout the day. These include water chestnut, watermelon, and coconut water. Try to keep water nearby at all times.
  • Meditate for a few minutes to relieve stress and anxiety.
  • Practice mindfulness and gratitude towards oneself and others to enhance happiness.

Related: Tips to wellness concepts around the World

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