Want glowing skin, better sleep, and a deeper sense of joy? This self-care checklist can help you reset and reclaim your energy to stay productive through the workweek.

Working closely with individuals on their health journeys, experts have repeatedly observed one essential truth: we don’t burn out or become unproductive because we’re weak—we burn out because we constantly put ourselves last. Society often convinces us that self-care is selfish, indulgent, or a luxury only available to those with time to spare.

Luke Coutinho, Integrative Lifestyle Expert, shared a powerful reminder with Hindustan Times: you don’t find time for yourself—you make it. No one else can do it for you.

Here’s what he recommends:

1. Cut the clutter—internally and externally

Declutter your day. Declutter your space. Declutter your relationships. Declutter your digital life. Just because someone—or something—has access to you doesn’t mean they should.

You don’t owe anyone endless explanations for setting boundaries. Let your peace speak for itself. Saying no to draining people or toxic relationships isn’t selfish—it’s a powerful act of self-preservation. In fact, refusing to allow your energy to be constantly depleted is one of the most valuable wellness habits you can build.

Workaholics often struggle with this—setting boundaries, feeling guilty when taking breaks, and constantly prioritising others’ needs. But left unchecked, it can lead to burnout and strained relationships, ultimately derailing any sense of work-life balance.

2. Move and rest like your life depends on it—because it does

You don’t need a gym membership or a fancy routine. Stretch. Walk. Breathe. Dance. Just move your body in ways that feel good. And just as important—rest deeply.

Try breathwork to reconnect with yourself. Sleep and wake up at consistent times. Let your body repair. Disconnect from the noise and limit mindless scrolling. You are not a machine. Rest is not a reward—it’s a biological need.

Reset your circadian rhythm. Give your body and mind space to pause and repair. It’s in this balance of movement and rest that true healing begins.

3. Feed what nourishes—not just your body, but your mind

Food doesn’t just fuel you; it shapes your mood, immunity, and cognitive clarity. Eat clean. Eat whole. Eat with intention. But remember—nourishment goes beyond meals.

Feed your mind and spirit with nature, prayer, music, journaling, silence. Be deliberate with your self-talk, because the words you speak to yourself become the foundation of your healing. How you feed your inner world determines how you show up in the outer one.

4. Happiness is an inside job—stop outsourcing it

Jealousy, comparison, insecurity—these are not markers of love; they’re signs of wounds left unhealed. No external validation can fill an internal void.

You can’t expect others to fix what you haven’t looked at yourself. Healing requires honesty, self-awareness, and effort. Take all the support you need—but take responsibility, too.

Journal your thoughts. Express gratitude. Pray. Show yourself the same compassion and patience you offer to others. Because real happiness comes from within—and once rooted, it cannot be shaken by what lies outside.

5. Make time for what lights your soul up

Paint. Tend to your plants. Sing. Meditate. Play. Learn something new. Laugh until your stomach hurts. Prioritise whatever it is that brings you alive.

Your joy is not a luxury—it’s therapy. The small things that make your heart feel full are not distractions from life; they are life. Make space for these rituals. Reclaim them from guilt. These are your sacred acts of self-renewal.

Luke Coutinho offers a final reminder:

“When you speak to a child, a loved one, or a friend with kindness, they thrive. So why speak to yourself any differently? Imagine how your body feels when you talk to it with hatred. Be mindful of your self-talk, your thoughts, your words. You don’t need a perfect life—just a few minutes each day where you choose you. Start there. Stay there. Build from there.”