Create & Sustain a Self-Care Routine in Your 30s

If you’re pulled in every direction because of work, relationships, and the pile of laundry that keeps getting higher, you’re not alone. Practicing healthy habits in your 30s is not only about drinking a few smoothies and doing some yoga classes, though these things can be of help. What matters most is having a self-care routine that actually supports you instead of exhausting you.

Building a Sustainable Self-Care Routine in Your 30s

If you are willing to start making conscious decisions concerning your habits, then it is time for you to pick up some new tools and practices.

Getting Back to Your Body

Keeping it real, the body you have in your 30s isn’t the same one that could survive on pizza and two hours of sleep when you were in college. You may have noticed that your back doesn’t feel so good when you sit for long periods, or you’re feeling the effects of two glasses of wine the next day.

While scientists haven’t found a way to stop aging completely, you can definitely make better choices for your well-being. Here are a few healthy habits in your 30s worth practicing.

Getting Enough Sleep is Critical

Sleep is a crucial part of your daily routine for a healthy body and mind. That’s when many repairs, including cellular repair, happen in your body. Aim for about 7 to 9 hours of sleep each night and develop a routine that signals to your brain when it’s time to wind down for deeper, more restful sleep.

A key practice in any self-care routine is turning off all screens at least half an hour before bedtime. If you need a little help relaxing, you may find reading a physical book, audiobooks, podcasts, or soft music helpful. Even if some of these use a device, the important difference is that you aren’t looking at a screen.

Ground Your Diet in Balance, Not Extremes

Instead of concentrating on restrictions, you might think of dietary additions that could be beneficial. In your thirties, since the metabolism slows down, it’s more necessary than ever to eat in a way that nourishes you.

When looking at healthy habits in your 30s, you want to have a clear brain, as well as plenty of energy. Think of salads, fiber, fruits, and lean meats. A teaspoon of honey, lemon, and apple cider vinegar in your water also gives you a healthy tonic.

Speaking of water, it’s hard to maintain your self-care routine when you’re dehydrated. Brain fog, low energy, and a slower metabolism can often be traced to not drinking enough water.

Don’t forget to take your supplements with intention. Vitamins, minerals, and longevity supplements, ones that include powerful, anti-aging ingredients like NMN, help boost your NAD+ levels, which are essential for cell repair and mitochondrial health.

Keep Moving

You probably know that being sedentary isn’t ideal. The key is to enjoy yourself so you don’t start to dislike your workouts.

Consider using lightweight gear, like jump ropes or resistance bands, to simplify your self-care routine. These are easy to carry with you to work or while traveling, so you can always squeeze in a little work during a break.

As part of your daily routine for a healthy body and mind, make an effort to move around regularly, even outside of exercise. Always opt to take the stairs, if possible, instead of the elevator. Do a minute of squats as you wait for something to heat up in the microwave.

If you have to sit for long hours at work, get up often, stretch, and take short walks.

Caring For Your Mind

When you’re in your 30s, the responsibilities of everyday life start piling up. You now have bigger decisions to make and find yourself stressing over things that never even crossed your mind just a few years ago.

Mental health matters just as much as your physical health, so they both need your attention when creating your self-care routine.

Unplug

A major cause of stress is the constant flow of information and notifications we’re constantly subjected to. Set aside time to turn off your devices or keep them out of reach.

When planning your daily routine for a healthy body and mind, include walks without headphones, where you can just observe your surroundings.

Allow yourself to do nothing occasionally. Don’t fear that inner voice telling you to be productive. While it might feel uncomfortable, those quiet moments can lead to better clarity.

You don’t have to be available every hour of the day. Most messages, whether from family, friends, or bosses, can wait a few hours for a response.

Strong Connections With Boundaries

A big part of a self-care routine is improving the quality of your relationships. It’s not about the number of friends you have but the presence of those who truly support you. Your social energy is limited, so choose wisely who you spend your time with.

It’s also not about how long you’re with someone. When people are busy or far away, a thoughtful text can mean as much as a big night out.

Relationships and boundaries are really two sides of the same coin. Your time and energy are valuable, so take a moment to reflect before you commit. It’s totally fine to tell others you can’t do something or go somewhere.

Financial Self-Care

Money is one of the biggest causes of stress and an area you can’t overlook in your self-care routine.

For many, the root problem is that they don’t feel in control of their finances. This can bring about a constant hum of anxiety that accompanies not knowing where your money is going or when it will come in.

A good addition to your checklist of healthy habits in your 30s might be setting up recurring payments for some of your bills to reduce that stress, whether for credit cards, auto bills, or student loans.

Set aside an hour one weekend to create a simple budget. Even if you’re only saving a small sum little by little, taking steps towards financial stability gives you a greater sense of calm about the future.

There’s No Substitute For Self-Care

Knowing how to build a self-care routine in your 30s will surely prepare you for when life gets tougher in all aspects. This is the time in life when habits that help in improving one’s physical, emotional, and financial well-being become much more important.

In your 30s, you still have plenty of time to develop a daily routine for a healthy body and mind, one that you can use for many years going forward. This is your time to experiment a little in various arenas and make modifications as needed.

There’s no single blueprint that works perfectly for everyone, so make it a priority to find out what works for you.

About the Writer: Aaron Smith is an LA-based content strategist and consultant in support of STEM firms and medical practices. He covers industry developments and helps companies connect with clients. In his free time, Aaron enjoys reading and writing about adventure, fitness, and lifestyle.

About the Editor: Staci is the New Yorker who launched NovemberSunflower.com in March of 2009. In the beginning this digital publication had just one writer. Over the years, Staci opened her platform to guest writers, and she then not only wrote for NovemberSunflower.com, but also stepped into the editor role, making her the Editor-in-Chief. Learn more about Staci.