Something I hear about often (and experience personally) is a lack of ideas for downtime, or moments of rest. When we've been grinding for a while, we don't always have the capacity to be creative with our self-care.
In some cases, because we're so used to being "on", our downtime might make us feel restless, say “yes” to too many things, or stack our free time with tasks that prevent us from truly recovering.
If this has ever been you, I want you think back to the last time you ordered off a menu at a restaurant.
Consider the division of the menu into appetizers, entrees, and desserts.
With this concept in mind, I’ve designed a strategy to help you prepare for quality downtime - whatever that looks like for you.
I call it the "self-care menu", and it features an appetizer, entree, and dessert.
1. Your "appetizer" activity is quick, easy, and accessible.
Your appetizer is something minimal that you can do anytime, so when you're low on energy or ideas, you can default to this.
For me, this is grabbing a blanket, laying out on the sofa, and bingeing "The Good Wife" (yes, I'm giving you permission to watch TV in moderation, despite how this activity is often demonized or criticized as a "numbing behavior").
2. Your "entree" activity is more of an effort, but it fills your emotional / energetic / social cup.
An "entree" could be a long run, a picnic at the park, a walk with a friend, a walk alone - anything that takes time, and maybe a little bit of planning.
My entrees include long walks around bodies of water, coffee & museum dates, and writing Substack articles with a snack nearby <3
3. Your "dessert" activity is something indulgent that transcends the ordinary, while letting your senses play.
A “dessert” could be a luxurious spa treatment, a decadent snack, cooking or ordering an elaborate meal, and so much more.
I get a lot of great ideas from The Hedonism Handbook, such as: taking a nap in the sun, sipping a glass of wine outdoors, have an at-home spa day with scented oils, changing my nail color, and a few scoops of Talenti’s coffee ice cream.
ACTIVITY PORTION:
Create your own self-care menu using the prompts below. Practice this weekly, either in writing or as a thought process. Ideally, if you can prepare this “menu” on a Monday or Tuesday, you’ll be extra-prepared for upcoming downtime (and might be motivated to give yourself more of it!).
Your appetizer :
Your entree:
Your dessert:
Need more inspiration on sample self-care activities?
I was surprised to find a solid list through Nordstrom.com… and I was able to visit the site without buying another pair of shoes. If that’s not growth, I don’t know what is.
Happy Menu Planning!