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A few weeks ago, I connected with Mariana Lamar, creator of Whole Health HQ. Her blog is designed to share and connect with introverts who want to achieve optimal health and wellness. One of the topics addressed is self-care, which is crucial, but sometimes a struggle to achieve due to busy schedule and life priorities such as parenthood. As part of the Sunday Game Plan, I am going to share this blog post that Mariana wrote, which highlights ways and how to plan time for self-care. Thank you Mariana for contributing your article for the Sunday Game Plan.
Self‑Care for Introverts: Nurturing Your Body and Mind
As an introvert, caring for yourself often means going quiet, not loud. Self‑care isn’t about following the loudest trend, it’s about creating practices that feel soothing to you. You need tools that honor your need for solitude, pace, and reflection. In this article, you’ll find strategies focused on both body and mind, ones that won’t demand more social energy than you can spare. Let’s explore ways to build a self‑care regimen that doesn’t drain you — but refills you.
Prepare Healthy Meals
What you eat matters — your brain, mood, energy, and digestion all respond to food. Aim for meals rich in vegetables, lean proteins, whole grains, and healthy fats. For mood support, include foods like salmon, leafy greens, or beans — which nourish brain health while stabilizing energy. Plan meals that can be prepped once and reused, so you’re not reinventing dinner every night. Batch-cook in quiet time or use simple recipes with few ingredients. The result: consistent nourishment without decision fatigue.
Start a Solo Exercise Routine
The first step is choosing movements that don’t require a crowd or a coach — think stretching, yoga, light strength work, or gentle cardio you can do in your own space. Make it low‑stakes: 10 minutes of bodyweight moves or a few flows in the quiet of your room will do more than nothing. Over time you’ll grow confidence, noticing how your body and mind settle into more calm. And if you’re short on time, you can get steps in by walking during your lunch break or taking the stairs instead of the elevator. Let your exercise be a personal invitation — not a demand or a performance.
Build a Calming Morning Ritual
Your morning sets the tone. For an introvert, that might mean waking up a little earlier or shifting your wake‑time to include five minutes of breathwork, journaling, or simply sitting in stillness. Keep it minimal — just one or two micro rituals you actually enjoy. Consistency here is more potent than grandiosity. Over time, your brain will come to expect that quiet moment and start to crave it. With that anchor in place, the rest of your day can carry less reactive energy and more intentional calm.
Cultivate Mindfulness & Inner Pause
Mental well-being is just as vital as physical. Introduce micro‑pauses throughout your day: take 30 seconds to notice your breath, feel your body, or name a feeling. Use brief guided meditations or deep breathing apps when your mind becomes too loud. These small resets help soothe the nervous system. Over time, your threshold for stress begins to shift — things that once overwhelmed you will have less grip. This buildup of calm is essential for sustaining energy in your quieter life.
Guard Solitude with Boundaries
Your alone time is your recharge time — and it must be protected. Practice saying “no” or “not right now” to social or professional invitations that would deplete you. Honor your energy limits and schedule buffer zones after any social interaction. If people around you don’t fully understand, you don’t owe them constant explanations — a short “I need some quiet time” often suffices. Over time, others may come to expect that you honor your space, which helps reduce friction. This boundary work is the backbone of self‑care for introverts.
Design a Restorative Evening Buffer
Evening time is sacred. Build a ritual you look forward to — dim lights, herbal tea, reading, or a warm bath. Avoid screens when possible; blue light and digital stimulation can delay your rest. Use the last 15 minutes before bed to slow the mind: a gratitude note, gentle stretching, or simply quiet sitting works. This buffer helps transition your system from day mode into rest mode. Over time, this transition becomes easier and your sleep quality improves.
Use Creative Expression as Quiet Therapy
Introverts often process through reflection and creation. Whether it’s journaling, drawing, crafting, poetry, or gentle music, these acts externalize what’s inside you. They’re not assignments — they’re invitations. Don’t pressure yourself to produce; just do it for the act itself. Over time, this expressive channel can help untangle heavy thoughts, refresh your mindset, and deepen your sense of self. Giving yourself permission to explore quietly is a form of care.
Self-care as an introvert doesn’t mean mimicking extroverted strategies — it means aligning practices with your inner rhythms. Start by choosing movements you enjoy, building gentle routines, and nourishing your body intentionally. Pause throughout your day, cherish your solitude, and guard it with firm boundaries. In the evening, soften the edges with restorative buffers. And don’t forget creative expression — it’s a companion to your internal world. Over time, your version of self-care becomes a concrete, sustainable map toward feeling grounded, recharged, and whole.
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