International self-care day: 10 easy mental self-care habits to follow

Self-care isn’t just bubble baths and face masks, it’s about caring for your mind, too. Especially on International Self-Care Day, it’s worth checking in with yourself and asking: “What kind of care does my mind actually need today?” Mental self-care can be as simple as taking a few conscious breaths, setting a small boundary, or sprinkling in a kind thought.

It doesn’t have to be elaborate. Here are 10 easy mental self-care habits that cost nothing, take little time, and fuel your peace even on the busiest days.

Wake up with one kind thought

Imagine starting each morning with a mindful pause. Before diving into emails or social media, take 30 seconds and think something like: “I'm allowed to feel proud of making it this far.” You’re not ignoring real emotions; you’re greeting the day gently. Small moments like this send your mind the message: You matter.

Check in with yourself midday

Studies may say to eat every few hours, but what about emotional hunger? Lunch often happens hurriedly, if at all. Try this: Around midday, pause. Take two deep breaths. Ask, “What do I feel right now? Tired? Grateful? Uncertain?” No judgment, just noticing. Then, do one small thing your emotional self craves: step outside, text a friend, or read something soothing.

Create a “Brain Dump” ritual

Before bed tonight or right after work, grab a piece of paper or your phone and write down everything swirling in your mind: Worries, ideas, reminders, regrets.

Don’t edit. Once it’s there, your brain feels less like a noisy roommate. This helps your racing mind settle and sleep come more easily, knowing your thoughts are safe and noted.

Revisit a comforting memory

Mental health isn’t only about managing stress, it’s also about nurturing warmth. Close your eyes and recall a moment that made your heart feel full: laughing with a friend, savoring dessert, watching a sunset. Let yourself feel it again. It’s like pressing replay on the cozy parts of your life and your brain will thank you.

Change your scenery even briefly

You don’t have to go anywhere grand. When your mind feels stuck or restless, step outside. A few minutes of fresh air, a park bench, or even a balcony stare can reset you. Our brains love novelty, even a sliver of green or the feeling of sunlight on your skin. It can wake your mood, clear your head, or simply remind you that there’s more to life than your current worries.

Create a “Pause Phrase”

When your mind races about what went wrong or spirals into “what ifs,” give yourself a simple mental pause.

It could be, “That’s enough,” or “This can wait.” A phrase like this helps you step out of autopilot and reminds you that your mind doesn’t always get to run the show. Your words reclaim your focus and your calm.

Do one tiny creative thing

Being creative doesn’t mean painting a masterpiece. It’s about letting your mind play. Doodle a shape, fold a paper airplane, rip paper squares into a collage, or bake something without a recipe. That creative spark reminds your brain it’s not just here to think, it’s here to feel, explore, and enjoy.

Limit one source of negativity

On this Self-Care Day, pick just one. Maybe you scroll social media for a minute too long, read disparaging news stories, or replay a harsh email in your head. Replace that pull with something calming instead: An uplifting podcast, a photo you love, or a three-minute stretch. Small shifts often bring the biggest relief.

Give yourself a compliment

We’re often kinder to others than ourselves, aren’t we? Mental self-care means changing that. Say it out loud (or whisper in your head): “You handled that hard call with grace today.”

“You’ve come a long way.” Honest praise, even small, reminds our minds that we’re capable and enough.

Set a small boundary before bed

Sleep is restorative, but if your brain’s buzzing at night, bedtime becomes frantic. Tonight, decide: “No emails after 8 pm,” or “Ten minutes of phone-free time before lights out.” Choose something easy that gives your mind space to wind down. Consistent little boundaries like this build better mental routines and reclaim personal time.

Putting it all together

None of these ideas requires a spa day or even much time. You don’t need to claim a weekend away or buy self-care products. What matters is showing up: Hearing your mind’s needs and responding with kindness. And remember, self-care isn’t selfish, it’s foundational.Try picking two or three of these habits today or tomorrow. Notice what feels true, what helps you breathe easier. Celebrate when it works. And if something fails, say, you forgot to do the brain dump, just try again. Every attempt is a gift to your mind. On International Self-Care Day, give your brain permission to rest, reset, and reclaim peace. You deserve that. And every day after, your mind will thank you for it.