Skip to main content


Get Self-Care Savvy: Checklist to Nurture Your Mind and Body in 2024

Words of Wellness

Get Self-Care Savvy: Checklist to Nurture Your Mind and Body in 2024

The new year has arrived, and it’s time to prioritize your health and well-being. At Elements Massage, we get it–it can be tough to prioritize self-care when you have a tendency to take care of others first. If you’ve been putting yourself on the back burner, 2024 provides you with a fresh start–a chance to start prioritizing your physical and mental well-being.

Why Self-Care Matters

You feel better when you take care of yourself, and for good reason. According to the National Institute of Mental Health, “When it comes to your mental health, self-care can help you manage stress, lower your risk of illness, and increase your energy.”

When you take care of yourself, you feel better–making it easier to take care of yourself. It can be tough to get the self-care train running, but once you do, you’ll be unstoppable.

Let’s take a look at some items to add to your 2024 self-care must-do list.

Make Hydration a Priority

We know, it sounds so simple–but staying hydrated throughout the day can work wonders for your mental and physical well-being. Prioritizing hydration can be a great place to start when it comes to self-care, as you can up your water intake without changing your schedule.

When you get enough water throughout the day, you’re providing your immune system with a boost, helping your joints stay lubricated, allowing nutrients to properly move throughout your body, and you’re boosting your energy and focus. You’ll likely also find that you get a mood boost–when your body is getting the water that it needs, it’s likely that you’ll feel better.

Struggling to figure out how much water you’re supposed to drink each day? You’re not alone. Conflicting research can make it tough to figure out exactly how much H2O your body needs. According to Harvard School of Public Health, women should shoot for 11 cups of water per day, and men should shoot for 16. If you’re exercising, pregnant, breastfeeding, are taking certain medications, or live in a hot climate, it’s likely that you’ll need more water.

When it comes to staying hydrated, caffeine isn’t your friend. The compound acts as a diuretic, taking water away from your body. It’s also smart to avoid sweetened beverages (whether they’re sweetened artificially or with sugar).

An important note: if you’re getting a massage, it’s key to drink plenty of water throughout the day after your session. Massage stimulates your muscles and moves lymph fluid. Just like you need to take in water after a tough workout, your body is likely craving hydration following your massage session.

Set Aside No-Stress Time to Connect with Friends

That lighthearted, easy-go-lucky feeling that you have after spending time with friends isn’t just in your head–the connection between social connection and improved health is real. Humans are social creatures, and according to the Centers for Disease Control and Prevention, “Research shows that social connectedness can lead to longer life, better health, and improved well-being.”

People who are connected to others through their social networks are better able to cope with stress and anxiety, and are better able to make healthy choices. Research shows that social connection can help prevent serious health conditions including dementia, stroke, heart disease, depression, and anxiety.

Setting aside time to connect with people you love gives your mind and body the support necessary to recharge. In today’s too-busy world, it’s all too easy to multitask by scheduling a working lunch with a friend or participating in a workout class together.

While these are fun options that are beneficial to your well-being, it’s also important to have time where you can focus solely on connecting with the people you care about. Scheduling a work-free meal, a time to talk about big changes in life, or enjoying a walk together while you’re able to chat can all help you prioritize connection.

Feed Your Soul

Connecting with the world around you is important for feeling a sense of connectedness. Whether you’re religious, spiritual, or someone who appreciates the wonders of nature, getting outdoors or spending time with others who share your beliefs can help you feel your best.

Not sure where to start? We get it–this one is a bit ambiguous. Some ideas that can help you feed your soul and spirituality include:

  • Join a group, club, or church in your area that shares your beliefs
  • Take a meditation class, or begin a meditation practice on your own
  • Participate in yoga, focusing on the mental calm you experience during your practice
  • Volunteer for a cause that matters to you in your community
  • Enjoy time in nature
  • Keep a journal noting the ways that you feel connected to the world

It can take some time to learn exactly what feeds your soul (and that’s ok). As long as you’re trying, you’re on the right path.

Schedule Relaxation

It’s all too easy to put relaxation and self-care on the back burner. At Elements Massage, we know that your time is precious, and we believe in providing you personalized care that helps you make the most out of each massage session.

When you schedule an appointment for a massage therapy session at Elements Massage, we’ll work closely with you to understand your needs and customize your session to help you feel your best. You’re in the driver’s seat of your session, and we’ll check in with you several times throughout your massage to learn more about how we can create the best possible experience for your needs.

We believe in The Elements Way–it’s important to us to ensure that you’re relaxed, rejuvenated, and that you receive the personalized therapeutic relief that you need to get the maximum benefit from your session.

Be Realistic About Your Daily Task List

A sense of overwhelm is all too common in today’s busy world, and it’s important that you’re able to create realistic to-do lists that don’t leave you feeling drained and exhausted at the end of the day. Rather than tackling countless items onto your daily task list, planning ahead a week at a time can help you accomplish what needs to get done–including your self-care items.

According to Leon Ho, Founder & CEO of Lifehack, “A weekly to-do list should be roughly 15-30 items long. In other words, you should plan to complete around 3-6 daily tasks. Your weekly to-do list should have enough to challenge you, but not to overwhelm you. It should be ambitious but not unrealistic.”

Be kind to yourself if setting up a longer-term to-do list is new to you. It can take a few weeks to figure out how to create a doable task list. Prioritizing urgent items and understanding what can get pushed to the following week (if necessary) can help you knock out the important stuff without becoming overwhelmed.

Give Your Body the Fuel it Needs to Thrive

From keto to paleo to intuitive eating, the conflicting information on healthy nutrition can make it hard to figure out what kinds of foods will actually make you feel your best. Good news: you don’t need to stick to any particular nutrition plan in order to give your body the fuel that it needs (unless you have a specific health condition–in that case, stick to your doctor’s recommendations).

Understanding the amount and types of foods that your body needs to feel its best is the first step in moving forward toward a healthier, happier you. While online apps can provide solid suggestions, it’s a smart idea to meet with a registered dietitian, if you can swing it. Working with a dietitian can help you learn more about what you’re already doing to fuel your body–and where you can make adjustments that can help you feel your best.

Think About What’s Adding to Your Life–and What Isn’t

Self-care isn't just about adding more to your life–it’s also about removing what isn’t working for you.

A few things that you may want to consider removing from your life in 2024 include:

  • Negative information. It’s important to know what’s happening in the world, but there’s no need to barrage yourself with constant negativity and stress from the news. Taking a few moments to catch up each day is great–but leave it at that.
  • Endless scrolling. Social media provides the chance to tune out from the world. While this can be a distraction from stress, it can also have a detrimental effect on your happiness and self-esteem. If you’re not in a place where you feel comfortable eliminating social use, using apps that can limit your time browsing can help you keep the habit under control.
  • Alcohol. Whether you participated in Dry January or you’ve just realized that alcohol isn’t adding anything positive to your life, the new year is a great time to swap out glasses of wine for something that can help you feel your best. Enjoying a mocktail is a fun–and delicious–way to relax without the headache the next morning.

Elements Massage: Your Home for Relaxation in 2024

At Elements Massage, our team understands the importance of prioritizing self-care, and we’re here to support you as you put yourself first. Our personalized massage therapy techniques ensure that you get the most out of each session. Whether you’re interested in a hot stone massage, a couples massage, prenatal massage therapy, or another type of massage, our team is here to help you feel your best. Reach out to us today to learn more and schedule your first session–we can’t wait to meet you!

Find A Studio Near You