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Everyday Self Care on a Budget

March 19, 2024 6 min read

Everyday Self Care on a Budget

Self-care shouldn't be synonymous with overspending. In reality, it's the daily practices that fortify your resilience against stress and contribute to a fulfilling life without breaking the bank.

Influencers often paint self-care as an extravagance reserved for the wealthy, flaunting luxurious vacations, spa retreats, and high-end purchases. But the truth is, self-care doesn't have to drain your wallet. It's the simple, routine actions that truly nurture your well-being. Let's delve into what we call "budget self-care"—practical habits that are not only affordable but also essential for maintaining a balanced life.

Physical Self-Care

Keeping your body in good shape doesn't have to cost a fortune. Whether it's a brisk walk around your neighborhood or a home workout session, daily movement is crucial for your well-being. A simple method to boost the cardiovascular aspect and enhance the strength of your shoulders, arms, and core during walks is by substituting regular walking with Nordic Walking, utilizing   Activator Poles equipped with    Boot Tips. 

For just $20, the Bender Ball offers an affordable and effective option to consider. When you purchase the ball, you also gain access to streaming of 5 full-length exercise videos that guide you through the Bender Method. Now, that's a smart investment for your workout routine!

Bender Ball

Here are a few other low cost home workouts to experiment with: 

Resistance Band Full-Body Workout:

  • Equipment needed: Resistance bands
  • Warm-up: 5 minutes of light cardio (jumping jacks, jogging in place)
  • Workout:
    • Squats with Resistance Band Rows: 3 sets of 12 reps
    • Push-ups with Resistance Band Chest Press: 3 sets of 10 reps
    • Bicep Curls: 3 sets of 12 reps
    • Tricep Extensions: 3 sets of 12 reps
    • Glute Bridges with Resistance Band Around Thighs: 3 sets of 15 reps
  • Cool down: 5 minutes of stretching
Jump Rope Cardio Circuit:
    • Equipment needed:   Jump rope
    • Warm-up: 5 minutes of dynamic stretching
    • Workout (perform each exercise for 1 minute, rest for 30 seconds, repeat for 3 rounds):
      • Jump Rope (basic jump)
      • Jump Rope (alternate foot jump)
      • Jump Rope (double unders)
      • Jump Rope (side-to-side)
      • Jump Rope (high knees)
    • Cool down: 5 minutes of static stretching

Fitterfirst Speed Jump Rope

Gliding Disc Total Body Workout:

    • Equipment needed: Gliding discs (or towels on a smooth surface)
    • Warm-up: 5 minutes of light jogging or dynamic stretches
    • Workout:
      • Gliding Disc Reverse Lunges: 3 sets of 12 reps each leg
      • Gliding Disc Mountain Climbers: 3 sets of 30 seconds
      • Gliding Disc Push-ups: 3 sets of 10 reps
      • Gliding Disc Hamstring Curls: 3 sets of 15 reps
      • Gliding Disc Plank Jacks: 3 sets of 30 seconds
    • Cool down: 5 minutes of gentle stretching

Bodyweight Cardio Blast:

    • Equipment needed: None (optional exercise mat)
    • Warm-up: 5 minutes of dynamic stretches
    • Workout:
      • Jumping Jacks: 1 minute
      • Bodyweight Squats: 1 minute
      • Mountain Climbers: 1 minute
      • Burpees: 1 minute
      • High Knees: 1 minute
    • Repeat the circuit 3-4 times with 1-2 minutes of rest between circuits
    • Cool down: 5 minutes of static stretching

Remember to adjust the resistance and repetitions according to your fitness level, and always consult with a healthcare professional before starting any new exercise program.

Prioritize quality sleep and nourish your body with wholesome foods. Regular check-ups with   healthcare professionals ensure you're proactive about your health without breaking the bank.

Social Self-Care

Despite the challenges posed by the pandemic, fostering social connections remains vital for overall happiness. Strengthen existing relationships with loved ones through meaningful interactions. Explore free or low-cost activities to expand your social circle, such as joining community clubs or volunteering.

  1. Community Events: Many communities offer free or low-cost events such as street fairs, farmers' markets, or cultural festivals. Attend these gatherings to meet new people in a relaxed and casual setting.
  2. Meetup Groups: Joining Meetup.com allows you to find groups in your area based on shared interests or hobbies. Whether it's hiking, book clubs, or board games, there's likely a group for you to connect with like-minded individuals.
  3. Volunteer Work: Get involved in volunteer activities for causes you care about. Not only does this provide a sense of fulfillment, but it also introduces you to others who share similar values and passions.
  4. Local Classes or Workshops: Check out community centers, libraries, or online platforms offering free or inexpensive classes or workshops. Whether it's cooking, painting, or yoga, these classes provide opportunities to meet new people while learning something new.
  5. Sporting Activities: Participate in community sports leagues or casual pickup games at parks. Sports provide a natural way to bond with others while staying active and having fun.
  6. Networking Events: Keep an eye out for free networking events hosted by local organizations or professional groups. These events offer opportunities to connect with professionals from various industries and expand your social and professional network.

Social Selft Care

Mental Self-Care

Nourishing your mind doesn't require expensive resources. Embrace lifelong learning by engaging in activities like reading, exploring new hobbies, or learning a new language. Stimulate your intellect without straining your finances.

  1. Meditation and Mindfulness Practices: Dedicate time each day to practice meditation or mindfulness techniques. Apps like Headspace or Insight Timer offer guided meditations for various purposes, such as stress reduction, focus improvement, or relaxation.
  2. Journaling: Set aside time to journal your thoughts, feelings, and experiences. Writing can help clarify your emotions, reduce stress, and promote self-reflection. You can use a physical journal or try digital journaling platforms like Penzu or Day One.
  3. Creative Expression: Engage in creative activities that stimulate your mind and allow for self-expression. This could include drawing, painting, writing poetry or stories, playing a musical instrument, or even crafting.
  4. Reading: Make a habit of reading books or articles on topics that interest you. Whether it's fiction for escapism or non-fiction for learning, reading can expand your knowledge, improve cognitive function, and provide mental stimulation.
  5. Brain Games and Puzzles: Challenge your mind with brain games and puzzles to keep your cognitive skills sharp. Sudoku, crossword puzzles, jigsaw puzzles, and logic games are great options to exercise your brain while having fun.
  6. Learning a New Skill: Take up a new hobby or learn a new skill that interests you. Whether it's cooking, photography, gardening, coding, or playing a sport, acquiring new skills can boost your confidence, stimulate your mind, and provide a sense of accomplishment.
  7. Nature Walks and Outdoor Activities: Spend time outdoors in nature to rejuvenate your mind and improve your mood. Take leisurely walks in parks or nature reserves, go hiking, or simply sit in a peaceful outdoor setting to connect with the natural world and clear your mind.
  8. Limiting Screen Time: Set boundaries around your screen time and digital consumption to prevent information overload and mental fatigue. Schedule regular breaks from electronic devices and engage in offline activities to give your mind a rest.

Emotional Self-Care

Taking care of your emotional well-being is invaluable. Practice mindfulness through activities like journaling or meditation. Seek support from trusted friends or affordable counseling services during challenging times. Acknowledging and processing your emotions is an essential aspect of self-care - here are a few suggestions to try:

  1. Daily Gratitude Practice: Dedicate time each day to reflect on what you're grateful for. Keep a gratitude journal where you write down three things you're thankful for each day, whether they're big or small. Practicing gratitude can help shift your focus toward the positive aspects of your life, improve your mood, and cultivate a sense of contentment.
  2. Self-Compassion Exercises: Practice self-compassion by treating yourself with kindness and understanding, especially during difficult times. Try self-compassion exercises such as writing yourself a compassionate letter, using positive affirmations, or practicing mindfulness self-compassion meditations. These practices can help you develop resilience, cope with challenges, and foster a greater sense of self-acceptance and self-love.
  3. Emotional Release Techniques: Explore techniques to release pent-up emotions and stress from your body and mind. This could include practices like deep breathing exercises, progressive muscle relaxation, or engaging in physical activities like dancing, yoga, or tai chi. Allow yourself to express and process your emotions in healthy ways to prevent them from building up and causing distress.
  4. Establishing Boundaries: Set healthy boundaries in your relationships and daily life to protect your emotional well-being. Learn to say no to requests or commitments that drain your energy or cause you undue stress. Communicate your needs and limits assertively with others, and prioritize activities and relationships that bring you joy and fulfillment. By establishing boundaries, you empower yourself to prioritize self-care and maintain healthier, more balanced relationships.

Incorporating these emotional self-care practices into your routine can help you manage stress, cultivate resilience, and nurture a greater sense of emotional well-being.


Self-care isn't about extravagant splurges; it's about prioritizing your well-being through simple, budget-friendly practices. Focus on nurturing your physical, social, mental, and emotional health without overspending. By embracing everyday self-care on a budget, you can cultivate resilience and lead a more fulfilling life.