40+ Different Simple Self-Care Tasks That'll Change Your Life This Year

Slow and steady wins the race, slowly but surely, haste makes waste; it's been said so many ways, but the lesson always remains the same. Making a change for the better — whether that's trying out a new diet, getting more steps in the day, keeping your home better organized, or working on your relationships — requires a long-term commitment. How do you get started? By taking baby steps, of course!

By making one small change in your day, you'll soon find that you feel healthier, happier, and ready for anything. If your sweeping resolutions (Slash sugar! Exercise every day!) never stick, here's a thought for you: Are you biting off more than you can chew? Smaller, more attainable goals add up to create a big impact, according to the health experts and product extraordinaire who work in the Good Housekeeping Institute. Here, they're sharing all of their best self-care tips they've learned while on the clock, including small life changes that can help you feel less stressed, more fulfilled, and feel more energized to conquer your goals in 2021.

Keep this list of to-dos close by as you progress through the year; don't try to adapt all of them at once! With 50 tips on this list, you'll feel great knowing you've checked off one small change each week. Use the following strategies to improve your wellbeing: mind, body, heart and soul.

No matter where you turn, someone is probably talking about self-care — the movement that’s all about putting you first physically, mentally, and emotionally. And before you think, I have zero time for myself, repeat this: self-care is not selfish. Because when you put your best foot forward, everybody wins. Over the next few months, spend some time making every single week count.

The risk of cardiac events like heart attack and stroke was up to 70% lower for people who lifted weights twice a week than for those who never did, a study in Medicine & Science in Sports & Exercise found. Weight training also improves bone density and balance. Buy a set of light dumbbells (3 to 8 lbs), and while you watch TV, do moves like bicep curls and lunges.

LAB TRICK: If you don’t have weights in your home, drop into a plank and hold it. Start by setting yourself up as if you’re going to do a push-up: Plant your shoulders over your hands, engage your core and your glutes as you keep your body in a straight line and hold for as long as you can. A pound of muscle burns four times as many calories as a pound of fat does, so the more muscle you have, the more calories you’ll torch.

Getting rid of that stack of mail, the pile of shoes by the door, and the overflow from your closet may improve your sense of well-being. Studies have linked cluttered environments with stress and lower self-control (say, around food), which can put a damper on your physical health.

LAB TRICK: Try snapping a photo of a messy area of your home, then devote 20 minutes to picking up. When the timer rings, pause for at least 10 minutes (or the rest of the day if you like!). Replacing open-ended cleaning sessions with a timed window makes the chore less overwhelming, says Rachel Hoffman, author of Cleaning Sucks. And comparing the “before” and “after” photos will give you a sense of accomplishment.

A study in Sleep Health found that 41% of parents said too many late activities — their own and their kids’ — kept them from getting a good night’s sleep. Disrupted sleep causes ghrelin, also known as the hunger hormone, to increase, and leptin, the “stop eating” hormone, to decrease, leading to overeating. Extra ghrelin can also make you crave high-carb, high-calorie foods. Plus, when you’re exhausted, deep-dish pizza is much more appealing than steamed veggies and exercise is less enticing than hitting the snooze button.

LAB TRICK: Aim for seven to eight hours, and keep the thermostat at 67°F for the best dozing environment. Remember, “No, thanks, let’s do brunch!” may be the healthiest solution to too many afternoon and evening get-togethers.

After you’ve scrubbed with warm water, switch to cold for 30 seconds. You’ll get a big burst of energy as your body tries to conserve heat and kicks your circulation into gear. Bonus: One study found that icy temps help release endorphins, which could have an antidepressant effect.

S'well

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This simple habit can ensure that you’re drinking enough water. One in five kids and young adults reported not having a single drop on a given day, according to a JAMA Pediatrics report, and adults often don’t get enough either. Your body needs fluids to maintain proper functioning, and dehydration may lead to constipation, dizziness, confusion and low blood pressure.

LAB TRICK: Be sure to constantly refill your water bottle every hour. Purchasing a 9-ounce S'well insulated bottle, a GHI top pick, means you'll be able to measure your progress throughout the day (did you down it all before refilling? No? Time to drink up!).

Adding tea to your a.m. can help support a healthy heart. Research shows that drinking green tea regularly may lower your LDL (“bad”) cholesterol levels. Studies have also found that people with a habit of drinking black tea have a lower risk of developing heart disease. Tea is a major source of naturally occurring, heart-healthy flavonoids, and taking in a daily dose of at least 200 to 500 mg of these flavonoids can help keep your ticker ticking efficiently.

LAB TRICK: We love GH Nutritionist Approved Lipton Tea, which contains 150 to 170 mg of flavonoids per serving, in the unsweetened regular black and green versions. And contrary to what you may have heard, tea does not dehydrate you, but rather counts toward your healthy water-consumption goals. Proper hydration is important to circulatory functions, so sip away and embrace the day.

And set out a giant fruit bowl instead — you’ll be more likely to reach for an apple or a banana. There really is something to the old adage “Out of sight, out of mind,” according to Dawn Jackson Blatner, R.D.N., author of The Superfood Swap. In your pantry, move healthy staples like quinoa, nuts, and canned beans to the front of shelves at eye level and put less healthy snacks and sweets on a high shelf.

Research shows that a 15-minute midday walk boosts concentration and energy throughout the workday. It’s also a long-term boon: In a recent study, older adults with mild cognitive impairment who completed a regimen of moderate-intensity treadmill walking performed significantly better on cognitive tests than before they started working out. MRI scans suggest that exercise may regulate blood flow to the portions of the brain that are associated with memory, cognition and language/speech processing.

AZUREBEAUTY

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Can't make it to the salon? Don't fret, because you can bring the salon home to you with the right tips and tricks. Keeping your nails trim and proper is one thing, but you may also stock up on your favorite colors to keep them brilliantly colored all on your own.

LAB TRICK: Our Beauty Lab pros found that Azure Beauty's Nail Dip Powder Kit is perfectly suited for nail novices. The set comes with the tools you'll need to maintain your nails at home, including a wooden stick, nail files, buffers, a dust brush, and cuticle oil, all to make sure the base coat and powder glides on seamlessly.

Aveeno

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Doing a pedicure is so much more than just painting your nails. You'll also work to remove calluses and help make your feet feel baby soft.

LAB TRICK: Work to exfolilate the tough, dry skin on your feet by opting for a foot mask before you take care of cuticles and nails. Our beauty pros always reach for Aveeno's foot mask made with shea butter, making it easier to file away rough dead skin when you buff your feet afterwards.

Erin Condren Journal

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Every night, write down anything that made you say "Yay!" during the day. Think finding hidden money in your pocket, a surprise call from a friend, sunny skies, or discovering a new local restaurant. This will help you recognize things going right in your life instead of focusing on the negative.

LAB TRICK: Snag a fun new journal to motivate you, like this cutie from Erin Condren. It will get you thinking with daily prompts about what inspired you, times you felt strong, and more.

So much of our days is spent in front of screens; prevent digital eyestrain (dry eyes, headaches, and blurred vision) by following the rule of 20: Every 20 minutes, take a 20-second break to look at something 20 feet away.

LAB TRICK: For even more eye protection, opt for GH Seal star Crizal Prevencia lenses (from $180) the next time you go to the eye doctor for new specs. Paired with your Rx, a special coating filters harmful UV light (from the sun) and blue light (from devices).

Studies suggest that 20 minutes of yoga breathing can lift your mood and even improve your memory. Try this alternate-nostril technique: Make an L with your right thumb and first finger; take a deep breath; press the right side of your nose with your thumb to block your right nostril; exhale; inhale through your left nostril; block your left nostril and release the right; exhale; inhale. Switch sides; repeat.

Moms (and women in general) tend to put their own needs on the back burner, but even just a few minutes of “me time” will help you reboot. Pausing to savor your favorite hot cuppa and taking a few deep breaths enables you to warm your hands and unwind — and it benefits your heart as well. In fact, one study found that choosing to be alone for even 15 minutes could lead to more relaxation and less stress.

Better snoozing starts in the morning: A study in Sleep Health found that people exposed to a.m. light fall asleep faster at night. Let the sun in first thing, and leave your shades open at the office to keep your circadian rhythms in sync. Sleep doesn’t just curb grumpiness: Getting less than six hours a night can put you at risk for heart disease and stroke, especially if you have a risk factor like diabetes or high blood pressure.

Being in nature — especially in motion — boosts mood, sharpens thinking, and makes you feel calmer and more generous. Time outdoors may also reduce levels of the stress hormone cortisol, says clinical exercise physiologist Paul Innerd, Ph.D., of the University of Sunderland in the U.K.

One study found that adults who garden were more likely to eat vegetables than those who didn’t. On top of that, other research shows that people who get their hands in dirt are generally happier and healthier.

Volunteering gives people purpose, which raises their self-esteem and lowers loneliness. One study of folks with social anxiety found that those who lent a helping hand felt less anxious about social situations than those who didn’t.

How I Built This

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People shift their moods to match the tones of voice they’re hearing, revealed a recent study. So why not cue up an inspiring podcast, like How I Built This or Oprah’s SuperSoul Conversations, to make a less-than-fun task like folding laundry fly by or whenever you need a boost?

Eucerin

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You're always working on moisturizing your face, but may not extend the same courtesy to your hands. With all of the hand washing we do these days, we should take some time to soothe and moisturize our hands (especially during the winter season).

LAB TRICK: Scientists in the Good Housekeeping Institute Beauty Lab put hundreds of creams through rigorous testing — and a top pick is Eucerin's Advanced Repair Hand Cream, an affordable drugstore find. The blend's use of glycerin, urea, and sunflower seed oil helped increase moisture levels by an impressive 51% in lab tests.

Mary Kay Clear Proof Mask

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Who doesn’t love a good face mask? It’s the perfect excuse to chill (and take funny selfies).

LAB TRICK: We love Mary Kay’s Clear Proof Deep Cleansing Charcoal Mask. A GH Seal star, it’s formulated with charcoal and clay to cleanse and unclog pores so skin looks fresh and clear.

Exercise isn’t just for losing weight; it’s also a powerful mental health tool proven to help depression and anxiety. Our Wellness Lab put 25 at-home fitness streaming services to the test to help you bring the workout to your living room. After over 600 classes, here are our top picks:

• Beachbody On Demand offers tons of classes, and you can stream it on everything from a phone to a Roku.

• Peloton Digital provides the energy and teamwork of group classes with more than 20 live workouts a day.

• Glo’s 3,500 classes (and counting!) make it the ultimate pick for every level of yoga.

Columbia Knit Crew Top

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Forget the old wives’ tale about catching a cold from the cold. Spending time outdoors this winter can be good for your health, if you're able to find a space that's all your own (social distancing in mind!). Getting some exercise is obviously beneficial, but exposure to sunlight and the world outside may also better help regulate your circadian clock — and stop leaving you feeling exhausted all the time.

LAB TRICK: Stay warm with the Columbia Omni-Heat3D Knit Crew Top. Our Textiles Lab likes that the base layer helps you retain heat and can also be used when working out thanks to its sweat-wicking technology.

Go ahead and book that girls’ night (even if it's a virtual get together!). Researchers aren’t sure why, but having a strong social life seems to be protective against cognitive decline. In fact, studies have found that people with more positive social relationships than their peers have better brainpower as they age.

Researchers have found that social laughter releases endorphins (a.k.a. feel-good hormones) in our brains. Not only will you benefit from the giggles, but laughing can strengthen your relationships!

...even if you have no intention of booking it just yet. Research new places or revisit your go-to spots — it’s the perfect escape from reality, especially if you haven't been able to travel safely in a while. Who knows, it may inspire you to take time off!

Maybe you’ve always wanted to try dancing, painting or photography. Active learning exercises your brain — and you may meet new friends.

LAB TRICK: You can learn from nearly 100 different pros and experts (and celebs!) in their fields right from your own home. Treat yourself to an annual membership to MasterClass, available for $180, or just $15 for month. The best part? Classes are mostly broken up into 10 minute segments, making them perfect for any schedule.

Quality calories from veggies, fruits, and proteins fuel your body to do the things you love, like jogging or riding a bike, says Jackie London, M.S., R.D. So instead of worrying about a number, consider what you’re going to need the energy for 30 minutes to three hours after a snack or meal — can you really power through your fave spin class on a measly rice cake?

Consider your goals for the next day, week, month, or even year and come up with a phrase that will help you get in the right mindset and make a real change. "Let action back the mantra, and let the mantra fuel better action," says Pedram Shojai, founder of Urban Monk Nutrition and New York Times best-selling author.

Nespresso Barista Recipe Maker

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Bring the relaxing vibes of your local café to your kitchen by turning your boring cup of joe into a cozy cappuccino with steamed milk.

LAB TRICK: Our Lab pros like Nespresso’s Barista Recipe Maker. The smart milk frother has over 20 settings for perfect hot or cold drinks. In tests, it heated evenly and made perfectly uniform foam.

Try this simple exercise from Emily Fletcher, author of Stress Less, Accomplish More: Meditation for Extraordinary Performance, to reset: Sit with your back supported and your head free. Close your eyes and move through each of your senses, noticing what you hear, feel, see, taste and smell. Tapping into your senses is a great way to ground yourself in your body and the present moment.

Finding a therapist to work with is a good thing for most — but for some, the scheduling or monetary commitment for 1-on-1 therapy may be too great. But support groups can still provide an outlet to discuss important issues or stressors in your life, and due to the COVID-19 pandemic, many have shifted to providing online services. This guide to free online support groups can help you find a community that you can check in with as frequently as you like, whether it's once a day, week, or month.

Young Living Essential Oil Diffuser

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Diffuse a few drops of your go-to essential oil in distilled water for a calming effect. Try lavender to help you sleep or peppermint for stress relief.

LAB TRICK: A favorite of GH Beauty Lab Chemist Danusia Wnek, Young Living’s Aria Ultrasonic Diffuser doubles as a speaker. Pick one of its relaxing settings or plug in your own tunes. Pair it with a meditation app for twice the benefits! If you don’t need all the bells and whistles, the Young Living Dewdrop Diffuser and Vitruvi’s Stone Diffuser are great picks too.

Dry hair and dry scalp can be a seasonal issue for most, but for others, its an issue that plagues them year round. If flakes and dry, brittle hair seemingly won't let up, try a DIY hair mask to address the root of the problem. One simple solution is made from honey, eggs, and apple cider vinegar, a hydrating treatment that also adds a bit of shine without altering your mane in the long run.

Gravity

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Filled with tiny glass, sand, or plastic beads, these blankets look like normal comforters or quilts but feel like a firm hug. The pressure helps increase serotonin (a neurotransmitter that makes you happy and calm) so you can sleep better.

LAB TRICK: Our Textiles Lab experts love the Gravity Blanket, a now-viral Kickstarter product that is filled with glass beads nestled into cozy microfleece. The cover is washable, unlike other options on the market, and the blanket comes in three different weights — you should pick a size that’s about 10% of your body weight.

Rituals The Ritual of Hammam Body Mud

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Instead of speeding through a two-minute shower, find time to soak in the bath uninterrupted. Bring in candles, music, wine, or bubbles for a total escape.

LAB TRICK: Mid-bath, scrub with Rituals The Ritual of Hammam Body Mud to give arms, legs, and other areas prone to dryness some extra TLC. Formulated with ingredients like silica and cornstarch to gently slough off dry skin, it’s GH Beauty Lab Director Birnur Aral’s go-to.

Ninja Foodi

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We all have a dish that makes us feel warm and fuzzy. With innovative gadgets, it’s even easier to whip up your comfort foods stress-free.

LAB TRICK: GH Kitchen Lab pros like the Ninja Foodi, a pressure cooker that also air-fries, providing the best of both low-effort tools. You can pressure-cook chili, air-fry sweet potato fries, or use both settings for tender-crisp wings.

The act of being creative or artistic can leave you feeling more enthusiastic and happier that day and the next, suggests a study from New Zealand’s University of Otago. Try singing, drawing, playing an instrument, crafting — even making a new recipe. Don’t worry about quality: Simply find an outlet you like, have fun with it and reap the rewards.

The Bouqs Co. Subscription

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There’s nothing like walking into a room and seeing a fresh bouquet. Instead of waiting for a special occasion or someone else to buy them for you, pick up an arrangement today.

LAB TRICK: Sign up for regular deliveries with The Bouqs Co. (from $36) to get curated blooms on your doorstep as often as you want, from weekly to bimonthly.

Slumber Cloud Stratus Sheets

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Sleep is crucial for every part of our lives, and over one-third of us aren’t getting enough.

LAB TRICK: Replace your old sheets with Slumber Cloud’s Stratus set. A top performer in our Textiles Lab tests, it helps regulate your body temp during the night so you sleep better. Testers raved about how so it felt and rated it higher than 14 other brands.

A recent study found that regular snapping and sharing (whatever the subject!) helped people stop and take time for themselves and connect with others. For extra motivation, post a daily picture to Instagram with the hashtag #365challenge. After a year, scroll back and relive the moments.

Check Instagram, Twitter, and Facebook and stop engaging with anyone whose content doesn’t make you feel good. We spend around 45 minutes a day on social media sites — your feeds should be full of people and brands that lift you up. If you can't disconnect entirely, at least work to restrict how much time you interact with these brands in the first place.

Sony WH-1000XM3 Headphones

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Not only can excessive noise potentially damage your hearing, but it also can affect your sleep, blood pressure, and even heart rate, according to the National Institutes of Health.

LAB TRICK: Tune out distractions with noise-canceling headphones like Sony’s WH-1000XM3 wireless set. The top-of-the-line pair was rated super comfortable in our Media & Tech Lab tests.

Resist the urge to look at your device first thing when you wake up. Instead take time to set your intentions for the day.

LAB TRICK: If you use your phone for a morning wake-up, it can be almost impossible not to check the news or weather after hitting Snooze. Get an old-school low-tech alarm clock so you can leave your cell in another room or a bedside drawer while you sleep.

Yes, you can have it every day, according to GH’s nutrition director — as long as you recognize that it’s a treat. Balance things out by skipping sneaky sources of sugar like premade smoothies and juices that could have more sugar than a cookie.

Always agreeing to post-work cocktails or dinners can leave you (and your finances) stretched thin. Don’t stress when friends hang without you; there will be other chances!

If you have trouble saying no to invitations, avoid worry and guilt trips with the “I don’t” trick. Saying “I don’t go out on weeknights” removes any risk of debate. A study from the University of Houston and Boston College also found that this language helped reinforce the decision and empower the person saying it.

Whether it’s binge-watching your favorite show, getting lost in a good book, or zoning out to music, whatever “nothing” means to you, do it.