Everything to Help You Practice Self-Care on a Budget
Introduction
In a fast-paced world that tries to get us to do
everything faster, do more, and be infinitely productive, there’s one thing
that’s so important to remember: looking after yourself isn’t a luxury —it’s a
necessity. But amid the busyness of life or when funds are low, self-care can
feel like a luxury, not a necessity. Magazine spreads and influencers on social
media frequently depict self-care as nothing short of an extravagant day at the
spa, an extravagant vacation, or another expensive wellness product. However,
the truth is far simpler and more accessible.
Self-care doesn’t have to be
expensive.
What’s even better is that some of the most
effective self-care can cost absolutely zero. At its heart, self-care is about
feeding your body, quieting your mind, and returning you to your self. It’s
about what you need to feel whole and healthy, not what someone else says self-care
is supposed to look like.
In this guide, we will summarize the best
self-care items that will provide you with real, effective self-care without
breaking the bank. Whether you’re a college student, a parent, or just looking
to save money, the ideas in this guide will provide you with actionable,
affordable strategies to regain and sustain your energy and attend to your
peace of mind.
Chapter 1: The New Self-Care
What Is Self-Care?
Self-care is the act of purposely taking care of
yourself in mind, body, and spirit. It’s not a matter of indulgence, but of
preservation. Just as you need to refuel your car or charge your phone,
self-care is what enables you to work at your best.
Why It Doesn’t Need to Be
Costly
Marketing would have us believe self-care is a
matter of products — skin-care masks, subscription boxes, yoga retreats. But in
fact, self-care is an attitude and a practice, not a product. True self-care
includes:
• Getting enough rest
• Setting healthy boundaries
• Spending time in nature
• Expressing creativity
• Connecting with others
They have nothing to do with money, but with
will.
Chapter 2: Say Yes to
Self-Care, Free and Affordable Self-Care
Activities
There are unlimited free ways to recharge and
replenish. The following are some strong and user-friendly self-care practices:
Go for a Walk
Even a brief walk around the block or a park
can:
• Reduce stress hormones
• Improve mood
• Increase mental clarity
Cost: Free
Meditate or Do Deep Breathing
Even five minutes of deep, relaxed breathing can
be a game changer. Try:
• Guided meditations (free on apps such as
Insight Timer or YouTube)
• Box breathing or 4–7–8 breathing
Cost: Free
Journaling
Journaling is great for processing emotions,
setting intentions, and reflecting on your day. All you need is a notebook and
a pen.
Ideas:
• Gratitude lists
• Daily reflections
• Affirmations
Cost: Free or minimal
Declutter a Small Space
Cleaning up your space can clear your mental space. Pick a drawer or shelf to clean out. Drop off unwanted items, if you can.
Cost: Free
Listen to Music or Podcasts
Put on a feel-good playlist or uplifting
podcasts. It has been demonstrated that music therapy lowers stress and
enhances mood.
Cost: Free (through Spotify Free, YouTube, or podcasts apps)
Try a Home Spa Day
Even without a spa, you can still feel pampered. Use what you
have at home:
• Warm bath with Epsom salt
• DIY face mask (could be honey and oatmeal)
• A sugar and olive oil body scrub
Cost: Low to free (if you use household items)
Practice Gratitude
Gratitude has been associated with greater
happiness and reduced depression. Write down 3 things that you are thankful for
every day.
Chapter 3: Caring for Your
Mental and Emotional Self When You Have Limited Funds
Self-care is not only about giving yourself
physical rest — it’s about guarding your mental and emotional bandwidth.
Set Boundaries
Boundaries are liberating and life-changing. Say
no to commitments that do not light you up. Protect your time and energy.
Tip: Get used to assertive communication with “I” statements.
Cost: Free
Call or Email a Supportive
Friend
Deep conversations can raise spirits and banish
loneliness. Call, text, or go see a friend who makes you feel good about
yourself.
Cost: Free (unless, of course, you want to buy them a coffee or pay for
transportation)
Unplug for a Day
Take a digital detox. Take a break from social
media, emails, and news for a few hours or a day. This clears mental clutter
and minimizes anxiety.
Cost: Free
Practice Self-Compassion
Talk to yourself like you would to a best
friend. Acknowledge what you have done, forgive what you didn't get right, and
respect what you felt.
Exercise: Write yourself a kind letter.
Cost: Free
Chapter 4: Physical Self-care
– When You Can’t Afford The Gym
The state of your body and the state of your
mind are very much intertwined. You don’t require a fancy gym or expensive gear
to keep moving.
Home Workouts
Here are thousands of free workouts available online:
• Bodyweight routines
• Yoga flows
• Dance fitness
• HIIT circuits
Platforms: YouTube, fitness apps, or Instagram pages that are available for free
Cost: Free
Stretch or Do Yoga
Stretching enhances blood circulation and lowers
tension. Yoga strengthens, lengthens, and calms your mind.
Tip: For free, beginner-friendly videos, look to Yoga with Adriene on YouTube.
Cost: Free
Drink More Water
Being properly hydrated is good for keeping up
your energy, mood, and focus. Make it easier by:
• Using a refillable water bottle
• Texting reminders to drink water
Price: Free (if you bring a reusable bottle) or low (if you buy one)
Prioritize Sleep
Quality sleep is one of the most potent forms of
self-care. To improve it:
• Stick to a regular bedtime
• Restrict screen time before bedtime
• Develop a soothing bedtime ritual
Cost: Free
Chapter 5: Creative and
Soulful Self-Care
Tapping into that creativity can be a powerful agent
of healing, and it’s frequently free.
Try a Creative Hobby
There is joy and healing in creative expression.
Consider:
• Drawing or coloring
• Writing poems or tracks, even short tales
• Playing music (if you play an instrument)
• Recycling projects
Cost: Free to inexpensive, depending on what materials you use.
Read for Pleasure
Books are an incredibly liberating and
empowering escape and a resource for growth. Check out:
• Local libraries
• Public domain books or audiobooks (Libby,
Project Gutenberg)
• Book swaps with friends
Cost: Free
Spend Time in Nature
Nature is calming; it can lower cortisol, lift
mood, and put things in perspective. Visit a park, forest, or beach. (Side
effect: Even sitting under a tree helps.)
Cost: Free
Volunteer
It can be beneficial to feel useful and to
diminish your own depression by helping others. Frequent causes you care about
— there are a lot that can be done remotely, too.
Cost: Free
Chapter 6: The Self-Care Your
Pantry Needs Getting the Best Nutrition on a Budget
It doesn’t have to cost a lot. Food is
nourishment, but it’s also self-care.
Cook Simple, Nourishing Meals
Concentrate more on low-cost staples such as:
• Brown rice, lentils, oats
• Fresh fruits and veggies of the season
• Eggs, canned beans, whole grains
Tip: Prepare food in advance to save money and time.
Reduce Food Waste
Use what you have creatively. Use up the rest of
the stuffing soups, stir-fries, or smoothies.
Cost: Cheaper chips and sustainable
Practice Mindful Eating
Power down screens, and enjoy tasting your food.
Chew slowly, feel textures, and express gratitude.
Cost: Free
Grow a Small Herb Garden
You can always grow a few herbs in pots inside
or on a windowsill.
Price: Low entry cost, high lifetime value
Chapter 7: Putting Self-Care
on a Schedule
Why Routines Matter
Like anything else, self-care works best as a
habit. If meditation is something you do once in a blue moon, it’s easy to let
a week slide without practicing. Creating a daily or weekly routine is a
commitment to make a non-negotiable part of your life.
How to Build a Routine (On the
Cheap):
Start Small
Select 2-3 self-care activities to complete daily.
Schedule It
Decide on a certain amount of self-care time,
and then pencil it into your planner or phone calendar.
Keep It Simple
Example: Morning stretch, afternoon walk,
evening journaling.
Use Free Tools
Keep track of your routine with a printable
tracker or habit app, or jot it down in a notebook.
Chapter 8: Self-Care Tools
That Are Free or Low-Cost
You don’t have to splurge on self-care
accessories. Here are some useful, relatively inexpensive tools:
Free Apps:
• Insight Timer (meditation)
• Daylio (mood tracker)
• MyFitnessPal (nutrition)
• Fabulous (habit building)
• Sleep Cycle (sleep monitoring)
DIY Tools:
• Jar of thanks with recycled glass jars
• Collage of a vision board using old magazines
• Index cards made into affirmation cards
Chapter 9: Cheap Self-Care for
Families and Kids
If you’re a parent, self-care only grows in
importance and becomes even more difficult. Here are wallet-friendly ways to
recharge that also involve the whole family:
Family Nature Walks
• Free and educational
• Opportunity to mingle and disconnect
At-Home Spa Night
• Mask with kitchen ingredients
• Get children dancing with playful music and
towels
Screen-Free Game Night
• Board games, jigsaw puzzles, charades, stories
Teach Children Emotional
Self-Care
• Gratitude sharing at dinner
• Breathing exercises
• Feelings journals
Chapter 10: When to Invest in
Yourself (Strategically)
Most self-care can be free, but it’s fine to
spend money — if that spending is purposeful and sustainable.
When It’s Worth Spending:
• Therapy or counseling (see if there are
sliding scales or online services like BetterHelp)
• A gym (or yoga) membership you don’t regret
spending on
• Courses that complement your interests or
career
• Self-help books or resources
Tip: Instead of following the latest trends, use your budget to directly monitor
where your money is going and to ensure it reflects your values.
Conclusion: Even You Can Self-Care
You don’t have to have
money, luxury, or hours of leisure time to be kind to yourself. All you need is
intention, imagination, and a little bit of dedication. And the best self-care,
it seems to me, is whatever feels nourishing, helps you feel good, that fits
into your life, that does not betray the fact of what your life is at that
moment.
Start small. Pick one or two actions that
resonate with you. Build from there. And, most important, allow yourself the
respite to pause, to rest, and to heal — no matter whose budget you’re on.
Self-care isn’t selfish. It’s what keeps you from getting too weak to care about everything and everyone else.
