34 Self Care Ideas For Women in their 30s

Hey there, fabulous lady! 

If you’re in your 30s, I bet life is in itself a challenge. 

You’re probably crushing it in your career, maybe building a beautiful family, juggling a million social plans (or the occasional glorious night on the couch!), and just generally figuring out this whole adulting thing.

But listen, even superheroes need some downtime. 

That’s where self-care swoops in to save the day! 

Think of it as giving yourself those little moments to recharge, refill your energy, and get back to shining your brightest. 

Because taking care of yourself isn’t selfish, it’s essential. 

Let’s make it a priority!

Here are 34 awesome ideas to get you started. 

For The Mind

1. Try Journaling and Write it All Out 

Think of journaling like having a conversation with yourself on paper (or in a digital note, whatever floats your boat). No one’s judging you here, so get messy with it! 

Sometimes you might just want to vent about your day, or maybe you’ve got a big decision brewing and need to organize your thoughts. Writing things down makes them seem less tangled up and helps you figure out what matters most. 

You might even be surprised by some of the insights you have once you see them written out. Don’t worry about grammar, perfect sentences, or even making sense all the time. 

Just let it flow.

A Woman in Blue Long Sleeve Shirt Sitting at a Table

2. Give a little “me” time to your brain i.e. Meditate

Meditation gets a lot of hype, but for good reason. 

Taking even just 5-10 minutes to quiet your mind is like hitting a reset button for your brain. It doesn’t have to be complicated – find a comfy spot, close your eyes (or not, that’s up to you), and focus on your breath. 

Apps like Headspace or Calm can be great if you’d like some guidance. 

Your mind’s gonna wander and that’s totally normal. 

Just gently bring it back to your breath each time. 

It takes some practice, but with time meditation helps you manage all the crazy thoughts buzzing around, so you feel calmer and more in control.

3. Learn to Set Boundaries

Learning to say “no” is seriously underrated. Think of boundaries like fences that protect your time and energy. 

Sometimes, it can be tempting to say “yes” to everything – that extra project at work, helping your friend move on your only day off, you get the idea. 

But saying “no” doesn’t make you a bad person! It means you’re prioritizing yourself and what’s important to you. 

Start small – maybe it’s saying “no thanks” to coffee with that person who always drains your energy. 

As you practice, you’ll get better at setting those boundaries without feeling guilty.

4. Limit Social Media 

We’ve all been there, scrolling endlessly through social media comparing our messy, real lives to everyone else’s seemingly perfect highlight reels. 

It’s a trap! 

Try setting time limits for social media apps, or have designated “off” hours where your phone is out of sight. 

Instead of scrolling, use that time for something that actually nourishes you – a walk in the park, a call with a good friend, or just some time to be still with your thoughts.

You might be surprised by how much lighter and calmer you feel without constant comparison.

closeup shot of the eye of a woman

5. Read a Good Book

There’s something magical about disappearing into the pages of a good book. 

Whether it’s a thrilling mystery, a heartwarming romance, or a thought-provoking memoir, reading takes you on a journey without ever leaving your couch. 

It’s a way to relax, get inspired, and learn something new. 

If you’re not sure where to start, ask a friend for recommendations, visit your local library, or browse a bookstore’s staff picks. 

Curl up with a cup of tea and let yourself get lost in another world for a while.

6. Learn Something New

Keeping your brain challenged and engaged feels awesome! 

Picking up a new skill or hobby is a great way to add a little spark to your routine. 

You could try a language class, learn to cook a new cuisine, join a dance group, or pick up an instrument. 

Don’t worry about being perfect; the fun is in the process! 

You might find a hidden talent or simply enjoy the satisfaction of expanding your world. 

Plus, learning something new keeps your mind active and can even boost your confidence.

7. Do a Digital Detox

Our phones and computers have become extensions of ourselves, but sometimes we need a break. 

A digital detox is all about intentionally disconnecting for a set amount of time. You can go big with a whole weekend off the grid, or try smaller steps like switching your phone off for a few hours each evening. 

During your detox, try activities that don’t involve screens – read, cook, get creative, or spend quality time with loved ones. 

You might feel a bit restless at first, but you’ll likely be surprised by how refreshed and present you feel once you give your brain a screen break.

a woman with under eye patches looking at a small round mirror

8. Find Joy in the Little Things

It’s easy to get caught up in the negatives, but focusing on the good stuff can be a serious mood booster. 

Take a few minutes each day to jot down three things you’re grateful for. 

It can be big stuff, like your health or loved ones, or something simple, like a delicious cup of coffee or the sunshine on your face. 

This practice rewires your brain to look for positives, and over time you’ll start noticing more and more things that bring you joy.

For The Body

9. Get Enough Sleep

Sleep is seriously important, and most of us aren’t getting enough of it. When you’re well-rested, you have more energy, better focus, and even your mood improves. 

Aim for 7-8 hours of quality sleep each night.

Try creating a relaxing bedtime routine – turn off electronics an hour before you go to bed, dim the lights, and maybe sip a cup of chamomile tea. 

Your body and mind will thank you for prioritizing those precious hours of rest.

10. Eat Nourishing Foods

Think of food as fuel for your body (and mind!). 

Choosing nourishing, whole foods like fruits, vegetables, and lean protein will give you the energy you need and make you feel good from the inside out. 

It’s okay to indulge in treats once in a while, but focusing on healthy choices most of the time is a major act of self-love

If you struggle with cooking, try simple recipes or a meal prep service that does the heavy lifting for you. 

Eating well shouldn’t feel like a chore – discover foods that are both healthy AND delicious!

black and white photo of a woman holding her baby

11. Drink Plenty of Water

Water is essential for pretty much everything your body does. Staying hydrated not only helps your physical health but can also improve your mood, skin, and energy levels. 

Aim to drink plenty of water throughout the day – carry a reusable water bottle and fill it up regularly. 

If you find plain water boring, try adding some sliced fruit or herbs for a flavor boost. Your body will thank you!

12. Move Your Body, Shake That Body

Exercise isn’t just about fitting into your favorite jeans (though that’s a bonus!); it’s about feeling strong, capable, and taking care of your health. 

The key is finding something you enjoy, whether it’s dancing, yoga, brisk walks, or hitting the gym. Listen to your body and focus on how good it feels to move. 

Exercise releases those feel-good endorphins and is a proven mood booster. 

You’ll be surprised at how quickly regular movement positively impacts your mind as well as your body.

closeup shot of a woman with under eye patches

13. Dance: Shake It Off and Smile

Put on your favorite tunes and let loose! Dancing is an amazing mood-booster — it’s joyful and expressive. You don’t need fancy moves, just let your body move the way it wants to. 

Dance parties in the kitchen, solo sessions around your living room, or even a fun dance class are all great ways to get the good vibes flowing. 

Let the music wash over you and forget about perfection – this is about having fun and feeling good!

14. Stretch: Release Tension, Boost Flexibility

Stretching often gets overlooked but it feels amazing and has some serious benefits. 

It helps with muscle tension, improves flexibility, and even enhances your posture. You don’t need a special routine – even a few minutes of gentle stretches in the morning or before bed can make a difference. 

Try a yoga class or look up some basic stretches online. Notice how stretching helps you feel looser, more present in your body, and just a little more relaxed.

15. Hit the Massage Parlour

If you’ve never had a professional massage, you’re seriously missing out! It’s an amazing way to work out knots, ease muscle tension, and promote deep relaxation. 

Whether you opt for a Swedish massage, deep tissue, or something else, those skillful hands will work wonders on your stressed-out body. 

If a professional massage is out of your budget, self-massage tools like foam rollers can be a great alternative.

16. Take Regular Health Checkups

This one isn’t as glamorous as a spa day, but taking care of your physical health is super important! 

Schedule annual checkups with your doctor and dentist, and keep track of any other recommended health screenings. 

Catching potential problems early is key, plus it gives you peace of mind knowing you’re staying on top of your health.

For The Soul

17. Spend Time in Nature

There’s something truly calming about being in nature. 

Whether it’s a walk in the park, a hike in the woods, or just sitting under a tree with a book, connecting with the outdoors has a way of resetting our minds. 

The fresh air, natural sounds, and beautiful scenery can reduce stress, improve mood, and even boost creativity.

Make a point to incorporate some time in nature into your routine, even if it’s just a short walk during your lunch break.

18. Connect with Your Loved Ones

Spending quality time with the people you love is essential for your well-being. 

Whether it’s calling a friend for a good chat, having a family dinner, or planning a fun outing with someone special, those connections make life richer. 

Let the people who matter most know you care, make time for laughter, and create memories that will nourish your soul.

19. Volunteer or Give Back

Helping others isn’t just good for the community; it also has a significant positive impact on your own well-being. Volunteering your time or resources gives you a sense of purpose, connects you with others, and can even make you feel happier and healthier. 

Find a cause you’re passionate about – whether it’s helping at an animal shelter, serving meals to the homeless, or mentoring underprivileged kids – there are countless ways to make a difference. 

The act of giving back also helps put your own problems in perspective and fills you with a sense of gratitude.

a woman with surprised look with a face mask on

20. Practice Self-Compassion

We’re often our own worst critics. 

Practicing self-compassion means treating yourself with the same kindness, understanding, and forgiveness that you would offer a good friend. 

When you make a mistake, fail at something, or just feel down on yourself, remind yourself that you’re human and it’s okay. 

Talk to yourself the way you would talk to someone you love – with gentleness and encouragement. This doesn’t mean ignoring areas for growth but rather approaching them from a place of self-love rather than self-criticism. 

Learning to be kind to yourself is a powerful act of self-care that will ripple through all aspects of your life.

21. Broaden Your Horizons and Feed Your Wanderlust

Whether it’s a weekend trip to a nearby city or a grand adventure across the globe, traveling has a way of shaking up our routines and opening our minds. 

Exploring new places, immersing yourself in different cultures, and trying new things can be exhilarating and life-changing

Travel doesn’t have to be extravagant – even a mini road trip or a staycation in your own town can break you out of the ordinary and provide a much-needed refresh. 

The memories you make and the personal growth you experience will stay with you long after your bags are unpacked.

22. Listen to Your Favorite Music

Music has the power to lift your spirits, reduce stress, and even bring back fond memories. 

Make a playlist of songs that make you happy, put it on, and sing along at the top of your lungs! 

Dance around without a care in the world, or find a cozy spot, close your eyes, and simply let the music wash over you. 

Pay attention to how different songs make you feel, and create playlists tailored to different moods – a pump-up mix for when you need an energy boost, a calming set for when you want to unwind, or a nostalgic playlist that brings you back to happy times.

23. Laugh: The Best (and Free) Medicine

Laughter is like a natural stress reliever. It boosts mood, releases endorphins, and even helps strengthen your immune system. 

Find things that genuinely make you laugh – funny movies, stand-up comedy shows, silly videos, or time spent with friends who crack you up. Don’t be afraid to let loose and give yourself permission to laugh wholeheartedly. 

The world can feel very heavy sometimes; a good dose of laughter helps lighten the load and reminds you to find the joy in everyday moments.

24. Try To Express Yourself and Unleash Your Inner Artist

Whether you realize it or not, you have a creative side! 

Experiment with different ways of expressing yourself – this could mean painting, drawing, writing, singing, playing an instrument, or even trying your hand at crafts like knitting or pottery. 

The focus isn’t on being “good” at it. 

It’s about the process of creating and allowing yourself to play. Getting lost in a creative activity is a wonderful way to unwind, tap into your emotions, and discover a new part of yourself. 

You might even surprise yourself with the hidden talents you uncover!

For Fun & Relaxation

25. Take a Relaxing Bath

A warm bath is the perfect way to unwind after a long day. Go the extra mile to make it a luxurious experience – add Epsom salts or bath bombs for muscle relaxation and a delightful scent. 

Light some candles, play soft music, and let your worries melt away. Close your eyes, focus on the warmth of the water, and just breathe. 

It’s an affordable way to create a spa-like atmosphere in your own home and give yourself some much-needed pampering.

an elderly couple looking at each other with love

26. Try a At-home Spa Day

You don’t need to go to a fancy spa to treat yourself! Set aside a few hours just for you. 

Start with a face mask – you can buy one or make your own with natural ingredients. While your mask works its magic, give yourself a manicure and pedicure. 

Finish off with a luxurious body lotion to leave your skin feeling silky smooth. This little DIY spa ritual will make you feel refreshed, pampered, and ready to conquer anything.

27. Light some candles

The soft glow and gentle fragrance of a candle can instantly elevate the atmosphere of any room. Create a cozy, relaxing space by lighting a few of your favorites. 

Choose scents that soothe you, like lavender, vanilla, or something fresh and citrusy. 

As you settle in for the evening, the flickering candlelight will add a sense of warmth and tranquility to your downtime.

28. Watch your favorite movie

Sometimes you just need to escape into a familiar world for a couple of hours. 

Curl up on the couch with a fuzzy blanket, popcorn, and that classic movie you’ve seen a million times. Choose something that makes you feel happy, whether it’s a heartwarming comedy, a childhood favorite, or a feel-good drama. 

Let yourself slip into the story, reacquaint yourself with beloved characters, and enjoy the comfort of revisiting something that always makes you smile.

29. Play a board game or do a puzzle

In a world of constant screens, there’s something refreshing and nostalgic about unplugging for some good old-fashioned fun. 

Gather your friends or family and indulge in a classic board game – whether it’s a competitive strategy game or a silly party favorite, the laughter and friendly competition is a guaranteed good time. 

If you’re looking for a more solo activity, break out a puzzle. The focus and sense of accomplishment as the image comes together are surprisingly zen! These activities encourage mindfulness, connection with others, and just a little break from the digital world.

30. Get a cozy blanket

Investing in a super soft, plush blanket is the ultimate act of self-love. 

It’s like a warm hug you can wrap yourself up in anytime you need a dose of comfort. 

Whether you’re curled up with a book, enjoying a movie, or simply want an extra layer of coziness as you unwind, a cozy blanket elevates the experience. 

Choose one in a fabric that feels amazing against your skin – think fleece, faux fur, or a luxurious knit – and enjoy snuggling up in ultimate bliss.

a woman wearing a hoodie holding her dog

31. Bake something delicious

The comforting smell of something baking in the oven is pure magic. Find a recipe for a simple treat you love – cookies, muffins, a cake – and enjoy the process. 

Measuring ingredients, the gentle rhythm of stirring, and the anticipation as it bakes all have a soothing quality. 

Plus, at the end, you get to enjoy a delicious reward! 

Baking can be a form of mindfulness and it’s always a satisfying way to show yourself (or loved ones) some extra care.

32. Stargaze

On a clear night, step outside and look up. 

The vastness of the night sky filled with twinkling stars has a way of putting things in perspective. Take a moment to breathe in the fresh air and appreciate the cosmic beauty

It’s a reminder that we’re a tiny part of something incredibly vast and mysterious. 

Let your worries seem smaller for a while as you marvel at the wonders of the universe.

33. Spend Time with a Pet

If you have a furry friend, take some extra time to truly enjoy their company. 

Pets offer unconditional love, companionship, and endless entertainment. Play with your dog, snuggle up with your cat, or simply watch your fish swim in their tank. 

Animals have a way of reducing stress, lifting our spirits, and making us feel loved. If you don’t have a pet, consider volunteering at an animal shelter. 

Caring for animals is a rewarding way to give back and get some quality time with furry friends.

34. Do Nothing

In our busy world, it can feel strange to give yourself permission to truly do nothing. 

Resist the urge to be productive every moment and allow yourself a chunk of time with absolutely no plans or obligations. Find a comfy spot, turn off notifications, and just… be. 

Daydream, stare at the ceiling, or simply let your mind wander. 

This type of guilt-free downtime allows your mind and body to genuinely recharge and combats the pressure to be constantly “on.”

a woman at a skin care session where someone is applying lotion on her face

Remember, self-care isn’t a luxury; it’s essential. It’s about filling your own cup so you can pour into other areas of your life. 

This list of 34 ideas is just a starting point – self-care is personal and looks different for everyone. Choose the activities that resonate with you, that make you feel refreshed, happy, and whole. 

Prioritize taking care of your mind, body, and soul, and you’ll experience more energy, focus, and joy in your everyday life. 

Be kind to yourself as you create a self-care routine that works for you, and don’t be afraid to try new things and discover what makes you feel your best!

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