3 S's: A Formula for Wellbeing
The 3 S’s Formula for Taking Care of Yourself
Self-care is not selfish or self-indulgent. We cannot nurture others from a dry well. We need to take care of our own needs first, so that we can give from our surplus, our abundance. When we nurture others from a place of fullness, we feel renewed instead of taken advantage of.
— Jennifer Louden
Self-care isn’t a luxury, it’s a necessity. A parent, caregiver, provider, worker, manager, leader, or administrator who is perpetually exhausted has little to give.
Self-care looks different for everyone and that’s OK. When you practice self-care, everyone wins!
Self-care is the art of paying attention to you and your needs and can include:
- Eating well and prioritizing nourishing food.
- Refreshing yourself by taking mini breaks throughout the day.
- Spending quality time with special people
- Winding down with calming activities to decompress after work or school
- Making time for rejuvenative rest and sleep.
- Feeding your spiritual self by engaging in activities that bring meaning and peace to your life.
- Knowing yourself and doing more of what brings you joy
The World Health Organization defines self-care as: “the ability of individuals, families, and communities to promote health, prevent disease, maintain health, and to cope with illness and disability with or without the support of a healthcare provider.”
3 S’s: A Formula For Wellbeing
One of my mentors, Dr. Suzie Carmack, taught me a wonderful formula for wellbeing that she calls the 3 S’s. This is a formula that I use to prioritize my own wellbeing and it’s something I have shared with hundreds of clients.
- Daily Self-Care - what do you do to recharge daily?
- Weekly Social Support - who do you connect with each week?
- Monthly Services - what professional or wellness services or providers do you schedule each month?
Daily Self Care
Make self-care part of your daily routine.
Most days are busy, hectic, and variable with work, family needs, projects, errands, etc. You’ll be able to take care of yourself and others best if you make time for yourself in the morning and evening. Bookend your days with routines and rituals that energize, calm, and center you.
A morning self-care routine energizes you and helps you start the day from a clear and centered state.
Morning self-care practices might include:
- Getting up early and mindfully welcoming the day.
- Centering yourself with meditation or breathing exercises.
- Moving your body. Exercising.
- Eating a nourishing breakfast.
- Journaling.
- Planning your day.
An evening self-care routine helps you wind down and release accumulated stress from the day.
Evening self-care practices might include:
- Taking a walk, doing yoga, or exercising in some way to release the stress of the day.
- Setting a firm boundary to not do more work in the evening after your workday.
- Mindfully preparing and eating dinner.
- Taking a walk.
- Reading a book.
- Taking a bath.
- Getting off your screen one hour before bed.
- Getting to bed by 10 PM.
Building self-care into your work day ensures that you tend to your body, mind and emotions while you work.
Workday self-care practices might include:
- Keeping hydrated with water or herbal tea.
- Taking breaks to revitalize yourself and increase productivity.
- Taking a proper lunch break. Sit down and eat your lunch in a relaxing environment
- If you’re working at a desk, moving your body every hour.
- Walking during your breaks.
- Taking a stretch break in your office.
- Making time to check in and socialize with your coworkers.
Weekly Social Support
Schedule social support weekly.
Humans have evolved to seek support and receive support from others. Solving problems and managing stress on one's own isn't as effective as giving and getting support from others. Make time to meet or check in with a supportive friend or loved one each week. This should be someone who fills your cup, not drains it!
Monthly Services
Schedule services for yourself each month.
Monthly services for wellbeing are services you receive from a professional or helper in your community in order to enhance your physical, mental, emotional, financial, and spiritual well-being. These might include:
- Seeing your doctor
- Going to the dentist
- Focusing on wellness goals with a coach
- Getting mental health support from a therapist
- Getting financial advice from a financial planner
- Participating in a support group
- Receiving bodywork such as a massage or chiropractic care.
- Using services provided to you by your employer or services available at your workplace
My 3 S’s Plan
Identify the kinds of self-care activities you’d like to include in your day and week.
What kinds of self-care activities do I want to do in the morning?
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What kinds of self-care activities do I want to do in the evening?
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What kinds of self-care activities can I fit into the work day?
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3 Daily Self-Care Activities
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3 Weekly Self-Care Activities
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Identity the people you can count on for social support.
3 People I Can Count On For Weekly Social Support
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Identify the services you’d like to receive each month.
Services I Want to Schedule Monthly
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