How Highly Sensitive People Can Gently Get Back Into Their Self-Care Routine
Real talk: self-care isn’t always cute. It’s not just face masks and bubble baths (though those are also great ways to unwind). Sometimes it’s saying no to plans, getting to bed early, or realizing that your “to-do” list has been running the show for way too long. And if you’ve found yourself neglecting self-care lately, let’s be clear: you’re not alone, and you’re not a failure.
Life happens. Maybe work has been demanding, you’ve been caring for others, overwhelmed by world events, or you just hit that classic “I’ll get back to it when things settle down” wall. Whatever the reason, I want you to know that it’s okay. Falling off the self-care wagon doesn’t mean you can’t climb back on, it just means you’re human.
Let’s talk about how to find your balance again, gently and without judgment.
Step 1: Start small, like really, really small
When you’ve been out of your self-care routine for a while, the thought of “getting back on track” can feel overwhelming. The key is to start small…so small that it almost feels too easy. Why? Because small wins build momentum.
Try this:
Drink a glass of water, at least 10-20 fl. oz., first thing in the morning.
Take five deep breaths when you feel stressed.
Spend two minutes tidying up a space that’s been bugging you.
These tiny acts might not feel like much, but they’re your first steps toward reclaiming your routine. And honestly, sometimes just checking one thing off your list can feel like magic.
Step 2: Check in with yourself (no judgment allowed)
One reason self-care gets sidelined is that we’re so busy taking care of everything else that we forget to ask ourselves how we’re actually doing. So pause. Take a moment. And ask yourself:
What do I need right now?
What’s been feeling heavy or hard lately?
What’s one thing I could do to feel a little more like myself?
Validate yourself.
Be gentle:
This isn’t a time to beat yourself up. If you’re tired, stressed, or overwhelmed, that’s okay. The goal is to acknowledge where you’re at so you can figure out your next step.
Step 3: Pick ONE area to focus on
When it feels like everything is out of balance, it’s tempting to try to fix all the things at once. But let’s not do that, okay? Instead, pick one area of self-care to focus on for now. This could be:
Physical Care: Moving your body, eating nourishing meals, or getting more sleep.
Emotional Care: Journaling, talking to a friend, or practicing mindfulness.
Environmental Care: Decluttering your space or creating a cozy corner just for you.
Pro tip:
Choose the area that feels most doable or the one that’s been nagging at you the most. Progress in one area often creates a ripple effect.
Step 4: Create micro-rituals
Self-care doesn’t have to be a grand production. In fact, micro-rituals (small, intentional actions you can weave into your day) are often the easiest to stick with for highly sensitive and neurodivergent individuals). I also call this, “creating an experience out of the mundane.”
Examples:
Light a candle while you journal or while you take a shower.
Take a 5-minute walk around the block between tasks.
Do a quick stretch or sit in front of a red light and breathe deeply before bed.
These little moments of care can help you feel grounded without adding more to your plate.
Step 5: Forgive yourself for the gaps
This is a big one. Falling out of a self-care routine doesn’t mean you’ve failed. Life is cyclical, and routines ebb and flow with it. What matters is that you’re recognizing the need to come back to yourself.
Instead of focusing on what you haven’t done, celebrate the fact that you’re taking steps now.
Remember: self-care isn’t about being perfect. It’s about showing up for yourself, even when it’s messy.
Step 6: Plan for gentle accountability (if it feels right to you)
Accountability doesn’t have to be harsh or rigid. It can be supportive and kind, like a friend gently nudging you toward what you’ve already said you want.
Ideas:
Share your self-care goal with a trusted friend.
Use a habit tracker to mark small wins (but don’t stress if you miss a day).
Set reminders on your phone for simple actions, like drinking water or stretching.
Hire someone to help you.
Step 7: Celebrate small progress
Small progress has a big impact on HSPs. Every step you take toward caring for yourself is worth celebrating. It’s easy to dismiss small actions as insignificant, but they’re not. They’re proof that you’re prioritizing yourself, and that’s a big deal.
Write down one thing you’re proud of each day, no matter how small.
Treat yourself when you hit milestones (like sticking with a new habit for a week).
Final thoughts
Getting back to self-care after a tough season isn’t about fixing everything overnight. Instead, you should take small, intentional steps to reconnect with yourself and what you need (because you may not even know what you really need, and you may be placing expectations on yourself that aren’t what you truly need). Some days will be easier than others, and that’s okay. Progress isn’t linear! It’s a gentle spiral that keeps moving forward, even when it doesn’t feel like it.
