50 free or low-cost self-care routines

Self-care doesn’t require four-figure trips to a luxury spa. There’s loads you can do to take care of yourself on the cheap, or - better still - for free.

Here’s 50 free or low-cost routines for self-care for the body and mind.

Emotional wellness

1. Meditate

A few minutes of stillness a day can calm your mind, reduce anxiety and help you reset. There’s lots of guided sessions are available for free on the likes of YouTube.

2. Replace negative thoughts with positive ones

Practice exchanging negative self-talk into kinder, positive thoughts.

3. Focus on gratitude

Write down three things you’re grateful for. It helps shift focus away from stress.

4. Write a diary, poem or story

Expressing your thoughts creatively is therapeutic and completely free.

5. Say no (without guilt)

Saying no to what drains you is a powerful act of self-care.

6. Accept help when it’s offered

Letting others support you is not weakness and can take the burden off.

7. Compliment yourself and others

Giving and receiving kindness boosts confidence and connection.

8. Phone a loved one

A good chat with someone who understands you can work wonders for your mood.

9. Have a digital break

Unplug from screens to reconnect with yourself and the world around you.

10. Say no if you can’t afford something

Protecting your finances is protecting your mental health.

Sleep and rest rituals

11. Get into a bedtime routine

A consistent sleep schedule helps your body rest and repair.

12. Prioritise sleep

Sleep is the foundation of health - mental, emotional and physical.

13. Have a hot bath

Soak in warm water to ease your body and mind before bed.

14. Turn off your phone an hour before bed

Screens disrupt sleep. Give your mind space to wind down.

15. Change your bedding

Fresh sheets are an underrated pleasure, and they help improve sleep quality.

Physical wellness

16. Go for a walk

Going for a walk is free, easy and improves the mood, heart health and clarity.

17. Go for a bike ride

Feel the wind on your face and energise your body on two wheels.

18. Join a free online exercise class

From yoga to dance cardio, YouTube is full of free fitness routines.

19. Stretch daily

Loosen tension, improve posture and connect with your body by doing a daily stretch.

20. Go for a run

Running clears your head and strengthens your body. Just lace up and go!

Outdoor and nature-based self-care

21. Soak up the sun

Get outside and enjoy a natural mood boost with free vitamin D.

22. Spend time outdoors

Nature has proven mental health benefits, no matter what the weather’s doing.

23. Plant something outside

Whether it’s in the garden or on a windowsill, planting something and nurturing it can reduce stress and create joy.

24. Watch the clouds or stargaze

Watching the clouds or stargazing is a free way to calm your thoughts and connect to something much bigger.

25. Visit a local park or green space

A walk in nature is proven to reduce anxiety and boost mood.

At-home pampering

26. Drink more water

Hydration is a simple yet powerful way to improve how you feel.

27. Take a cold shower

Having a cold show is invigorating and energising. Plus, it costs less than a hot one!

28. A DIY facial

Use ingredients like honey, avocado or yogurt for a home spa moment.

29. Light a candle

Light a candle for instant cosiness. Choose your favourite scent and enjoy the ambience.

30. Polish your jewellery

Polishing your favourite jewellery is satisfying and calming. It can also make you feel a bit fancy afterwards.

Creativity and learning

31. Start sketching or doodling

Grab a sketchbook and start doodling. There’s no pressure to be perfect!

32. Learn a new skill online

There’s a free tutorial out there for nearly everything - from knitting to coding, you name it.

33. Borrow books from the library

Head to your local library for entertainment and education, for free.

34. Join or start a book club

Share stories and connect with others through reading.

35. Get lost in a great book

Let your mind escape for a little while in a good book.

Mindful everyday rituals

36. Brew your coffee slowly with care

Turn a daily ritual into a moment of mindfulness, and make your coffee taste better!

37. Make a fresh healthy meal

Cooking for yourself is a form of care, and it doesn’t have to be expensive.

38. Make yourself a comforting mug of tea

A soothing hot mug of tea is a small but lovely act of self-kindness.

39. Tidy up a space

Decluttering clears your mind as much as it clears your home.

40. Clear out a cupboard or your handbag

Clear out a wardrobe, cupboard or even your handbag and you’ll feel lighter, more organised and in control.

Digital decluttering and money wellbeing

41. Unsubscribe from emails you never read

Less inbox clutter means more mental space.

42. Organise your digital photos

Relive great memories and make room for new ones.

43. Review your subscriptions

Cancel anything you’re not actively using and save money instantly.

44. Make a budget

Gaining control over your money by making a budget and sticking to it, is a powerful form of self-care.

45. Set financial goals

Knowing where you're headed can reduce anxiety and increase motivation.

Connection and community

46. Spend time with family or friends

Connection is a basic human need, cherish those who you love by spending time with them.

47. Give a loved one a hug

Physical touch lowers stress and increases happy hormones.

48. Join a community group or event

Joining a free local meetup or online forum can help you feel more connected.

Alone time and reflection

49. Get away from it all and spend time alone

Solitude helps you recharge and reconnect with yourself.

50. Sit in silence for five minutes

No distractions. Just breathe and be still, you might be surprised at how restorative it is.