So, you want to be a wellness girly but you barely have time to have a full body shower once a week? I get it!

Whether you’re swamped with work, navigating a tough time, or simply running on fumes, there are moments when even the idea of “self-care” feels like climbing Mount Everest.

And no, we’re not talking about luxurious bubble baths or booking a spa day—this is about doing just enough to keep yourself functioning when you’re in survival mode.

Think of this checklist as your wellness cheat sheet: the absolute bare minimum to get through the day while still showing yourself a little love.

So, grab a cup of tea (or, let’s be honest, whatever is in the fridge right now) and let’s dive into the essentials. This is all about small, manageable wins that help you stay afloat when life feels la bit crazy.

1. Drink Water (Yes, That Includes Sipping it From a Coffee Mug)

If there’s one thing your body is begging for—besides a nap—it’s hydration. And no, coffee doesn’t count. Neither does that half-melted iced tea from yesterday.

You need actual water.

Staying hydrated is non-negotiable because it keeps your brain sharp, your energy levels up, and your body from feeling like a wilted plant.

Dehydration doesn’t just make you feel sluggish; it can also mess with your mood and make everything feel worse than it actually is.

One of the easiest ways to make sure that you are hydrated is to start your day by chugging a glass of water—bonus points if it’s room temperature (easier on the stomach first thing).

You could also keep a bottle by your side and use habit stacking to make it a habit: sip every time you check your phone or hear a notification ding.

Find water too boring? Add a slice of lemon, a splash of juice, or one of those fancy electrolyte tabs if you’re feeling extra.

Forget “eight glasses a day.” Just aim to sip throughout the day and let your body tell you when it needs more. Any water is better than no water.

2. Eat Something Colourful

You don’t need to whip up a kale salad or bake a soufflé to nourish yourself. On hard days, the goal is to simply eat something with colour—anything that gives you a bit of energy and keeps you moving forward.

Food = fuel.

Skipping meals when you’re already struggling only makes you feel crankier, more tired, and ready to bite someone’s head off (don’t pretend it’s just me). Even a quick snack can stabilize your blood sugar and give you a little boost.

Can’t stomach a big meal? Stick to simple, no-cook options like toast with peanut butter, a banana, or even a smoothie that contains different fruits.

If you’re up for it, try something with protein to keep you fuller longer—think a boiled egg or some greek yoghurt yogurt. If all else fails, raid your stash of snack bars and call it a win.

Keep “emergency snacks” handy for days like this—trail mix, granola bars, or even instant oatmeal packets can be lifesavers when cooking feels like an Olympic sport.

3. Move Your Body

No, you don’t have to hit the gym or roll out your yoga mat. When you’re super busy, movement can be as simple as walking to the kitchen or stretching in bed.

The point is to remind your body that it’s alive and kicking.

Moving your body, even just a little, can help release endorphins—the feel-good chemicals that make you feel more human. Plus, it helps with stiffness, aches, and that overall sluggish feeling we get when we’re glued to one spot for too long.

Got 30 seconds? Stretch your arms over your head, roll your shoulders, and do a little wiggle. Got two minutes? Walk to another room and back. Feeling fancy? Put on one upbeat song and dance like nobody’s watching. Even small bursts of movement can make a big difference.

If leaving the house feels impossible, do “micro-movements” wherever you are—like tapping your feet, flexing your toes, or rotating your wrists. It’s all about keeping the blood flowing.

4. Check In With Yourself (Even if It’s a Quick Mental “Hey, You Okay?”)

In the chaos of survival mode, it’s easy to ignore what’s going on inside your head. But taking a moment to check in with yourself can help you process emotions, prioritize tasks, and avoid burnout.

Ignoring your feelings doesn’t make them go away—it just bottles them up until they burst. By acknowledging how you’re feeling (even if it’s “meh”), you give yourself permission to feel without judgment.

Take a minute—literally one minute—to ask yourself, “How am I doing right now?” Name the emotion, whether it’s stress, sadness, or full-on zombie mode.

No need to fix it—just notice it.

If you have the energy, jot it down in a journal or voice-note it on your phone.

Pair this with a grounding technique, like naming five things you can see or taking three deep breaths. It’s a quick way to calm your nervous system and reset.

5. Freshen Up (Even If It’s Just Brushing Your Teeth)

On tough days, even basic hygiene can feel like climbing a mountain. But trust me, doing something to freshen up—even if it’s minimal—can work wonders for your mood.

Neglecting hygiene might seem harmless, but it can make you feel worse over time. A quick refresh helps you feel a little more put-together and reminds you that you’re worth the effort.

Not up for a full shower? Wash your face, brush your teeth, or even just spritz on some dry shampoo. If all else fails, change into clean clothes or fresh pajamas—it’s about small actions that make you feel slightly better.

On really tough days, I like to use a quick freshen up as a restart. The act of washing my face, re-doing my skincare and putting on a new face of makeup makes me feel like I’ve hit the restart button, ready to tackle challenges with a fresh mindset!

6. Connect With Someone (Even if It’s Just a Text)

When you’re in survival mode, it’s easy to isolate yourself. But reaching out to someone—even in the smallest way—can remind you that you’re not alone.

Human connection is a powerful antidote to stress and overwhelm. It doesn’t have to be deep or emotional—sometimes, a simple “Hey, thinking of you” text can brighten your day and theirs.

Send a quick message to a friend, call a family member, or even comment on a funny meme someone posted. If you’re not up for talking, just scroll through photos of loved ones or read old texts that made you smile.

Set low expectations for yourself. You don’t need to respond to every message or have a long conversation—just let someone know you’re there, and that’s enough.

7. Get Some Fresh Air (Or Crack a Window)

Nature has magical healing powers, but let’s be real—sometimes, just opening a window is all you can manage. That’s okay. The goal is to let a little bit of the outside world into your bubble.

Fresh air and natural light can do wonders for your mood, energy, and overall well-being. It’s like a mini-reset for your brain and body.

Step outside for five minutes—literally just five. No need to go far; standing on your porch, balcony, or even by an open window counts. Breathe deeply and let the fresh air do its thing.

Combine this with your hydration or movement goals—sip your water outside or do a quick stretch by the window. Multitasking for the win.

8. Do One Kind Thing for Yourself

When you’re in survival mode, kindness often goes out the window. But showing yourself a little compassion—even in tiny ways—can make the day feel less overwhelming.

Acts of self-kindness remind you that you’re worthy of care, even when you’re not at your best. Plus, they can create a ripple effect of positivity in your day.

Here are 20 self care ideas that you can use for inspiration!

Treat yourself to something small, like your favorite snack, a cozy blanket, or five minutes of your guilty-pleasure TV show. If you’re feeling ambitious, write yourself a kind note or list one thing you’re proud of today.

Top tip: Keep a “self-kindness jar” with ideas for low-energy acts of care. On tough days, pull one out and let it guide you.

9. Celebrate Small Wins (Because They’re Still Wins)

On particularly tough days, everything feels hard. That’s why it’s so important to acknowledge every tiny victory—because, honestly, they matter.

Celebrating small wins helps you shift your focus from what’s going wrong to what’s going right. It builds momentum and reminds you that you’re doing your best.

Got out of bed? Win. Drank some water? Win. Sent a single email? Major win. Take a moment to mentally high-five yourself for each little thing you accomplish.

End your day by listing three things you managed to do—no matter how small. It’s a great way to end on a positive note.

Next Steps

When you’re in survival mode, the idea of “wellness” can feel overwhelming. But it doesn’t have to be. By focusing on the bare minimum—drinking water, moving a little, and showing yourself kindness—you can keep yourself afloat without adding extra stress.

Remember, tough days don’t last forever. But in the meantime, you’ve got this checklist to help you navigate the storm. Be gentle with yourself, and don’t forget: even small steps count.

We would love to know your top tips for surviving tough days! Comment below ⬇️