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Hey you, overachiever... We see you. Q1’s nearly wrapped, and while the vision board is still taped to your fridge (or in your Notes app), you’re feeling more “where did the time go?” than “I’m crushing it.”
Today’s newsletter is your sign to pause—and rethink self-care. We’re not talking bubble baths, face masks, and green juice. We’re talking about the gritty stuff that actually makes your life feel better.
Consider this your toolkit of five grounded wellness habits to help you feel like a whole person, not just a high-performer.
But before we dive in, this week’s sponsor is 1440 Media. In a time when headlines feel more like hot takes than helpful info, 1440 cuts through the noise. Their free daily newsletter delivers fact-based, unbiased news—so you can stay informed without the spin. Perfect for overachievers who want to protect their peace and know what’s actually going on in the world.
What's Inside
What Self-Care Really Looks Like When You're Going After Big Goals
There’s a weird thing that happens when you’re chasing big dreams: you start treating rest like it’s a reward you have to earn.
And while you’re out here trying to build something meaningful—whether it’s your business, your body, a hobby, or a new version of yourself—it’s dangerously easy to convince yourself that pushing through exhaustion is just part of the process.
But here’s the plot twist: real self-care for high-achievers (or anyone for that matter) isn’t about treating yourself when you hit the milestone. It’s about sustaining your energy so you can actually get there.
That means choosing the boring, unsexy, not-Instagrammable habits that make you feel grounded, clear-headed, and capable—not just busy.
I’ve had to learn this lesson the hard way. Running my business, training for a bunch of half marathons (I don’t know why, I’m in my running era!), trying to be a decent friend/dog mom/human—it’s a lot. For a while, I thought “doing it all” meant being on 24/7. But the real flex? Doing less but better.
5 Unsexy Habits That Actually Save You
These aren’t flashy. They’re just wildly effective.
1️⃣ Time Blocking Like a CEO (Even for Your Walks and Workouts)
It sounds rigid, but time-blocking gives you freedom. I started adding non-negotiables like runs, Pilates, and even 30-minute “thinking breaks” to my calendar—and suddenly, I wasn’t skipping them for another Zoom call. You don’t need more time, just better boundaries with it.
2️⃣ Creating a Shutdown Ritual
At the end of the day, I light a candle (obsessed with Loewe’s Tomato Leaves Candle), turn my phone on ‘Do Not Disturb’ mode at 9pm, brain dump in a journal, and write down tomorrow’s top 3 priorities. No more mentally doom-scrolling to-do lists at 11PM. Your brain deserves a clock-out time, too.
3️⃣ Saying “No, But Thanks!” Without Guilt
You’re not flaky for protecting your energy. Saying no isn’t rejection—it’s redirection. I use the phrase: “That doesn’t align with my priorities right now, but I appreciate the invite.” Polite, powerful, done.
4️⃣ Simplifying Routines to Reduce Decision Fatigue
When it comes to my mornings (and honestly, most of my life), if it’s not simple, it’s out. I’ve got a roster of go-to meals, workout fits laid out the night before, and a non-negotiable morning ritual: hydrate, journal, move. Rinse and repeat. It’s my secret to less chaos and way more clarity.
I’ve also adopted a little rule that’s been a game-changer: go with your first instinct. Whether I’m choosing breakfast or picking a dish off the menu, I trust the first thing that catches my eye. Decision fatigue? Dodged.
5️⃣ Doing One Thing Just Because It Feels Good
Whether it’s a mid-day dance break, rewatching Friends for the 100th time, or walking Mila with no phone—joy is fuel. You don’t need to earn it. You just need to choose it. I talk more about this on Threads both @valeriealvarez and on @wellnessbum.
You don’t need to hustle harder—you need habits that hold you while you grow. That’s the version of self-care we’re leaning into this year. Unsexy? Maybe. But effective? Every. Damn. Time.
Your Turn
Let’s keep it real—most of us know what we should do, but it’s the follow-through that gets lost in the chaos of work, workouts, and group chats. So this week, I challenge you to pick one unsexy habit that could quietly change your life—and actually commit to it.
Here are a few prompts to help you choose your move:
What’s one habit you know helps you feel grounded—but you’ve been skipping lately?
Is there a recurring moment in your day when you feel stressed, scattered, or spent? What habit could interrupt that pattern?
What can you remove from your plate this week that feels like a “should,” not a “want”?
What’s one routine you can simplify starting tomorrow morning?
Reply and tell me: What’s your one small, steady, maybe-even-boring habit you’re choosing this week?
I’ll share a few in next Sunday’s issue—with your permission, of course.
Small moves. Big energy. We’ve got this.
See you next Sunday!
— Valerie
1440 Media
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