Self-Care and Unhealthy Attachments
Self-care is often disrupted by attachments to unhealthy behaviors. These behaviors can become a source of comfort, making them difficult to let go of—even when they harm our well-being. Unhealthy habits can range from poor eating patterns to sedentary lifestyles to not spending enough time outdoors in nature.
Some of these behaviors are learned early in life, especially around food. Dietary habits are strongly influenced by the people children spend time with—parents, grandparents, daycare providers, close family friends, and relatives (Riegel et al., 2021). The habits children are exposed to often shape the way they eat for years to come. Over time, these patterns can feel ingrained and difficult to change.
The good news is that you can make intentional choices to adopt healthier eating habits that benefit both your physical and mental health. Cooking doesn’t have to be overwhelming, healthy meals can be simple, quick, and ready in 30 minutes with a little planning. That’s about the same time it takes to drive to a fast-food restaurant, place your order, and return home—except home-cooked meals are far better for your body. Chicken tacos with avocado, red onions, cilantro on corn tortillas with black beans, guacamole and pico de gallo is fast simple and healthy.
Environmental factors can also play a role in discouraging healthy behaviors. Poor air quality, limited green space, unsafe neighborhoods, and harsh weather conditions are challenges many people face. While some of these factors are out of our control, others can be adapted. For example, if outdoor spaces are unsafe, you can choose indoor activities or safer locations to keep moving and protect your health.
The key is to move your body—intentionally—even for just 5–10 minutes a day. Movement supports better mood, sharper focus, improved digestion, and less pain. Ideally, aim to work up to 30 minutes of activity, 3–5 times per week. Something as simple as a walk around the block allows you to get fresh air, connect with nature, and invest in self-care.
On the other hand, excessive screen time—watching TV, scrolling social media, or bingeing videos—has the opposite effect. Spending more than an hour a day on screens can negatively impact your self-care and cognition (Shalash, Arumugam, Qadah, & Al-Sharman, 2024). Try cutting back for just one week and notice how you feel. Instead, talk with friends, spend time outside, or simply listen to the sound of the wind or rain.
Finally, lack of motivation is another major barrier to self-care. This is such an important topic that it deserves its own discussion, so we’ll explore it next week along with strategies to overcome motivational hurdles.