Why Sustainable Self-Care Beats Occasional Indulgence: A Real-Life Approach

In our fast-paced world, many of us rely on occasional escapes, like vacations or spa days, to recharge. While these moments of indulgence can feel rejuvenating, they are temporary fixes. True wellbeing doesn’t happen from a one-off indulgence—it is built through consistent, intentional actions that nurture both the body and mind over time. Much like managing money, self-care thrives on regular investments, not just occasional splurges.

Instead of relying on periodic escapes, imagine fostering a routine of daily habits that nourish you, help you manage stress, and keep you grounded. By making small, manageable changes, you can build sustainable self-care that works with your life—whether you're balancing work, family, or both.

The Illusion of Quick Fixes

Taking a week off to vacation or spending an afternoon at the spa can feel like the perfect way to reset, and it’s true—these moments provide a much-needed break. You return to work feeling energised and refreshed, only to find that the stresses of your job, the constant barrage of emails, and the demands of daily life quickly chip away at that sense of relaxation. Within days or weeks, you are back to feeling worn out and longing for another break. Sound familiar?

The boost from a vacation or spa day is fleeting, unless it’s part of a broader, sustainable routine. Without a consistent practice of physical and mental self-care, the feeling of relief from a single break will dissipate quickly, leaving you needing another quick fix.

Investing in Consistent Self-Care: How to Build Long-Term Wellbeing

Real self-care is a habit, not an event. It is about finding balance and prioritising small actions every day that support your physical and mental wellbeing. True health and happiness are achieved through consistent, daily practices—not just the occasional indulgence. For many office workers, the struggle lies in finding time for consistent self-care amidst a packed schedule. Balancing work demands, family obligations, and long commutes can make it feel impossible to carve out time for wellbeing. But it’s all about making small, sustainable changes that can be easily incorporated into your day. Here's how you can do it.

A Practical Daily Routine for the Busy Office Worker

In Singapore, many office workers rely on public transportation for their daily commute and have evening work obligations. If you’re managing family duties, these patterns often mean your day starts early and ends late, sometimes stretching well into the night. With this in mind, we have tailored a more realistic daily routine, keeping your time constraints and energy levels in mind. The point is not to completely change your schedule in order to strictly adhere to this recommended outline. Instead, identify one or two that are easy to incorporate into your daily routine. Start with these small changes, and as you gradually incorporate more, you’ll experience a significant and lasting boost in your wellbeing. Each added self-care act amplifies this uplift exponentially, much like earning compounded interest on small, consistent savings.

MORNING: START THE DAY WITH INTENT

6:30 am – 7:00 am: Wake Up + Hydrate

Mornings can feel rushed, especially if you're balancing family commitments. Begin by drinking a glass of water as soon as you wake up. This simple act of hydration can help you feel more awake and ready for the day ahead.

7:00 am – 7:30 am: Quick Movement

Even if you don’t have time for a full workout, moving your body first thing can help you feel more energised. This could mean a quick walk to check the mail, stretching while your children get ready, or even a few squats. The key is to start the day with physical movement, no matter how small. If you're a parent, you’re likely diligent about helping your children build good self-care habits, yet you may often overlook your own. Make it a daily mini parent-child activity—do some stretches together. This way, you're taking care of yourself, too!

7:30 am – 8:00 am: Breakfast

In Singapore, many healthy breakfast options are both quick and nourishing. Consider having kaya toast with a soft-boiled egg, a light congee, or a smoothie packed with fruits and chia seeds. Taking time to sit and enjoy your meal mindfully—without scrolling through your phone or answering emails—can set a positive tone for the day ahead.

8:00 am – 9:00 am: Commute + Mental Preparation

If you’re commuting, use the time wisely to mentally prepare for the day ahead. Instead of checking emails during your commute, consider practicing mindfulness, listening to a podcast, or simply reflecting on your goals for the day. This can be a great way to transition from family mode to work mode.

MID-MORNING: A QUICK RECHARGE

10:00 am – 10:15 am: Micro-Break

During the workday, it’s easy to get caught in a cycle of emails and back-to-back meetings. But taking a micro-break can do wonders. Stand up, stretch, or walk around the office for a few minutes. If you’re working from home, step outside for a breath of fresh air, brew coffee or tea and enjoy the aroma, or water your plants. Avoid checking social media, as it can be mentally draining. Instead, take time to reset your focus and energy.

12:00 pm – 1:00 pm: Lunch + Disconnect

Step away from your desk during lunch. Whether you’re eating a local favourite like laksa or a salad, this break is about nourishing your body and mind. If you're dining solo, avoid eating in front of the computer; instead, savour your meal free from distractions. If possible, follow up with a short walk to recharge. You might also weave in a small errand—picking up an afternoon snack, grabbing a little treat for a friend or family member, or even checking out a new bistro’s menu to plan tomorrow’s lunch. The goal is to incorporate movement thoughtfully throughout your day, making the most of your time.

AFTERNOON: STAY ENERGISED

3:00 pm – 3:15 pm: Mini Recharge 

The afternoon slump is a real challenge for many of us. A quick break can help. Try closing your eyes for 2-3 minutes, do some deep breathing, or stretch your arms and legs. A quick mental reset helps you return to work with better focus and less mental fatigue.

5:00 pm – 5:30 pm: Hydration + Snack 

By the late afternoon, it’s important to stay hydrated and snack wisely. A handful of nuts, a piece of fruit, or a rice cake can help you avoid that mid-evening crash and provide the energy you need to power through your tasks.

EVENING: TRANSITION TO REST

7:00 pm – 8:00 pm: Dinner + Family Time 

As the workday winds down, it’s time to enjoy a nourishing dinner and connect with family. Whether you’re dining at home or, as is common in Singapore, eating out, take a moment to enjoy your food and disconnect from work. This is your opportunity to relax, focus on yourself and your loved ones, and reinforce what truly matters. By making this time intentional, you keep a healthy perspective on your life priorities, rising above the constant pressures of work deadlines that often feel urgent but, in reality, are rarely life-or-death.

8:00 pm – 9:00 pm: Workout or Work (if Needed) + Boundaries 

Many workers find themselves back at the desk after dinner to wrap up tasks, answer emails, or finish reports. If you must work late, set boundaries around how much time you’ll spend on work after hours. Aim to stop by 9:00 pm or 9:30 pm, so you don’t disrupt your sleep cycle. Alternatively, use this time for a workout, whether it’s going to the gym, doing yoga, or playing a sport—something that helps you unwind while benefiting both your body and mind.

9:30 pm – 10:00 pm: Relaxing Activity 

Before bed, engage in a calming activity like reading, journaling, or listening to soothing music. Avoid screens, as blue light from devices can interfere with your sleep. Even a 10-minute stretch or meditation session can help you unwind.

NIGHT: REST AND RECHARGE

10:30 pm – 11:30 pm: Prepare for Sleep 

If you’re one of the many people working late, make sure your pre-sleep routine helps you truly unwind. Limit screen time, create a calming environment, and try drinking a glass of warm water or herbal tea. Opt for a fiction book over non-fiction before bed—fiction engages your imagination gently, helping to reduce stress and foster relaxation. This immersive reading approach not only calms the mind but also promotes empathy and a smoother transition to sleep, enhancing both rest and dream quality.

12:00 am – 1:00 am: Sleep 

Aim for at least 6-7 hours of sleep. If your routine has you working late, prioritise good sleep hygiene. Consider investing in a quality mattress or blackout curtains to improve your sleep environment.

Final Thoughts: A Sustainable, Realistic Routine

I know that building a consistent self-care routine in the midst of a busy work and family schedule can feel like a challenge, especially when you are commuting and working late into the night. But remember, the goal isn’t perfection—it’s progress. Small, simple actions every day can help you maintain your wellbeing and build resilience over time.

By intentionally integrating wellbeing practices into your day—no matter how short or small—you’re making an investment in yourself. And, like money, the more consistent you are, the greater the long-term returns.