The Self-Care Menu

384 Feel Good Ideas You Can Do in 30 Minutes or Less (and mostly for free!)

Somewhere along the way, looking after yourself became another thing to think about.

After making decisions all day, whether for work, your family, your home or everyone else around you, even something as simple as deciding what might make you feel a little happier can feel like one decision too many. You tell yourself you'll do something for yourself tomorrow, but tomorrow comes and life gets busy again.

I created this guide for those moments because I know what it feels like to forget yourself.

The Self Care Menu is designed to take away the pressure of deciding. Instead of wondering what you should do, you simply open the guide, choose two ideas that feel right for you that day and commit to them. That's all. No complicated routines, no unrealistic expectations and no guilt if today's choices look different from yesterday's.

Inside you'll find 384 feel good ideas, all designed to fit into real life.

Every idea can be done in 30 minutes or less, with many taking only a few seconds. Most of them don't cost a penny, some cost very little, and others leave room for you to spend as much or as little as you choose. Whether you have a spare five minutes while the kettle boils or an entire afternoon to yourself, there is always something waiting for you.

The beauty of this guide is that it never really ends. You can mix and match your choices every day, revisit the ones you love most and discover new combinations whenever you need a little inspiration. It's the kind of resource you'll reach for on the good days, the difficult days and all the ordinary days in between.

I made the decision to price this at just £1 because I wanted it to be accessible to as many people as possible. My goal was never to create an expensive product. It was to create something that quietly reminds people that they deserve the same care they give so freely to everyone else.

If this guide helps someone pause for a few minutes, breathe a little deeper or smile a little more often, then it has already done exactly what I hoped it would.

You don't need to change your whole life overnight. Sometimes choosing two small acts of kindness for yourself is enough to change the way your day feels, and over time those tiny choices become a life where you no longer come last.

With love, Mari