You take care of everyone. The kids, the job, your mom, the dog. By nine at night there is nothing left over for you. So which self-care tips actually fit a day like yours?
The short answer: Good self-care is small and daily. Sleep 7 to 9 hours. Walk most days. Get 20 minutes outside when you can. Then give your body two minutes at night, like rubbing a balm into the spots that ache. Small habits you repeat every day do more than one big spa day a year.
By Dr. Doug Strobel, MD, a board-certified neurologist who formulated Dr. Doug's balms. Last reviewed October 20, 2026.
Self-care is a small daily habit
If you skip yourself, you did not do anything wrong. You did what busy people do. But I want you on the list too.
I start simple with every patient. Vanilla first. Before anything fancy, we fix sleep, movement and a little quiet. They cost nothing, and they are the base everything else sits on. Marine, Navy pilot, then medical school. Early mornings and long runs still keep me steady.
How much sleep do you need?
Most adults need 7 to 9 hours of sleep a night. Adults over 65 need 7 to 8.
That is the answer from a panel of 18 sleep experts brought together by the National Sleep Foundation. They read the research and agreed on a range for every age. (Hirshkowitz 2015) As a neurologist, I ask about sleep first.
What I tell patients: get on a schedule. In bed by 10. No caffeine after 2:00. Keep the same wake time on weekends. Your brain loves a routine.
How many steps a day is enough?
More steps help, up to a point. For most adults that point is somewhere between 6,000 and 10,000 steps a day.
A 2022 study pooled 15 groups of people, more than 47,000 adults. People who walked more lived longer. The benefit leveled off around 6,000 to 8,000 steps a day for adults 60 and older. For younger adults, it leveled off around 8,000 to 10,000. (Paluch 2022)
You do not need 10,000 to count. Start where you are. Add a 10-minute walk after dinner and build from there.
Does time outside count as self-care?
Yes. Even a short stretch outside can lower your stress hormone.
In one study, 36 city people spent at least 10 minutes outside in a green space, three times a week, for 8 weeks. On average, their cortisol, a stress hormone, dropped after a visit. The best return came at 20 to 30 minutes. (Hunter 2019) A park bench counts. So does your own back yard.
Is massage good self-care?
Yes. People who get massage usually feel better than people who don't.
A 2016 review looked at years of massage research. In most studies, the massage group did better than the group that did not get one. The review also said most studies relied on how people said they felt, and better studies are needed. (Field 2016)
You do not need a spa. Two minutes with your own hands at night counts. This is where I reach for magnesium. I made a magnesium balm for my clinic patients and for myself first. I used magnesium chloride, the best choice for magnesium on the skin. I put in as much as I could fit and still have it absorb in completely. No grit, no sting, no pins-and-needles tingle. It works right where you put it, and the magic happens when you massage it in completely.
Magnesium Balm has not been tested in a sleep trial yet. Here is what we do know. In our own 14-day customer survey of Magnesium Balm, 93% reported improved relaxation and sleep.* Sleep is the number one thing people write about in our reviews. I use it myself, and my patients tell me the same.
*Based on a 14-day consumer perception survey; respondents per check-in varied.
Easy self-care ideas you can do at home
Pick one or two. You do not need all of them.
- Put your phone in another room 30 minutes before bed.
- Walk for 10 minutes after dinner.
- Eat lunch outside, even in a coat.
- Drink a glass of water before your coffee.
- Rub your feet, calves or shoulders for two minutes before bed.
- Say no to one thing this week that you would rather not do.
What our customers say
"I put the Mg Balm on my tight shoulders and I also put the Mg on my feet when I go to bed. ... A little bit goes a long way." (Barbara H., verified buyer)
"It was very soothing! A great new product to try! It helped my aching muscles." (Pamela R., verified buyer)
"Amazing how the product goes a long way! I love it after a workout ... and also before bed!" (Lynda T., verified buyer)
Your plan: pick, rub, repeat
- Pick. Choose one time each night that is yours, like right after you brush your teeth. Keep Magnesium Balm by the bed.
- Rub. Find the spot that aches most, like your calves, feet, neck or shoulders. Rub the spot plus about 5 inches above, below and around it. Start small and keep going until it disappears. Still feel the oils? Use less next time. Not full coverage? Use a little more.
- Repeat. Do it every night for two weeks. A habit takes a little time to stick.
Two weeks from now, bedtime looks different. The kids are down, the phone is in the kitchen, and you have two quiet minutes that belong to you. Your calves feel loose. Your mind slows down. You fall asleep thinking about tomorrow's walk instead of tomorrow's list.
Related reading
- What Is Magnesium Balm and How Does It Work?
- A Kids Bedtime Routine That Actually Works
- How to Calm a Child at Bedtime
Frequently asked questions
What are some good self-care tips?
Keep it small and daily. Sleep 7 to 9 hours, walk most days, get 20 minutes outside when you can, and take two minutes at night to rub in a balm on the spots that ache.
What is a simple self-care routine?
Same bedtime every night, a 10-minute walk after dinner, phone out of the bedroom, and a two-minute rub on your calves, feet or shoulders before bed. Repeat it every day for two weeks.
How do busy moms make time for self-care?
Pick habits that take minutes, not hours, and tie them to something you already do. Walk after dinner. Rub in a balm right after you brush your teeth. Small habits you repeat beat a big spa day.
How much sleep do adults need?
Most adults need 7 to 9 hours a night, and adults over 65 need 7 to 8, according to a National Sleep Foundation expert panel.
How many steps a day is enough?
For most adults, the benefit of walking leveled off between 6,000 and 10,000 steps a day in a 2022 study of more than 47,000 adults. Start where you are and add a 10-minute walk.
Is massage good self-care?
Yes. In most massage studies, people who got massage felt better than people who did not. Two minutes with your own hands at night counts.
Can magnesium balm be part of a self-care routine?
Yes. Massage it into your calves, feet, neck or shoulders before bed. In our own 14-day customer survey of Magnesium Balm, 93% reported improved relaxation and sleep.
Sources
- Hirshkowitz M, Whiton K, Albert SM, et al. National Sleep Foundation's sleep time duration recommendations: methodology and results summary. Sleep Health, 2015. PMID 29073412
- Paluch AE, Bajpai S, Bassett DR, et al. Daily steps and all-cause mortality: a meta-analysis of 15 international cohorts. Lancet Public Health, 2022. PMID 35247352
- Hunter MR, Gillespie BW, Chen SY. Urban nature experiences reduce stress in the context of daily life based on salivary biomarkers. Frontiers in Psychology, 2019. PMID 31019479
- Field T. Massage therapy research review. Complementary Therapies in Clinical Practice, 2016. PMID 27502797
This article is educational and is not medical advice. Dr. Doug's products are cosmetic and are not intended to diagnose, treat, cure or prevent any disease.