3 S's: A Formula for Wellbeing
The 3 S’s Formula for Taking Care of Yourself
Self-care is not selfish or self-indulgent. We cannot nurture others from a dry well. We need to take care of our own needs first, so that we can give from our surplus, our abundance. When we nurture others from a place of fullness, we feel renewed instead of taken advantage of.
— Jennifer Louden
The World Health Organization defines self-care as: “the ability of individuals, families, and communities to promote health, prevent disease, maintain health, and to cope with illness and disability with or without the support of a healthcare provider.”
3 S’s: A Formula For Wellbeing
One of my mentors, Dr. Suzie Carmack, taught me a wonderful formula for wellbeing that she calls the 3 S’s. This is a formula that I use to prioritize my own wellbeing and it’s something I have shared with hundreds of clients.
- Daily Self-Care - the routines and rituals that you do to recharge daily
- Weekly Social Support - the positive relationships and connections that you prioritize weekly
- Monthly Services - the wellness services or providers that help you be your best monthly
Daily Self Care
Make self-care part of your daily routine.
Most days are busy, hectic, and variable with work, family needs, projects, errands, etc. You’ll be able to take care of yourself and others best if you make time for yourself in the morning and evening. Bookend your days with routines and rituals that energize, calm, and center you.
A morning self-care routine energizes you and helps you start the day from a clear and centered state.
Morning self-care practices might include:
- Getting up early and mindfully welcoming the day.
- Centering yourself with meditation or breathing exercises.
- Moving your body. Exercising.
- Eating a nourishing breakfast.
- Journaling.
- Taking the time to plan your day.
An evening self-care routine helps you wind down and release accumulated stress from the day.
Evening self-care practices might include:
- Taking a walk, doing yoga, or exercising in some way to release the stress of the day.
- Setting a firm boundary to not do more work in the evening after your workday.
- Mindfully preparing and eating dinner.
- Reading a book.
- Taking a bath.
- Listening to music.
- Getting off your screen one hour before bed.
- Getting to bed by 10 PM.
Building self-care into your work day ensures that you tend to your body, mind and emotions while you work.
Workday self-care practices might include:
- Keeping hydrated with water or herbal tea.
- Taking breaks to revitalize yourself and increase productivity.
- Sitting down to eat your lunch away from your desk, in a relaxing environment
- Moving your body at least every hour.
- Making time to check in and socialize with your coworkers.
Weekly Social Support
Schedule social support weekly.
Humans have evolved to seek support and receive support from others. Solving problems and managing stress on one's own isn't as effective as giving and getting support from others. Make time to meet or check in with supportive friends and loved ones each week. This should be someone who fills your cup, not drains it!
- Plan a regular weekly coffee or tea date with a friend.
- Have family dinners.
- Walk with a co-worker over your lunch hour.
- Call a friend and talk on the phone on your way to our from work.
- Organize a FaceTime or Zoom with family members who live far away every Sunday.
- Plan weekly potlucks with neighbors.
- Join a group that hikes, bikes, knits, or sings together weekly.
Monthly Services
Schedule services that enhance your wellbeing every month.
Wellbeing services are appointments you make with a professional or helper in your community in order to ensure and enhance your physical, mental, emotional, financial, and spiritual well-being. These include:
- Health provider visits
- Dental care
- Working with a coach to develop healthier habits
- Getting mental health treatment from a therapist
- Getting financial advice from a financial planner
- Joining a support group
- Receiving bodywork such as a massage or chiropractic care.
- Using wellness services provided to you by your employer or services available at your workplace.
My 3 S’s Plan
Identify the kinds of self-care activities you’d like to include in your day and week.
What kinds of self-care activities do I want to do in the morning?
_________________________________________________________________________________________________
What kinds of self-care activities do I want to do in the evening?
_________________________________________________________________________________________________
What kinds of self-care activities can I fit into the work day?
_________________________________________________________________________________________________
Identity the people you can count on for weekly social support.
- _________________________________________________________________________________________
- _________________________________________________________________________________________
- _________________________________________________________________________________________
Identify the services you’d like to receive each month.
- _________________________________________________________________________________________
- _________________________________________________________________________________________
- _________________________________________________________________________________________
.png)