39 ways to practice self-care on a budget

While many ‘influencers’ have made self-care look expensive and indulgent, it doesn’t actually have to be that way. There are plenty of ways to care for your mental, emotional, and physical health without spending much, or anything at all.

Here are 39 ways you can do just that.

1. Go for a walk outside

Fresh air, sunlight, and movement are all helpful for mental health. A quick walk in your local park or around the block can lift your mood. Plus, it’s a great way to feel connected with the community and nature around you.

2. Set up a simple bedtime routine

Your bedtime routine is completely up to you, so have fun designing a sleep hygiene that feels truly refreshing and calming.

You could try turning off screens at least 30 minutes before bed, dimming the lights, and listening to something calming, or writing down three good things from your day.

3. Hydrate mindfully

In the middle of the day, have a glass of water and take a few moments to pause. It’s a basic but powerful way to care for your body.

Plus, with so many of us glued to our screens most hours of the day, it’s easy to forget to hydrate our bodies properly.

4. Stretch while waiting

Use small moments, like waiting for the kettle to boil, to stretch your arms, legs, or shoulders. It’s a quick, simple way to release tension and care for your body.

5. Cook something simple at home

Preparing a healthy meal can be grounding. Try a basic recipe with ingredients you already have and take your time while cooking.

6. Use your local library

Borrow books, audiobooks, or even attend free events. Libraries are an underrated wellbeing resource.

7. Tidy one small area

Sometimes, the very reason you might be feeling cluttered is because of the clutter in your living or working space. Try clearing a single drawer, shelf, or corner in your room. You might be surprised at how this simple thing can make you feel lighter.

8. Turn your phone off for an hour

Give yourself a break from texts and social media. Use the time to read, rest, or enjoy some quiet.

9. Try a free guided meditation

Meditation can help you settle your thoughts and feel connected with your body. There are plenty of free options and resources online, so don’t feel like you have to spend money to meditate.

10. Make a "done" list

Instead of a to-do list, try writing down what you actually completed today. It’s a great way to recognise your efforts, express gratitude to yourself, and gain a sense of accomplishment.

Sometimes, reading back on a week’s or a month’s worth of done list can also help remind you that you’ve been showing up, you’ve been doing your best, and you can keep going.

11. Catch up with a trusted friend

Meaningful connections are a core part of anyone’s wellbeing, but our busy schedules often pull us away from actually nourishing these connections.

Try setting something low-effort with a friend you love being with. Send a quick message, have a phone chat, or ask a friend to join you for a walk or errands. The goal is to reconnect without pressure, and enjoy some genuine company.

12. Do a breathing exercise

Slow, deep breaths help settle your nervous system. Try breathing in for four counts, holding for one, then exhaling for six.

13. Put on your favourite music

Choose a song that makes you feel good and really listen to it during an intentional moment with yourself. Don’t just listen to it in the background or while multitasking. Actually revel in the music.

14. Write a short thank-you note

Gratitude helps shift your focus. You could write to someone else, or just jot down a moment you appreciated today.

15. Read something uplifting

A chapter of a book, a thoughtful article, or even a favourite poem can offer comfort and perspective.

16. Spend time in natural light

If possible, get outside in the morning. Natural light helps with your sleep rhythm and overall energy.

17. Do something kind for someone

Send a compliment, offer help, or check in with a neighbour. Supporting others can also support how you feel.

18. Save a few affirmations

Pick a few short phrases that encourage you. Write them down or say them out loud when you need a boost.

19. Say no when you need to

Protecting your time and energy is part of caring for yourself. It’s okay to set boundaries.

20. Unplug for a bit

Try to have at least one hour each day without screens. Intentionally give your eyes, brain, and attention some time to rest.

21. Massage your hands or feet

Use a bit of lotion or just your hands. A short self-massage can reduce tension, especially after a long day.

22. Create a rest corner at home

Choose a chair, cushion, or corner that feels calm and set it up as your personal spot to relax.

23. Try a creative hobby

Journalling, drawing, knitting, or writing doesn’t require expensive tools. Just start where you are and with whatever supplies you have, and don’t pressure yourself to make this profitable.

24. Join a free online class

Look for Pilates, fitness, or creative sessions online. Many are free and beginner-friendly.

25. Do a body scan

Take a moment to check in with your body. Close your eyes if it feels comfortable, and slowly bring your attention from head to toe. Notice any tension, discomfort, or areas that feel relaxed.

This body-scan practice can help you reconnect with yourself and highlight physical signs of stress you might not have noticed.

26. Reflect on what matters to you

Write down a few things that are important to you. How can you bring those into your week?

27. Change the mood with a scent you like

Open a window, light a candle, or use essential oils. When you pay attention, a scent can affect how you feel, and you can use that to boost positive feelings.

28. Watch or listen to something funny

Laughter lightens your mental load. Choose a short video or comedy podcast that makes you laugh.

29. Question negative thoughts

Write down a thought that’s weighing on you and ask yourself: Is this definitely true? What else could be going on?

To really process your thoughts, consider journaling in a notebook, a note app, or a private Google Doc, whichever you feel most comfortable with.

30. Plan a quiet night in

Choose a night to slow down. Make tea, dim the lights, and relax with a good book or movie.

31. Exercise outside

Use local parks, walking tracks, or even your backyard to move your body. You don’t need a gym membership to get the benefits of exercise.

32. Start a “self-care jar”

Set aside a few dollars each week in a jar, envelope, or an online banking account marked just for you. It could go toward anything that gives you joy, like your favourite dessert, skincare products, brands, or anything else.

Having a dedicated space for even a modest self-care fund can give you a sense of control and something positive to plan for. Plus, it’s nice to have some money set aside for when you feel like spending on yourself a little

33. Turn chores into care

Play music while you clean, light a candle while folding laundry, or take pride in making your space more comfortable.

34. Take five-minute pauses

Step away from tasks, take a few deep breaths, drink some water, or just rest. Short breaks can reduce stress and prevent burnout.

35. Acknowledge your progress

Not everything is about big achievements. Remind yourself of how far you’ve come and what you’ve handled recently.

36. Start a weekend ritual

Choose something simple and comforting to do each weekend, like a short walk outdoors, a coffee at home, or a local market visit.

37. Review your screen time

Notice how much time you spend on your phone. If it's feeling too much, try cutting back a little and see how you feel.

38. Share, swap, and borrow

Join a local group where you can swap books, share meals, or trade items. It reduces cost and builds community.

39. Leave a sweet surprise for future you

Write a note to your future self, tuck $5 into your coat pocket, or plan a free day to rest in a few weeks. A little kindness ahead of time can lift your mood later.

You see, you don’t need a big budget to start looking after your mental and emotional wellbeing. Simple, low-cost self-care activities are often enough to help you feel more grounded, supported, and connected.

If you're finding it hard to care for yourself without guilt, or you’ve been feeling emotionally down, irritable, or drained, consider talking with a therapist.

Self-care doesn’t have to just be “me-time” all the time. Involving others who can support you is also a key part of it.