Fast and Free Self-Care Activities for Special Needs Parents

Self-care does not need to break the bank. It also does not need to be time-consuming. Free and fast self-care activities can help address self-care without adding pressure to financial or time constraints.

Challenges Special Needs Parents Face Implementing Self-Care

Special needs parents often cannot easily leave the home or even the same room as their child. Taking even a quick shower can pose a problem if the child is likely to elope or self-harm. These longer self-care tasks often have to wait till the child is asleep to safely accomplish.

Fast and Free Self-Care Activities to the Rescue!

Ideas discussed in this post will focus on activities you can do within the home and with little to no-prep. Activities will involve items most likely on hand. So they are free in the sense that they are already in your home and you do not need to go out and purchase them. They are fast as in they can be completed in under five minutes. If you can stretch them to ten that is a bonus!

Consider the following fast and free self-care suggestions and see if they will work within your current situation. I have refrained from adding things that may cause problems. For example, painting your nails may create issues if your child has sensitivity to smell. Vacuuming may cause issues if your child struggles with loud noise. While I cannot account for all possibilities, I hope this list has several ideas you can try today and in the coming week. If they work for you, they could become a new part of your self-care routine!

1. Stand up and stretch.
2. Sit down and rest.
3. Drink a glass of water.
4. Stare out the window.
5. Change into fresh socks – soft fuzzy ones are great!
6. Wash your hands mindfully.
7. Scroll through some funny memes.
8. Text a friend.
9. Water houseplants.
10. Pick up 5 items.

11. Take five slow deep breaths.
12. Stretch and roll your neck.
13. Walk around your home or up and down the stairs.
14. Brush your teeth.
15. Put lotion on hands and feet.
16. Sign up for the Full Cup Caregiver newsletter at the end of this post 🙂
17. Clear off a flat surface.
18. Doodle.
19. Look through pictures on your phone.
20. Empty the trash.

21. Read a magazine.
22. Color in an adult coloring book, a print out, or a kid’s coloring book. Read more about Coloring as a Hobby.
23. Send an email to a friend.
24. Take a picture of something that makes you smile. 
25. Send the picture to someone who might also need a smile.
26. Think of three things that your are thankful for or that are going well. Read more Benefits of Gratitude.
27. Repeat an affirmation ten times.
28. Change the background image on your phone or computer to something that makes you smile.
29. Brush your hair.
30. Smile – even if it feels funny at first.

31. Eat a fruit.
32. Call a friend.
33. Listen to a favorite song.
34. Read a post from Full Cup Caregiver 🙂 You may like this one introducing ten areas of self care!
35. Clean out photos on your phone.
36. Wipe down surfaces in the kitchen.
37. Try square breathing – in for 4 counts hold for 4 counts out for 4 counts hold for 4 counts. Repeat.
38. Touch your toes to stretch and re-energize.
39. Have a cup of coffee or tea.
40. Think of a happy memory.

41. Do ten jumping jacks and/or sit ups.
42. Watch a short video online.
43. Eat a vegetable.
44. Give yourself a scalp massage.
45. Try a short guided meditation online.
46. Declutter five things.
47. Put on lip balm.
48. Tighten and relax the muscles in your body starting with your feet and working your way up in sections.
49. Dance.
50. Remind yourself you are worth the self-care efforts you are making.

Fast and Free Self-Care Conclusion

What ideas will you implement today and over the coming days? Try some out and then tell us in the comments what worked best for you! Share some other ideas with us as well.

Another way to quickly access self-care items and activities is to create a self-care kit. Learn how to create one in Self-Care Kits for Special Needs Parents.

There are many financial considerations when raising children. You may find some helpful tips and considerations in Financial Self-Care for Special Needs Parents.

Keep in mind that it is okay to spend money on yourself and your self-care. You will find some ideas on self-care gifts in our article Self-Care Gifts for Special Needs Parents.

Keep you cup full by signing up to the Full Cup Caregiver Newsletter!