This article is a follow-up to last week’s article.
If you’ve ever thought, “I know I need a daily self-care routine, I just don’t know where to start,” this is for you!
Daily self-care is important at any age and what worked when we were younger, often doesn’t work the same way now, and it changes even more as you’re in perimenopause through post-menopause.
The key to self-care in your 40s+ isn’t doing more, it’s doing what matters consistently.
The 5-minute daily reset framework
I designed this routine through trial and error and necessity. I found components through various wellness resources over the last five years and identified the parts that work for me. The components were designed specifically for women navigating perimenopause, menopause, or life stage changes.
It supports:
- Hormone balance
- Skin barrier repair
- Nervous system regulation
- Sustainable energy
Better yet, it’s realistic. I do this every morning, so I put it in the order I do it. I’m very slow to fully wake up (especially if I had a terrible night's sleep), so I find this helps me get out of bed and wake up my mind.
I also do this routine before I go to bed, minus the second one (hydrating), because if I have water within three hours of my bedtime, I’m waking up at least once to go to the bathroom these days! I find the other steps help me sleep better, most of the time (I’m discounting the hot flash nights).
For 1 minute: Regulate
- Before touching your phone, take 3 slow, deep breaths.
- Inhale deeply and exhale. Make sure your jaw is relaxed, and you drop your shoulders.
- This lowers cortisol and signals safety to your nervous system.
For 30 seconds: Hydrate
- Internal and external hydration both matter after 45.
- Drink a full glass of water.
During menopause, declining estrogen levels affect skin thickness and hydration. Daily moisture protects resilience. It is also supposed to help with digestion.
For 1 minute: Move
Try one minute of gentle movement, like:
- Shoulder rolls
- Neck stretches
- Light squats
- Walking
- Going up and down the stairs
- Dancing
Movement improves circulation, supports lymphatic drainage, and reduces inflammation, all of which directly impact skin clarity and puffiness.
I do a little walk around the bedroom and some shoulder rolls before I lie down.
For 30 seconds or less: Affirmation
Repeat one statement, like
- “I’m excited to start the day.”
- “I believe in myself.”
It may feel subtle, but over time it can help shape behaviour or how you start your day.
I repeat the phrase “power” five times. I have been doing this for 10 years.
For 2 to 2.5 minutes: Skin hydration
After you cleanse and dry your skin, apply your eye cream, serum (if using) and moisturize.
Done consistently, it helps keep your skin hydrated and, with the right products, supports firmer and smoother skin.
It may take you a bit longer. I can do this step pretty quickly when I need to get going. I take longer on the weekend when I have more time.
Why the 5-minute routine works
This routine can help manage some of the symptoms of perimenopause and menopause, like
- Interrupted sleep
- Increased stress sensitivity
- Skin dryness and thinning
- Slower recovery
The routine is just an example to provide some inspiration, and if you want to try it, you don’t have to do it in the same order or all at once. It can be split throughout the day when you can fit it in, but keep the times consistent for each step, so it becomes automatic.
