Better Self-Care for Adults and Kids: Practical Tips from Occupational Therapists

In today’s busy world, self-care often takes a backseat to work, school, family, and other commitments. Whether you’re an adult juggling multiple responsibilities or a child learning to navigate the world, self-care is essential to physical and emotional well-being.

At Shoalhaven Occupational Therapy and Shellharbour Occupational Therapy, we believe self-care isn't just about hygiene or healthy eating—it's about building sustainable routines, promoting independence, and finding moments of calm and control in a hectic day.

Here’s a guide for adults and paediatric clients on how to boost self-care skills and strategies—with real-world tips that can be adapted to different lifestyles, needs, and abilities.

What Is Self-Care, Really?

Self-care refers to the daily activities individuals do to look after themselves in areas such as hygiene, nutrition, sleep, emotional regulation, social connection, and physical activity. For children, this can include learning to brush their teeth, dress themselves, or pack their school bag. For adults, it may mean setting boundaries, making time to rest, or managing stress proactively.

Self-care is not selfish—it’s necessary. When we take care of ourselves, we show up better in our relationships, jobs, and roles.

Self-Care Tips for Adults

1. Simplify Routines

Try not to overcomplicate your self-care. Small, consistent actions beat dramatic changes. Create a morning and evening routine that includes hygiene, nutrition, hydration, and a few minutes of mental preparation or reflection.

Tip: Use a visual checklist or planner to track your daily self-care habits.

2. Embrace ‘Micro Moments’ of Self-Care

You don’t need an hour to meditate or a whole day off to recharge. Try a five-minute breathing exercise, a walk around the block, or journaling three things you're grateful for.

3. Set Boundaries Without Guilt

Protect your time and energy. Learn to say no to tasks or events that leave you drained. Prioritize tasks that align with your values.

4. Use Technology Wisely

Apps for sleep, mindfulness, or habit tracking can help support healthy self-care. But remember: tech should support your well-being, not sabotage it.

5. Occupational Therapy Tip:

If you struggle with energy levels, use a pacing strategy. Break tasks into chunks, plan rest breaks, and prioritise what’s most meaningful each day.

Self-Care Tips for Paediatric Clients

Children learn best through routines, visuals, and play. Teaching self-care skills not only builds independence—it also supports self-esteem and emotional regulation.

1. Create a Visual Routine Chart

For young children or neurodivergent clients, visual aids like picture schedules or checklists can make morning and bedtime routines more predictable and successful.

Example: Brushing teeth, getting dressed, and packing their bag shown in step-by-step images.

2. Break It Down

Many self-care tasks involve multiple steps. Use backward chaining—have the adult complete most steps at first, with the child completing the last one. Gradually increase their independence.

3. Make It Fun

Use songs, timers, or games to turn daily self-care into engaging experiences. “Toothbrushing challenge” or “Dress-up races” can increase motivation.

4. Praise Progress, Not Perfection

Celebrate small wins. If a child tries to tie their shoes or pack their lunch—even if it’s messy—recognise the effort.

5. Occupational Therapy Tip:

If your child has difficulty with fine motor tasks (like buttons or zippers), try using adaptive tools or practicing the skill during playtime. Strength and coordination take time to build.

How Occupational Therapists Can Help

OTs work with individuals of all ages to develop personalised self-care routines. This might include:

Task analysis: Breaking down complex self-care routines into manageable steps.
Environmental modifications: Adjusting the space or tools used (e.g., non-slip mats, long-handled sponges, or adapted clothing).
Skill development: Building fine motor, sequencing, executive functioning, or sensory regulation skills.
Parent and carer coaching: Supporting the team around the child or adult to embed self-care learning in daily life.

Let’s Build Lifelong Habits

Self-care isn't a one-time activity—it's a lifelong skill set. The earlier we start nurturing these habits, the more resilient and independent we become. Whether you’re supporting a child, caring for yourself, or juggling both, remember: progress in self-care is progress toward a healthier, more empowered life.

If you or someone in your family could benefit from self-care support, reach out to our team at Shoalhaven Occupational Therapy and Shellharbour Occupational Therapy. We’re here to help you build skills, confidence, and daily routines that work. Make a referral here: Make a Referral