written exclusively for Give Yourself Kindness by Dr. Michelle Chung, a clinical psychologist specializing in the evaluation and treatment of a diverse range of concerns, including anxiety-related disorders, trauma, mood disorders and ADHD.
What is mindful self-care?
In a world that demands so much of us, self-care often feels like an elusive luxury—something we promise to get to, only to find it sidelined by a busier-than-ever schedule.
'What if self-care didn’t require a two-hour yoga class?'
But what if we could shift our perspective? What if self-care didn’t require a two-hour yoga class, a tropical retreat, or even an uninterrupted evening? What if self-care could be found and fully embraced in the tiniest moments?
Mindfulness: a tool for resilience
While mindfulness is often hailed as transformative, it’s essential to view it for what it is—a powerful tool, not a lifeline.
It’s not here to carry the weight of our struggles alone, but to equip us with the strength and clarity to navigate them. Think of mindfulness as “bang for your buck” self-care. Every intentional moment you carve out is an investment in your resilience.
'think of mindfulness as “bang for your buck” self-care.'
These small pauses, these mindful moments, are what go into your reserve—fueling your capacity to respond to life’s challenges with steadiness and grace. They create a foundation, one moment at a time, on which your resilience is built.
Gratitude & the beauty in the mundane
Mindfulness offers a way to refill our inner well without waiting for the perfect conditions and realize that the most profound beauty often hides in the mundane.
The warmth of sunlight through a window. The aroma of your morning coffee. The sound of a loved one’s laughter.
'mindfulness offers a way to refill our inner well without waiting for the perfect conditions'
Gratitude anchors us. When we notice these moments, we’re not just passing through our days—we’re living them. And we realize gratitude turns the ordinary into the extraordinary.
How often do we truly pause?
Not just stop moving, but stop ruminating, stop planning, stop rushing? Even a single intentional breath can change the tone of your day. Close your eyes, inhale deeply, and remind yourself: I am here, and this moment is enough.
One thing that can help us intentionally pause throughout our day can be rituals.
Rituals don’t have to be grand to be meaningful.
Light a candle while you work.
Take three deep breaths before stepping into a meeting.
Pause to feel the cool water on your hands while washing dishes.
These rituals remind us that even on the busiest days, we can carve out minutes or seconds of self-care.
'Your ability to show up for others is only as strong as your ability to show up for yourself'
For my clients, I often say: Your ability to show up for others is only as strong as your ability to show up for yourself. When you’re fully present—whether it’s for a client, your child, or yourself—you give a gift that no amount of time or effort could replace. In being present, we do not just exist—we connect.
And when you are focusing on being present in the moment, when unhelpful thoughts come to your head, just try your best recognize that it may not be helpful in this moment and recenter yourself.
Focus on your breathing, your senses, and the things around you. And if you feel guilty or upset about thoughts that keep popping up, go ahead and dig deeper into the tone of your inner voice.
What would I say to someone I love?
Speak to yourself with kindness. Let your thoughts nourish you instead of depleting you. The way you speak to yourself becomes the way you experience the world.
'rest is not the enemy of success; it is its foundation'
In my practice, we often meet individuals driven by the need to achieve, to perform, to do.
But what if rest, reflection, and stillness were also forms of productivity? In these quiet spaces, creativity blooms, resilience builds, and clarity emerges. Because rest is not the enemy of success; it is its foundation.
A 60-second self-care challenge
So, here is your challenge. Today, take 60 seconds. Just one minute.
Sit still, breathe, and notice.
Notice the sensations in your body.
Notice the environment around you.
Notice one thing you’re grateful for.
Let it be a moment of grace—a small but profound act of care for your heart and mind.
'May you find grace in the smallest of moments today'
The greatest transformations don’t happen in leaps and bounds. They happen in these micro-moments of presence, gratitude, and connection. These are the moments that teach us to live fully, even in imperfection.
May you find grace in the smallest of moments today. And may those moments remind you of your worth, your resilience, and your capacity for joy—exactly as you are.
Dr. Michelle Chung is a clinical psychologist specializing in the evaluation and treatment of a diverse range of concerns, including anxiety-related disorders, trauma, mood disorders, ADHD and executive functioning, occupational challenges/stressors, performance and sports psychology, life transitions, adjustment disorders, parenting, relationship challenges, and affect regulation across the lifespan. Specializing in Cognitive Behavioral Therapy (CBT), Dialectical Behavioral Therapy (DBT), and SPACE for parents, Dr. Chung is dedicated to providing the most current and effective evidence-based interventions with a passion for helping children, teens, adults, and families. She has an extensive record of training and professional experience, several publications, is the head of her own private practice, and, above all, a mother.
www.drmichellechung.com www.inpracticepsychology.com www.themodernasianparent.com
