FREE GUIDE BY MARA GLATZEL
25 quick, free ways to take care of yourself today
Each one takes 10 minutes or less. No equipment, no setup, no self-improvement required.
Just 25 ways to remember you live in a body and that body deserves tending.
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A few things waiting for you inside...
THE JOY JAR
A simple craft that turns your best ideas into physical permission slips. Pull one out on hard days. Past you already knew what you needed.
YOUR DOPAMINE MENU
A fill-in template to build your own personal list of mood-shifters — specific to your brain, your body, and what actually works for you.
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A 60-second practice for the moments when everything feels like too much. You probably already have everything you need within arm's reach.
25 PRACTICES, ZERO COST
Nothing on this list requires a subscription, a product, or a Pinterest board. Just you, 10 minutes, and permission to actually use them.
This is for you if...
Self-care sounds great but you honestly don't know where to start.
You keep telling yourself you'll rest after the next thing gets done.
You're tired of wellness advice that feels like more homework.
You want something real and doable, not aspirational and exhausting.
You need a reminder that tending to yourself is not selfish, it's survival.
I made this because the world is a lot right now, and most self-care advice asks you to do more. This guide asks you to do less, and to mean it.
I'm Mara Glatzel, coach, author of Needy: How to Advocate for Your Needs and Reclaim Your Sovereignty, and host of the Even Here, Even Now podcast.
I've spent years helping people stop abandoning themselves. This is the simplest place to start.
What Needy Humans (Like Yourself!) Are Saying:
"I never thought making silly noises could be self-care. Turns out my body knew exactly what it needed." – Sarah M.
"The Joy Jar sits on my kitchen counter. Every slip I pull feels like a love note from myself." – Alice T.
Ten minutes. Twenty-five ways to come home to yourself.
Free. Instant. No improving required.