While browsing social media, you’ve probably seen endless posts that make self-care seem more like a lifestyle brand than something you do to support your wellbeing. If you roll your eyes at the idea of journaling by candlelight or paying $20 for bath bombs, you’re not alone. What’s sold as self-care online sounds more like a way to burn your entire paycheck on a regular basis without any lasting results.

Are bubble baths nice? Yes. Do full body massages make you feel amazing? Completely. Will a good manicure make you feel more confident? Absolutely. But These things aren’t the only type of self-care. In fact, it’s arguable that pampering yourself is the least important part of the self-care equation.

The truth is, self-care doesn’t have to look like an Instagram post. It looks like functioning better, feeling less miserable, and not crashing hard at the end of the day. In this article, we’ll discuss self-care strategies for people who aren’t just looking for an excuse to hit the spa – this article is for people who are burned out, overworked, and exhausted.

1. Care for your body like an adult who wants it to last

Self-care often requires doing things to care for your body that the younger crowd would consider “uncool.” But do it anyway. Those back braces that provide support at work? Wear one. Those comfortable seat cushions for your office chair that come with a back cushion, too? Get them.

Despite the way self-care gurus make it seem, not every ache and pain can be resolved with a day at the spa. For example, if you experience tired or sore legs and feet at the end of the day, you don’t need a massage three times a week. Although that can feel good, there’s a better way. By using compression socks, you’ll provide your legs and feet with gentle pressure to improve circulation and prevent swelling. When you feel comfortable and your body hurts less, you’ll feel better mentally and emotionally, too.

2. Reframe how you view being pampered

Self-care gurus will tell you to get every specialized pampering service you can, but that’s expensive, and not every service is right for everyone. However, don’t discount the idea simply because it’s self-care dogma. Pampering yourself periodically is worthwhile, but it should be based on what you personally enjoy and can afford. Maybe your idea of being pampered is getting your favorite expensive coffee or petting dolphins. It’s all valid.

All the feel-good stuff people do sounds nice – like getting massages and hitting up the sauna – but you have to keep doing it or you’ll start feeling bad again. Saunas don’t cure back pain, and massages don’t prevent tense muscles from coming back after a long day at work. However you choose to pamper yourself, approach it with the understanding that it’s only going to provide temporary relief and you won’t be disappointed.

3. Fix your office setup

If you sit at a desk all day for work, it should go without saying that your chair should be comfortable. If you’re suffering or struggling with a chair that makes you shift around a lot or leaves you feeling sore, it’s time for an upgrade.

The good news is you don’t need a $2,000 luxury office chair. If you visit an office store in person, you’ll be able to test out a handful of affordable chairs that include ergonomic options. Sometimes you can even buy the floor model at a hefty discount.

Another piece of the puzzle is making sure your monitor sits at eye level so you aren’t straining your neck. If you’re not already using a monitor stand for this purpose, don’t hesitate to get one.

4. Sleep more

If you’re feeling burned out, there’s a good chance you’re not sleeping well enough. Lying in bed scrolling social media for hours until you drift off doesn’t count as real sleep. In fact, thanks to the effects of blue light, that habit will actively contribute to poor sleep by suppressing melatonin.

Start making the effort to get in bed by around 10:00 p.m. if possible, but no later than midnight. Turn off your devices two hours before bedtime to eliminate blue light exposure and allow your body to enter sleep naturally.

Real self-care isn’t Instagram-ready

If you can post your self-care routine on Instagram and generate thousands of likes, you’re probably not doing the right things. Real self-care isn’t picture-perfect endless indulgence. It’s preventive maintenance for your body, mind, and soul.