how full is your cup?
have you filled your cup today?
"Fill your cup" is a metaphorical expression that acts as a daily check-in with yourself. It encourages dedicating time and attention to your own well-being, needs, and happiness so that you have the energy, resilience, and capacity to take on life's challenges and support others.
Imagine you have a cup. How full your cup is represents how well you’re feeling at any given point. It goes up and down day to day, depending on how you’re feeling. Some days, it might be full, and you’re feeling great, and other days you might feel like you’ve got leaking holes in the bottom of your cup draining your energy and leaving you feeling rubbish. The practice of filling your cup begins with identifying what fills and drains your cup today.
To identify what fills or drains your cup, try this:
Draw a pot or cup on a piece of paper.
Write down the inside of the cup all the things that fill you up and increase good feelings about yourself and your life e.g. spending time with friends, eating well and exercising, being kind to yourself in your self-talk, being in nature, gardening, engaging in hobbies, connecting, reading, etc.
On the outside of the cup, write all the things that drain you or put holes in the bottom of your cup e.g. dealing with certain colleagues, negative self-talk about your appearance, not eating well or exercising etc.
Put the picture somewhere where you can see it regularly, and whenever you need to refill your cup, do something written on your picture.
Use this practice to check in with yourself every day.
Here are a few ways you can "fill your cup" if it is feeling low right now:
Self-care: Engage in activities that nourish your mind, body, and soul. This can include things like getting enough restful sleep, eating nutritious foods, exercising regularly, practicing mindfulness or meditation, pursuing hobbies, or spending time in nature. Find activities that bring you joy and help you relax and recharge.
Boundaries: Set clear boundaries to protect your time, energy, and emotional well-being. Learn to say no when necessary and prioritize activities and relationships that align with your values and goals. Establishing healthy boundaries allows you to preserve your resources and avoid burnout.
Personal growth: Invest in your personal development and growth. This can involve learning new skills, reading books, attending workshops or courses, or seeking professional or personal coaching. Continuously expanding your knowledge and skills can boost your confidence and provide a sense of fulfillment.
Relationships: Cultivate positive and supportive relationships with friends, family, and loved ones. Surround yourself with people who uplift and inspire you. Seek meaningful connections that provide emotional support, understanding, and encouragement.
Reflection and self-awareness: Take time to reflect on your thoughts, emotions, and experiences. Practice self-awareness by journaling, engaging in introspection, or seeking therapy or counselling. Understanding yourself better can help you identify areas of growth, make informed decisions, and cultivate self-trust.
Celebrate accomplishments: Acknowledge and celebrate your achievements, both big and small. Take pride in your accomplishments and recognize your progress. Celebrating milestones boosts your self-esteem and motivates you to keep moving forward.
Remember, taking care of yourself is not selfish; it's necessary for your overall well-being. By prioritizing self-care and "filling your cup," you ensure that you have the resources and vitality to live a fulfilling and balanced life while being able to support and care for others effectively.
With love,
Lucille
