How to Make Migraine Self-Care Habits Stick

How to Make Migraine Self-Care Habits Stick

Living with migraine can feel like a never-ending battle.

You may have tried various self-care methods in an attempt to manage the pain, but you might still find yourself struggling.

If that sounds like you, you're not alone.

The good news? There are ways to make your migraine self-care habits actually stick, without feeling like you're constantly fighting an uphill battle.

As a migraine coach with 20 years of personal experience, I’ve seen countless people struggle to maintain effective self-care habits. But here’s the thing, self-care isn’t about perfection. It’s about finding sustainable habits that help you manage your migraine long-term. Let’s take a look at why those habits might not be sticking, and how you can make them work for you.

Struggling with migraine self-care?

You may be facing common challenges like inconsistency in your routine, trying to adopt habits that don’t fit your lifestyle, or focusing on quick fixes instead of long-term solutions. Often, we make mistakes like overcomplicating our routines, ignoring our body’s signals, or chasing perfection, which can make things worse. You may have also relied on painkillers for relief, taken an all-or-nothing approach to eliminating triggers, or followed popular advice without considering what truly works for you. The key to making migraine self-care habits stick is to start with small, manageable changes, listen to your body, and focus on strategies that fit your unique needs. By building consistency and tailoring your approach, you can create a sustainable self-care routine that supports long-term relief.

Migraine can throw a wrench in our routine, affecting things like sleep, energy levels, and even motivation. But here’s the good news, small, consistent changes can make a real difference.

Small, consistent changes!

The key to building lasting self-care habits is starting small. Think of it as taking baby steps, don’t try to overhaul everything all at once! It’s better to focus on one habit at a time and commit to it for about two weeks.

Consistency is your ally here, aim for 75-80% consistency, and celebrate the wins!

Yoga as an example…

If you’re new to yoga, don’t feel pressured to dive into an hour-long session. Start with just 10 minutes after brushing your teeth. Stick to it for a week or two, then gradually increase the duration and intensity. This slow buildup helps your nervous system adapt and prevents burnout.

Keep It Gentle on Your Nervous System

One of the biggest challenges we face is our expectations, we tend to aim for perfection. 

But here’s the truth…

Slow and steady wins the race when it comes to managing migraine. Gradual habits are easier on your nervous system, reducing the chances of triggering a migraine attack while helping you feel more resilient.

Managing Guilt and Expectations

Many of us feel guilty if we don’t go all-in on self-care, like thinking we need to practice yoga every day to see results. But it’s time to shift that mindset. Even a few minutes of movement or a few deep breaths counts. It’s not about perfection; it’s about progress and nurturing your body in a way that feels safe and doable.

The Magic of Flexibility

Remember, self-care isn’t a chore. It’s about creating a space where you prioritize yourself, without the pressure. Sometimes, just shifting your mindset can be the game-changer. Don’t stress if you don’t get everything right every day.

Celebrate the small victories—each step adds up to big progress!

What Can You Do Today?

If you're having a tough pain day, ask yourself: “What can I do right now?” It could be as simple as taking a few deep breaths or sitting quietly for a minute. Every small action shifts you away from a “downer” mindset and puts you back in control.

Building self-care habits is about more than doing the right things—it’s about creating a sense of safety and nurturance within yourself. Whether it’s yoga, sleep hygiene, or simple stretching, these habits will support your migraine journey in ways that build over time.

Remember: Self-care is healthcare—and when it’s done with patience and compassion, it can make a real difference in managing migraine symptoms.

Feel free to reach out with any questions or thoughts on how these habits can support your migraine care.

I'm here to help you develop these practices so that you can thrive, even in the midst of migraine struggles.

You can book a complimentary Insight Call with me to find out which migraine self-care practices to prioritize for the greatest benefit for your migraine at https://www.beyondmigraine.yoga/guarantee/.