Self-neglect is common and cumulative. Twenty-one practices that, stacked, replace it with genuine self-care.

Physical (7)

1. Drink water first thing in the morning
2. Eat one real meal, seated, every day
3. Sleep 7-8 hours non-negotiable
4. Move your body daily, even briefly
5. See a doctor annually
6. See a dentist twice yearly
7. Schedule rest before you're exhausted

Emotional (7)

8. Name feelings specifically, not vaguely
9. Let yourself cry when you need to
10. Ask for help before it's urgent
11. Say no to things you'll resent saying yes to
12. Journal five minutes daily
13. Take therapy seriously if you've considered it
14. Don't rehearse old grievances in private

Relational (7)

15. Call one friend per week
16. Set limits with takers
17. Spend time with people who lift your mood
18. End unsalvageable relationships with dignity
19. Let yourself be loved without deflection
20. Ask for specific things rather than waiting to be mind-read
21. Forgive yourself for past versions of yourself

Twenty-one practices. Pick three per month; accumulate them. Self-care isn't a spa day — it's the daily refusal to continue neglecting yourself.