Building a Daily Routine for Positive Body Image
By Claudia Gomes
How often do you look in the mirror and go straight to criticizing yourself? I don’t know about you, but for me it used to be very, very often.
This is not an easy topic to talk about because it affects women all over the world. It is hard to find a woman who feels truly confident about how she looks and about her body image. The reality is that beauty comes from within, especially when we are talking about body image.
Your body image is shaped by many things: the willpower to change, the beliefs you hold about yourself, the stories you hear, the images you choose to look at, the way you allow people to talk to you, and the energy you transmit to others.
Your body is not just appearance—it is memory, history, resilience, and presence. It is a combination of factors, and step by step you can learn to heal, to embrace the beautiful person that you are, and to recognize the beautiful body that you already have.
Before we dive into my daily rituals for a positive body image, I want to share what someone once said to me that changed the way I see myself:
“Your body is the only friend who will accompany you from the day you were conceived to the day you die. They are the friend who knows your story. The one who has been through everything you’ve been through. The one who suffers with you, laughs with you, walks your path with you, shows your pain, and helps you do whatever you want to do. They never truly complain, unless you are pushing the boundaries too far with them. They love you, and do everything for you. They will always be there for you.”
When you realize you have a friend who is always there for you, how would you treat them? How would you talk to them, look at them, defend them, and love them? For me, this was a game changer. It wasn’t perfect—nothing in life is—but I began to look at my body with more kindness and compassion. I decided to become the friend they deserved to have, and to stop abandoning them because of what other people think or feel about them.
Now, back to the daily rituals. Below, I’ll share simple practices to help you reconnect with your body, and yourself in the process.
1. Be present with your body
Intention is key. It will support you when tough times come, when doubts, low self-esteem, negative thoughts, and uncertainty show up.
Understand that the process is not a straight line. It has many ups and downs, just like life. Some days you will feel aligned with your rituals; other days they may feel impossible. That’s normal. Every change requires a transition, a time to let go of old habits so new ones can find space.
Be present. Accept and allow yourself to feel what you need to feel. Be compassionate with yourself and your body during the process.
2. Starting the day
Breathe. Calmly, mindfully. Start the day by connecting with your lungs. Give yourself time to adjust to the new day. Talk kindly to yourself. Maybe repeat affirmations. Stretch. Dance to your favorite song. Sing along.
The start of the day is personal—but what works for you? I’m sharing what works for me, without pressure. I don’t do everything every day, because I need to adapt to my schedule. But music and singing always help my body start with good energy.
We often spend more time worrying about how our body looks rather than how it feels. But exercise and movement, done with love, not punishment, make all the difference. Your body is intelligent, adaptable, and capable of learning new things. Try different types of movement—yoga, swimming, walking, dancing, strength training. Notice what connects best with your body.
It’s not about size or shape. It’s about feeling good, being energized, and presenting yourself confidently to the world.
3. Nourishing your body and soul
I’m not here to tell you what to eat. You’ve probably researched diets, tips, and trends already. Instead, I want to invite you to eat more mindfully. Respect your limits. Appreciate the textures, smells, and colors of your food. Let your senses experience it fully. And if it feels right to you, give thanks for your meal.
Eat without guilt and without shame. Eating is not a punishment or a reward—it is care. Slow down, chew well, and enjoy each bite as much as possible.
4. Skincare and self-touch
Your skin is your largest organ and the most visible expression of your body. Skincare can be a ritual of tenderness, not vanity. Take time to apply lotions or oils slowly, paying attention to sensations. Massage your arms, legs, shoulders. Take warm, relaxing baths. Touch your body with respect.
This simple act of self-touch helps regulate the nervous system and supports emotional well-being. It reminds you: “This is my body, and I’m here with it.”
5. Closing the day
The way you finish your day matters. Journaling can help you release stress, process emotions, and put your mind at ease. Write one thing you appreciated about your body today. You could light a candle, sip a cup of tea, or listen to gentle music. These signals tell your body it is safe to rest.
6. Rest
We talk a lot about productivity but not enough about rest. Sleep is not a luxury; it is essential. Quality sleep regulates hormones, improves mood, and supports both physical and mental health.
Try to reduce screen time an hour before bed. Create a comfortable environment. Slow down, stretch, read, or repeat affirmations. Respect your body’s rhythm. Some days it may ask for extra rest, and that’s OK.
7. Protecting your circle
Loving your body is not easy when you are surrounded by negativity. Make sure your circle is filled with people who cherish you and support your journey. Choose carefully the media, conversations, and spaces you allow into your life. Unfollow accounts on social media that trigger comparison or shame and follow those that uplift you.
Self-love grows stronger in community. Share your experiences with others, and learn from those walking the same path. Find a group that feels like home.
8. Healing deeper wounds
Body self-acceptance is even harder if you have been through abuse or trauma. Please remember: you are not alone. There are therapists, coaches, healers, and communities ready to support you.
Allow yourself the possibility of a new chapter in your story, with the right support. Healing is not linear, but it is possible.
9. Facing bad body image days
Bad body image days are normal. Everyone has them. What makes a difference is how you respond. When you catch yourself criticizing your body, pause and ask: “Would I say this to a friend?” If not, why say it to yourself?
With practice you can shift your inner dialogue.
10. The butterfly effect of self-love
Self-love is contagious. When we begin to care for ourselves and feel good in our own skin, we give others permission to do the same. It is a beautiful ripple effect like a butterfly spreading its wings.
Make each ritual your own. Adjust them to your day-to-day life. Choose what makes you feel aligned with who you are. We are all different, and that is the beauty of life.
You matter. Slow down when you can. Feel your life, your breath, your body.
Love yourself, because you are the real love of your life.
About the Author
Claudia Gomes is an expert in emotional intelligence and intercultural awareness, and an ICF-certified Level 2 transformative coach. With 19 years of international experience in Spain and Thailand, Claudia is an expert in bridging cultures and fostering global collaboration. She has spent the last 15 years in Bangkok. contact@claudiagomes.coach; linkedin.com/in/claudiagomes-coach/