Put yourself at the top of your list this year, make yourself a priority and start with a 30 self-care challenge.
Happy New Year! How do you like to start the New Year? Do you pick a word for the year, or make resolutions? This year, why not start the year doing something different, how about a 30-day self-care challenge?
30 Day Self Care Challenge
No, I do not mean 30 days of leisure, massages, face masks, manicures and other spa like activities, although those can be included as well. This is a self-care routine for everyday, little things you can add to your everyday life and to-do list that are good for you and your overall health. This is not a new idea, it’s just a reminder that after the stress of the holiday season you deserve a reset and a fresh start to the new year.
Why do a 30 Day Self Care Challenge?
Consistent self-care practices help you feel good, manage stress, and allow continue to care for all of the people in your life. Often times we neglect ourselves while making sure others are doing well. Even if time is in short supply in your life these 30 actionable ideas will fit in your schedule and your daily life.
Over the years I have found that resolutions seem to focus on something about ourselves that we do not like, it could be a myriad of things from physical health, weight, relationships, etc. Let’s flip the switch and for the next 30 days let’s focus on positive things we love about life and ourselves. The next 30 days let’s create easy actionable habits and routines that make you feel better mentally, physically and spiritually. Put your own oxygen mask on before helping others.
1. Start the Day without your phone
The world is filled with bad and good news, and everything in between. Don’t start your day on a bad note with a deluge of negative news or random scrolling on social media. Change your morning routine and don’t look at your phone for the first hour you are awake.
2. Digital Detox
This month spend an hour, a day or maybe even a week or a month on a digital detox, away from your digital devices. Stop “doom scrolling” or just scrolling. You might look at Instagram or Tik Tok intending to check in and 2 hours later you are still looking at cute pups, sweet treats and your dream house in Paris. It’s good for your mental well-being to get off the devices and to step away from social media once in awhile. Start with a little bit at a time and see how much better you feel.
3. Walk and Talk
Spend 15-20 minutes a day walking and talking. You can call a friend to talk or bring them along for the walk. Not only does spending time with a family member on the phone or a cherished friend on the walk lift your mood. It is also a great way to get a little vitamin D each day and to improve your cardiovascular health and mental clarity.
4. Simple Pleasures
What brings you joy? What makes you happy? Do more of that! It could be as simple as getting up an hour early and having the house to yourself. Or the first cup of coffee of the day. Perhaps it is time alone with a loved one. Whatever it is, do it and enjoy the little things in life.
5. Make your bed the first thing each morning
Start your day off right, hop out of bed and make it. It is the first accomplishment of the day, makes your room look tidy and will be a cozy place to return to at the end of the day.
6. Try something new
This could be something as easy as a new recipe, or stepping out of your comfort zone and learning to dance, to paint, take a yoga class, a language, or any new activity.
7. Personal Development & Growth
Learning and growing never stops. This month or year spend 10 minutes a day on personal growth either reading a book, listening to a podcast or a TED Talk, taking a course. There are lots of free classes on Youtube or you could sign up on MasterClass, YesChef or the Create Academy.
8. Create a vision board
Get a poster board, some old magazines, a pair of scissors and maybe some colored markers, and spend a few hours making a vision board. What would you like 2025 to look like? Do you want to update a room in your house? Or the whole house? Take a trip? Change up your wardrobe? Or are you looking for positive affirmation for a better year? Make a board that reflects that.
If you do not want to make an old fashioned board go on Pinterest and pin images to a new board and then take a screen shot and use it as your phone, computer and iPad wallpaper so that every time you open the device you see your vision for the year.
9. Take a Warm Bath
A warm bath is the perfect way to destress after a long or bad day. Light a candle or two, do a face mask, sip herbal tea, read a chapter of your favorite book or just listen to some soothing music. A warm bath can even improve your sleep quality among other things.
10. Declutter
You do not have to do a Marie Kondo type cleaning of your room or your house start with a drawer or a closet. Get rid of things you do not use, you don’t like or that are broken.
11. Connect & Reconnect
Call or text someone that you love and haven’t talked to in a while. Let them know that you are thinking about them.
12. Hydrate
Make a point this month to drink more water or to eat more water based fruit. You do not need the latest “it” cup, simply set cups or glasses by the sink(s) in your house and every time you wash your hands drink a cup of water. Here are 5 tips to drink more water.
13. Schedule Health Appointments for the Year
Set aside time to schedule your annual mammogram, dermatology skin check, gynecological exams and wellness exams. Your health and wellness are important so make the appointments and mark them on your calendar.
14. Create a Bedtime Routine
Getting enough sleep is just as important to your health and well-being as what you eat and regular exercise. Limit blue light exposure by turning off your phone and other devices at least an hour or more before bed. Darken your room, limit your caffeine intake, and create a soothing and comfortable place to sleep. Try to go to bed and wake up at the same time each day.
15. Eat your meals sitting down
Eat your meals at the dinner table, not standing at the kitchen counter or on a tray in front of the tv. This is a great way to reconnect with your family, talk about the day or if you are alone it is the perfect time to enjoy your meal and reconnect with your thoughts.
16. Coffee Break
Meet a friend for a coffee talk at your local cafe. Don’t like coffee have green tea or hot chocolate instead. It’s not really about the drink it is about the connection and boost to your mood by meeting with a friend.
17. Make a Playlist
Music is uplifting, it can boost your mood and lift your spirits. Make a playlist of some of your favorite songs and listen to them while you are walking, or dance to them at the end of the day.
18. Buy Yourself Flowers or a Plant
Treat yourself to a bouquet of your favorite flowers or a plant at the end of the week. They will brighten your day, life your mood and bring a little life to your house on a dark winter day.
19. Start a journal
Add journaling to your daily routine. It is a simple practice and a powerful tool that can help you reduce stress and anxiety, define and prioritize goals, help with negative self-talk and so much more.
This doesn’t need to be complicated, you do not need to write a novel, although you can if you life. If you do not know where to start simply write a list of your day and how you felt about each task.
20. Gratitude
While you are journaling why not add 1-5 things you are grateful for each day. According to the Harvard Medical School “Gratitude helps people feel more positive emotions, relish good experiences, improve their health, deal with adversity, and build strong relationships.”
It’s the little things that I am most grateful for, a card in the mail from a friend, a jar of granola left on the porch by my sister, a book from a friend, a smile from a stranger, a lazy day at home.
21. Treat Yourself
You deserve it! Treat yourself to something, it doesn’t have to be big, although it can be. It could also be a day to yourself, a trip to the beach, an ice cream, a visit to the botanical garden a night at the opera, whatever you like and enjoy.
22. Random Act of Kindness
Smile, compliment someone, offer to help a friend or neighbor, make a phone call to someone you miss, donate time, books, clothings, or acts of service.
23. Self-Love
Write 5 positive things that you love about yourself! Are you empathetic, always happy, friendly? Write that down!
24. Read
Take time from your busy schedule to read. Not only is it relaxing, it is a great escape from the street of everyday life. A book is a great friend that never lets you down. ~ Anonymous
Need a book to read? Check out My Bookshop!
25. Do a Puzzle or Play a Board Game
Put down the phone, be in the present moment. Relax and enjoy some time with family and friends playing games or working a puzzle. You will work your mind too!
Set out a puzzle on your table this winter, it is a relaxing respite and will keep the winter blues away. Not to mention it is a distraction from the outside world and its challenges. We love puzzles and frequently have one on a table.
26. Create a bucket list
Write a winter bucket list or a bucket list for the year!
27. Practice Deep Breathing
Practicing your breath can help reduce anxiety, stress, help you feel calm, and lower your blood pressure among other things.
28. Unfollow People and Accounts That Bring You Down
Just a reminder, social media is the highlight reel of life. It is filled with the best days, images, outfits, meals, adventure, decor, and more of peoples lives. Behind every beautiful room is a pile of laundry, every good hair day has a bad one, even perfect people have problems and conflict in their life.
Many influencers get products, clothing and even cars for free. You are seeing a small snippet of life on Instagram, Tik Tok, Youtube and Facebook.
If scrolling and watching makes you sad, or feel bad about yourself or your life, envious or anything other than uplifted and happy, UNFOLLOW.
I stopped following a bunch of accounts, not because they brought me down but because apparently I was following “aspirational” accounts about unboxing a Hermes bag a month, buying another car, or dress to wear once. This is not a criticism of these accounts, they are just not for me.
There are so many insightful, interesting and creative people that can bring you joy don’t waste your time on those that do not make you smile, think and bring you joy.
29. Meditate
The hustle and bustle of life leaves little quiet time. Why not take a minute and quiet your “monkey mind” and meditate even if it is only for a few minutes. If this is a challenge for you(it is for me) try a guided meditation. Calm has guided meditations on Youtube and there is also an app.
30. Self-Reflection
Take a little time to answer one or more of these 25 reflection questions. It is a great way to look back and appreciate how far you’ve come and what you hope to accomplish this year. It also helps to find the things that did not work or are no longer a priority in your life.
You Did It~30 Day Self Care Challenge
You did it, you completed the 30 day challenge. Take a minute and congratulate yourself for making yourself a priority, for taking the time to nurture yourself and for creating new habits.
What did you enjoy about the 30 day self care challenge?
Are there any new activities that you would add to your self-care journey or take away?
Did you see any positive changes to your mood, energy levels or mental well being over the last month?
Why do a 30 day self-care challenge?
Because for 30 days you take the time to care for yourself, to intentionally set aside time in your day for your mental and physical wellbeing. It helps you manage stress, relax, get out in nature, build healthy habits, and try new things.
What is the best meditation app?
There are many meditation apps, you need to find one that works for you , what you want to accomplish, and your budget. Are you a beginner or experienced, are you looking for guided meditation or just ways to improve, do you want to meditate for 5 minutes or 1 hour? There is something for everyone, even young kids and teens and every budget.
Four good ones are:
- Calm, $35.00 a year
- Healthy Minds Program, free.
- Headspace, $70. 00 a year
- The Smiling Mind, free for teens and young children.
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Happy New Year friends, you are beautiful, intelligent, amazing people! Have a wonderful day and thank you for spending part of it with me!
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