In Progress, On Purpose
30 Day Self Care Challenge to Reduce Stress and Recharge
Exhaustion has creeped into your soul. It has wringed out the last drop of energy. You are just going on auto-pilot.
Neither excited. Nor happy. Somehow wants to reach to the end of the day.
Your body is screaming for rest, your mind for peace and your soul is craving for something more.
How long can you keep up with this? I am sure this thought has presented itself in your mind. You might have just dismissed it while looking at your to-do-list.
The end result of continuing this for years to come isn’t something to look forward to. You know it.
So, slow down. Start practicing self care.
This simple 30 day self care challenge is the best way to get started. To slowly make taking care of yourself a priority. To weave it into your daily routine.
30 Day Self Care Challenge to Refresh Your Mind, Body and Soul
Day 1 – Journal about Self Care
Self care practice differs from person to person.
Have you ever thought what does self care mean to you?
Half the battle is won when you know what you need. But not all of us are aware about our own needs.
Taking a warm bath in a bath tub surrounded with aromatic candles is a band-aid solution. It gives you a quick burst of joy and helps you get over a bad day.
Imagine if everyday of the week is bad for you. Why? Because the toxic co-worker is making your life hell. Every day you come back from work and takes a warm bubble bath surrounded with aromatic candles.
Is this what actually self care is?
The real self care, in this scenario, means you put up healthy boundaries and say ‘no’ whenever and wherever needed. Many of us fail to understand this.
I am not against bubble baths. They are important too.
The internet has turned self-care into something fancy that needs to be Instagram worthy. That’s not what true self-care is.
True self care is living a life where you intentionally and constantly take actions that gives importance to your happiness, health and peace of mind.
Ask yourself:
- What does self-care mean to me?
- What activities and choices do I need to make to include self care into your daily life? (Maybe you need to learn to say NO to keep a toxic co-worker at one arm’s distance, or meditate for 5 minutes daily to be present and stop overthinking, or journal to deal with the difficult phase of your life.)
The best way to start this self care challenge is by understanding how you can practice self care in its true sense.
Block out 30 minutes and analyze each area of your life – physical, mental, emotional, spiritual, financial, social, and everything else that you can think of. Weigh in on what is going right and what is going wrong.
And decide how to practice self care to improve your life in each of this area. Start with the area that requires immediate attention.
Day 2 – Forgive yourself
Write a letter forgiving yourself for the mistakes you have done in the past. Maybe that’s the best you could have done at that time. It’s alright.
Writing that letter wouldn’t magically erase your guilt.
But you have to start somewhere.
This letter is the first baby step towards stopping the self-criticism and learning from the mistakes.
Day 3 – Say “I am enough”
You might be hearing narratives about how you should be living your life. From how you should look, to what you should wear to what job you should be pursuing…. the unwanted suggestions are just endless.
Constantly hearing such narratives might affect your self-confidence.
If you’re ever felt that you’re not good enough, it’s time to let go off such thoughts.
Remind yourself it’s not true.
Look yourself in the mirror and say loudly three times, “I am enough”.
Keep it simple. Say it with full conviction. You need to believe what you say.
Observe your feelings before and after. Did you notice any changes? How did you feel?
Day 4 – Sleep for 7 to 8 hours
I am sure that I don’t have to go on and on about the importance of sleep. You know it.
Get that well deserved 7 to 8 hours of sleep.
Day 5 – Write about a small win from last week
When is the last time you have appreciated yourself for an accomplishment?
Are you overlooking wins because you are too self -critical?
You should celebrate your wins. Especially, the small ones.
What is a small win that you accomplished last week? It could be as simple as cooking your own meal instead of ordering takeaway.
Write about this in your journal.
In long term, document every small win in the journal. That would be an incredible record of how small wins improved your life.
Day 6 – Do something creative
Did you know that doodling is amazing for stress relief?
Doing something creative helps to improve your mental health.
Spend 30 minutes to either doodle, paint, draw or crafting.
Day 7 – Do nothing
In this age of information, we are overstimulated. Always.
News, notifications, ads… the list is just endless.
Either we are scrolling or overthinking. Never in the present.
Take out 15 minutes and do nothing.
Just intentionally be present where you are. Observe the surroundings. Note the thoughts that are popping into your mind.
Enjoy the bliss of solitude.
Day 8 – Cry and let it all out
Allow yourself to cry if you feel like it.
Crying is a good stress reliever.
It helps to release the suppressed emotions. You will feel a burden lift off your chest, making it easier to breathe.
Make sure that you don’t spiral down and become uncontrollable.
Day 9 – Listen to an inspirational podcast
Do you want to learn something new or need help in achieving your goals? Or just want to listen to some heartwarming stories? There is something for everyone.
Choose a podcast episode that aligns with your current needs. Enjoy listening to it with a cup of coffee.
Day 10 – Do pedicure and manicure
Pamper your hands and feet by doing a simple pedicure and manicure. Play your favorite music and make this more fun and enjoyable.
Day 11 – Gift yourself
Buy yourself flowers or favorite dessert or stationary items. Anything that you love.
Appreciate yourself for coming so far in life.
Day 12 – Go on a solo date
Hang out with yourself by going to the place that you love. Museum, library, mall, cafe – spend one day by visiting places that bring you joy.
Enjoy the peace that comes with being yourself.
Day 13 – Say NO
Say NO to things that makes you uncomfortable and unhappy. Unapologetically choose yourself over others.
Setting up healthy boundaries is an absolute must for self-care. It’s a no brainer.
Saying ‘NO’ whenever and wherever needed is rule number one for this. Some people find it extremely difficult to say NO.
If you are someone like that, try practicing saying ‘NO’ in front of a mirror. Once comfortable, start applying it in real life.
Day 14 – Do guided meditation
Mediation can be challenging to beginners. Have you ever tried mediation and gave up?
Guided meditations are excellent for beginners. My favorite app for mediation is Insight Timer. It offers a lot of free guided mediations of different durations perfect to get started.
Dedicate 5 to 10 minutes, choose a place where you will not be disturbed, and do guided mediation.
Notice how you feel before and after the meditation.
Day 15 – Read a book
Reading takes you into another world. You can gain new perspectives, break free from stress and relax. Reading is food to the mind.
So, on the 15th day, you will read a book. A book of your choice.
Fiction or non-fiction. Short story or poem.
Grab your favorite beverage, cozy up and enjoy some uninterrupted reading.
Day 16 – Brainstorm how to manage stress
Stress is an inevitable part of life. Not everything is in our control.
Brainstorm few ways you can manage what is causing you stress. Reflect on how you have handled stress previously
Day 17 – Do something that makes you happy
What are things that make you happy?
Make a list of things that makes you happy. Choose one and do it today.
Even if it is binge watching your favorite show – do it unapologetically.
Day 18 – Create a comfort box
Take a box or a small bag. Fill it with things that makes you happy and relaxed. It could be blankets, scented candles, your favorite book.
The next time when you are feeling down, open the box for comfort.
Day 19 – Try forest bathing (Shinrin – Yoku)
Shinrin – Yoku is a Japanese practice of immersing oneself and connecting to nature using all five senses.
This practice encourages to be fully present in the nature. It will help you to relax and slow down.
Choose a park or any place that is close to nature. Dedicate some time to be in nature without any distractions.
Leave all electronic devices and anything else that robs your attention of the present.
Walk aimlessly.
Listen to the sound of birds, feel the wind brushing your hair, feel the texture of the trees, enjoy the scent of nature. Appreciate the beauty of Mother Earth and be present.
Let go of all worries and stress.
Day 20 – Create a Vision Jar
Take an empty jar. Write down your dreams, goals and aspirations in a paper. Dedicate one piece of paper for each dream or goals. Fill the jar with these.
Everyday take out one random paper from the jar. This is an excellent way to remind yourself of your goals and dreams.
A vision jar is especially useful on days when you need that little nudge of motivation.
Day 21 – Write a letter to your future self
Write a letter to yourself 5 or 10 years from now. Include your current thoughts, goals, and wishes.
Save it to read later, or use an online service like FutureMe to email it to yourself in the future.
Day 22 – Reconnect with a friend
Life happens and sometimes we unintentionally drift apart from friends. If you and your friends are in two different cities or worse in 2 different time zones – it just becomes more difficult to stay in touch.
Reconnect with one such person who was important to you but lost connection. Reminisce the good memories and update what is currently happening in your life.
Day 23 – Declutter your phone
Can you imagine a life without your smartphone? It is such an essential part of our lives. We spent hours on our phone.
So, it is important to keep our digital life clutter free and organized. It is key to save time and protect your phone too.
Day 24 – Dress up
You feel good when you look good. Wear your favorite outfit, put some make up on and seize the day.
Day 25 – Explore something new
Try listening to a different type of music or music of a different artist. Or watch a foreign language movie or series. Or cook a dish of a different cuisine.
Try something you haven’t done before.
Day 26 – Have conversation with a stranger
We are always overconsuming information and is lost in our own world. The smart phones which makes our lives easier is the same reason why we are so disconnected from people.
Talk to a stranger and bond with that person. Be mindful, try to understand their perspective. Enjoy true human connection and be inspired.
Day 27 – Enjoy a slow morning
Snooze alarm a dozen times. Wake up grumpy. Skip breakfast. Get ready in a hurry and stomp out of the house.
Is this how you start your day?
I am guilty of this too.
Hustling is the new normal. But its bad for the mental health.
Try spending the morning slowly and calmly. Eat your breakfast mindfully, get ready for work or college slowly.
Start your day on a slow pace.
Day 28 – Do some deep work
The word deep work was coined by Cal Newport in his book – ’Deep work: Rules for focused success in a distracted world.’
Deep work is doing distraction free work for a long period of time, ideally 90 minutes. It is great to become productive and get things done.
Doing deep work also helps to become happier and satisfied. That’s because while doing deep work, one enters into flow state.
Flow state is a psychological state where a person becomes fully immersed in an activity, experiencing a sense of focus, enjoyment, and effortless engagement.
The feeling that comes after giving your best is unparalleled.
Try doing some deep work and enjoy the feeling yourself.
Day 29 – Do deep breathing
Feel the air filling and exiting your lungs.
Day 30 – Reflect on the challenge
Reflect on the journey so far. Has completing this 30 day self care challenge bring any changes into your life? Which activities did you enjoy the most?
Make a plan on how to include self care in daily routine.
Conclusion
Self care isn’t a luxury. It’s a necessity. Its the fuel that will keep you running.
I hope that this 30 day self care challenge will help you to refuel your mind, body and soul.
Share this with a friend or a family member who needs refueling too.
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