If you are like most people, you have a hard time finding time to prioritize yourself and might not know where to start. Trust me, I know that it is hard to get motivated to get started because there are SO many things out there that you can be doing to take care of yourself. That’s what I’m hoping this 30 Day Self Care Challenge will help you gain some clarity around!
Something that I think is really important when developing any kind of routine is (1) trial and error and (2) starting realistic with where you are. I say this because I know that a lot of people get discouraged when they can’t get themselves to make something stick or what they are trying to do isn’t working for them. This leads to unhelpful inner dialogue towards themselves, beating themselves up, getting frustrated with themselves and giving up on trying altogether because they are discouraged. So, if this is you, you are absolutely NOT alone!
Since I see this so much with my clients & those I interact with online and in person, I wanted to create this challenge to help you get started. I think it’s important to try out different things & see what works for you. Throughout this challenge, you might find things that really help you and other things that don’t. Use this challenge as an opportunity to try different things and see what different things you might want to continue doing moving forward.
While looking through the items, you might notice that some of the items in this challenge are really simple and other items might need some planning to make it work for you and your lifestyle. I want you to see that taking care of yourself doesn’t have to be complicated or time consuming. No matter what you have going on in your life, I want you to know that there ARE things that you can be doing to ensure your cup remains filled. With that being said, as you work through this challenge, I want you to remember to not over complicate the items. Feel free to move some of the days around in a way that makes the most sense for you and your schedule!
My hope is that you are able to come out of the challenge with more insight into yourself and what works for you. No matter what you have going on in your life, I truly believe that you CAN find ways to take care of yourself in a way that works for you and your lifestyle.
I made this self care challenge for YOU! because I want you to find the magical self care routine that works for you. After you complete the challenge, feel free to utilize my free self care planning checklist & worksheet to guide you to developing your own self care routines moving forward.
Other posts you might find helpful: Developing A Self Care Routing That Works For You, How prioritizing yourself & choosing yourself first can change your life, How you can completely transform your life in just ONE year
Are you ready to dedicate the next 30 days to doing 1 thing each day for yourself?!
LET’S DO THIS!
PIN NOW, READ LATER!
DAY 1: Do something that you love that you haven’t done in a long time.
Let’s start off these next 30 days with doing something that you LOVE that you haven’t done in a long time. I know that we all have SOMETHING that has been put off to the side because, well, LIFE. But, it’s important that you find that spark again. You have no idea how much it might light you up inside. Take note of how it made you feel and maybe make a promise to do it once a month or at least every 3 months. Keep a promise to yourself to keep doing it!
DAY 2: Buy yourself flowers & put them in a pretty vase.
When was the last time you received flowers? You don’t need someone else to buy you flowers! Yes- it’s nice but it feels amazing to pamper yourself and do something really nice for yourself. So, stop by the store and get yourself some pretty flowers for yourself because YOU DESERVE IT!
DAY 3: Write 3 positive affirmations.
If you know my coaching at all, you know that I am VERY passionate about inner dialogue because I believe it dictates a lot of what we get out of life. It sets the tone for what we are manifesting in our lives.
Here’s the thing about affirmations and how to get them to work for you- you have to pick one that you feel very deeply about right now. You can’t write different affirmations each day and expect them to stick. That approach is like a bandaid because it makes you feel good TEMPORARILY. It’s inspiring for the time being, but it’s short lived.
What I tell my clients is they need to find something that they are wanting BADLY right now and make that their mantra. Write it everyday, say it out loud to themselves in the mirror, listen to a recording of them saying it- hit different senses so it processes in different parts of the brain.
So, I want you to figure out 3 affirmations that really feel good to you right now. Think about what it is that you REALLY want. Then, figure out which one you want the most. Let that become your mantra.
DAY 4: Make your favorite meal OR order your favorite meal.
Food is comfort! Often, our favorite meal isn’t the healthiest, so we feel guilty eating it. It’s important that you feed your soul every so often WITHOUT the guilt. You can eat what you love, but afterwards have those thoughts of “why did I do that?” or “I’m going to regret this tomorrow?” or “why is my favorite meal so unhealthy for me?”
Indulging every so often is good for the soul! Indulging without the guilt is even better. So, do it. Whether it’s something from McDonald’s, a cheesecake from The Cheesecake Factory or making something at home. DO IT.
Then, tell yourself “I deserved that. I deserved the indulgence and I feel good about it”.
DAY 5: Create boundaries. Say “no” to things that don’t serve you well.
Start practicing saying, “NO”! It’s OK to say “no” to plans or doing something that you don’t want to do. The obligations that we put on ourselves can hurt us. It gets easier with time, but it’s time to get started!
DAY 6: Sleep in.
If this is falling on a weekday or a day that you absolutely cannot sleep in, feel free to change this with a day that you CAN! Find a day where you can turn off the alarm & let your body REST! You deserve it & your body will thank you. <3
DAY 7: Take a long bath/shower.
Time to pamper yo self! Instead of rushing through a shower in 5 minutes, take your time with it today! Close your eyes & inhale the steam. Do a scrub if you want to. Lay in a bubble bath with a book & a glass of wine. Hey, you can even cry if you feel like you need to!
DAY 8: Spend time outside.
Nature is therapeutic & fresh air can be healing. Whether you want to go to the park for the afternoon, read, go on a walk/run or just sit outside on the patio for 10 minutes, listen to the rain if it’s raining today- turn your phone off and GET OUTSIDE!
Turning your phone off is important. I don’t want you scrolling social media because that is going to take away from the point of this. You have no idea what the outdoors can do for you. <3
DAY 9: Do 2-30 minutes of guided meditation.
If you have never tried meditation before, this is a great day to give it a try! There are plenty of free apps and videos on YouTube that you can refer to. As always, start realistic! If you’ve never done it before, focus on your breath for a long period of time can be a seemingly impossible task. So, start with 2 minutes and work your way up (if you want). If you are a mediation pro, go for 30 minutes if you want to!
DAY 10: Reach out to a friend & make plans (even if it’s just FaceTime!).
When was the last time you spent time with a friend? If you’re like me, it’s been a while. Spending time with the ones we love is really good for the soul. So, reach out someone and make some plans, even if it’s just catching up over FaceTime. 🙂 Even if you have been spending time with friends, reach out to a friend that you haven’t spoken to in a long time!
DAY 11: Color in an adult coloring book.
If you haven’t tried an adult coloring book, I would highly recommend giving it a try! I’m not an artistic person, but this has really been something fun for me to try! It’s a fun, stress relieving activity that I think you should give a try today!
DAY 12: Go on a long walk/hike/bike ride.
A couple day ago I had you just spend time outside, but today, I want you to get in a little bit of movement with it. Even if you do the same thing that you did on Day 8. Nothing compares to fresh air AND a little bit of exercise. I’m not saying go on a 2 hour hike, but even just a 10 minute walk around the neighborhood!
DAY 13: Social media detox. Go a day without social media.
We all know how time consuming social media can be. Countless studies have shown the influence social media can have on our mental health & confidence. When was the last time you went a day where you didn’t check social media one time? Like a lot of people, it’s probably been a while. Give yourself the day off!
DAY 14: Take the day off/schedule a mental health day.
Yes, TAKE A DAY OFF! Let’s normalize using PTO to take a mental health day. If you can’t take the day off, at least look at your schedule and see when you can realistically take one.
DAY 15: Get dressed up, put on makeup + do your hair.
I’m the type of person that rarely puts on makeup and lives in sweats. BUT, there is something to say about a boost in confidence when you get dressed up. Change it up a little bit today!
DAY 16: At home yoga / stretch your body.
With the stress of everyday life, our bodies can get very stiff and even sore. I want you to take some time today to try out some yoga! Yoga is AMAZING for the mind + body AND soul. Go to YouTube and search for even just a 10 minute yoga routine! Try it out & see if it’s something that you want to continue doing regularly!
If you aren’t into yoga, at least do some stretching! You can also find some videos on YouTube to help guide you if you aren’t sure what to do.
DAY 17: Start reading a new book.
If you have a book that’s been collecting dust, it’s time to pick it up! Or maybe you order a new book that you’ve been wanting to read. Find some time to get started on it – whether its as a apart of your morning routine, lunch time break, after work, before bed or whenever!
DAY 18: Drink a gallon of water.
This can be a hard one to do, but one that can make so much of a difference! This is going to be an especially good one to complete if you have been wanting to get in enough water. This doesn’t mean that you have to drink a gallon of water everyday, but it’s always a good thing to try and see how it makes you feel!
DAY 19: Watch your favorite movie / TV show.
Escape from the world by watching your favorite movie OR TV show! Nothing compares to curling up on the couch with a bowl of popcorn and letting your mind have a break.
DAY 20: Watch the sunset/sunrise.
Have you ever watched the sunset/sunrise? I don’t mean seen it, but sat somewhere and watched it? It’s something that I know a lot of us (myself included). Maybe even drive somewhere if you can. It’s beautiful and so refreshing to watch!
DAY 21: Try a new workout.
We all know that moving your body is very important and I believe that working out doesn’t have to be a miserable task. Even if you are a seasoned gym-goer like me, mixing it up can make such a difference! Try something new. Sign up for a program or a class, try a new machine at the gym. Do something DIFFERENT!
Related: My secret strategy to staying consistent, avoiding stress & overwhelm, Why I started working out at 5AM + How to transition to early morning workouts, 3 tips for transitioning to early morning workouts
DAY 22: Go to bed early.
Time to get those zzzzz’s toniiiiight! I totally understand that some of you might be rolling your eyes at this one “yeah, okay Jessie, like I can do that…” However, I do know that a lot of you have the goal of “going to bed earlier”. You can change this meaning to “earlier” instead of “early”. Even if it’s shutting things down 15 minutes earlier and reading a couple pages in a book before bed. That works too! Remember, make this yours and what realistically works for you.
DAY 23: At-home spa day.
Bubble baths, scrubs, face masks, give yourself a mani + pedi, enjoy a cup of tea (or wine!) and read a book- whatever you would like! Today is all about indulging in all the pampering.
DAY 24: Try making a new recipe. Healthy or comfort food!
Cooking/baking can be fun, stress relieving AND therapeutic! Pinterest and Google is full of all all kinds of recipes right at your fingertips. Find one that that sounds really good to you and try it out! I want you to remember that this doesn’t have to be a “healthy” recipe if you don’t want it to. Comfort food is definitely important, so if that’s what’s calling your name right now, then go for it! It’s all about fueling your soul!
DAY 25: Spend quality time with family/friend(s).
This is especially important if you feel that yo and your family don’t spend enough time together, Plan something that you all can do together! Or, you can even put something together for a friend or group of people. Do what makes the most sense for you! Nothing beats quality time with the ones you love. <3
DAY 26: Try something new.
What do I mean by this? I mean, try ANYTHING new! New restaurant, activity- ANYTHING! We are getting to the end of this 30 day challenge and I want you to get out of your comfort zone a little bit. It can be so easy to fall into the comfort zone of going to the same places & doing the same things. But, after a while those things become less and less mentally stimulating. So, let’s try something NEW! Go somewhere, stay at home and play a new board game, go to a new restaurant- ANYTHING! 🙂
DAY 27: Make a plan to look forward to.
Here’s the thing, you should always have something fun and exciting to look forward to! So, if you don’t have something fun in the plans, it’s time to make some plans. Even if it’s in a couple years from now because that’s not realistic right now. Totally understand that. But, why not start thinking of something fun to do NOW? Maybe it’s planning on taking your new baby to Myrtle Beach for the first time in 2 years. That’s something exciting to look forward to! Maybe you want to do a girls trip to Las Vegas in 6 months… time to make some plans! Maybe it’s something local- that’s fun too! Whatever the plan is- doesn’t matter how big or small, it’s time to start planning! This will stimulate the brain and release those happy chemicals. Time to get planning!
DAY 28: Take a nap.
I don’t think I need to elaborate more on this. It’s time to do the thing that we all resisted when we were toddlers, but want so badly as adults now. Can you fit in a 30 minute afternoon power nap today? Do it. Sweet dreams, my friend. See you in 30.
DAY 29: Watch an inspiring TED talk.
I don’t know about you, but I freaking love TED talks. They are so informative & motivating. No matter what it is that you want to learn about, I can guarantee there’s an inspiring TED talk on it. So, go find it and watch it!
DAY 30: Do something to celebrate yourself!
I can’t express enough how important it is to celebrate the “small” things. I focus on this a lot because I was someone who used to think I was constantly “failing” because I was too focused on the big picture things. We don’t give ourselves enough credit for all that we do.
I want you to celebrate yourself today. I don’t care what it is- “I made it through the day” is worthy of a celebration in my book. Freaking celebrate that sh** because you’re freaking awesome and you freaking did it.
Plus, you made it to day 30 of this challenge.
If you ended up completing this entire challenge, I really want to give you the biggest congratulations. I know how hard it can be to do even the smallest things for ourselves. Some of the items I had on this list might’ve taken very little time & effort to do and others were more challenging. I chose the items that I did because I wanted to challenge you, while being realistic at the same time.
Self care isn’t “one size fits all”.
The point of this challenge was to get you to start doing SOMETHING every day for yourself and also to see what you like and don’t like. I truly believe that anyone can find ways to take care of themselves, no matter what life looks life for them.
If you are still saying, “I don’t possibly have any time to take care of myself!” I want you to really think about that. If you are operating with that mindset, you are doing yourself a major disservice, which is making you do others a major disservice.
There’s SOMETHING we all can do for ourselves. It might look different amongst us all, but there’s something. The point in any work that I do is helping you find the secret that might work for you. I hope this challenge was able to do that for you.
You deserve nothing but absolute happiness & enjoyment in this life. <3
Download my Instagram story template tracker linked below to track each day for accountability! Don’t forget to tag me >> @itscoachjessie << so I can cheer you on throughout your journey!
If you are interested in learning about my 1:1 coaching, invite you to check out my opportunities! Click here for more information on my 1:1 coaching opportunities! <3
Also, make sure you check out my other resources!
>> click here to download my Ultimate Goal Setting & Planning guide
>> click here to learn more about my secret life changing check in system
>> click here to download my Step-by-Step Guide to Handling Stress & Overwhelm
>> click here to download my Self Care Planning Worksheet
>> click here to download my 50 journal prompts for self reflection & self discovery
Coach Jessie Shibko