7-Day Self-Care Challenge (Customizable + Easy)

Can we talk honestly about how hard it is to take care of ourselves?

From the simple daily things like showering, eating, and sleeping to the things we’re supposed to do like doctor appointments and staying on top of our finances; the responsibilities are never-ending.

It feels like a lot some days. Then, to top it off, we’re supposed to practice self-care, and “put your oxygen mask on first..” How is that even possible?

Some days it’s not, and that’s okay. But, the good news is that most days it’s doable to do a little for you, but sometimes we need a little push.

Keep reading to learn why a self-care challenge is a perfect way to start making some changes for you.

In this post, I’ll share the details of the Nourish to Flow Self-Care Challenge and how to get the tools and inspiration you need to make self-care a non-negotiable part of your daily routine.

Do you struggle with self-care too?

I’ll be honest, my self-care has been slacking lately. It’s such an easy thing to let slide when routines get off, when we’re busy, or honestly because self-care sometimes feels like a chore and just one more thing to fit into the few hours of each day.

What I’ve been reminding myself and my clients lately is that as annoying as it may be, taking that time to nurture and care for our body, mind, and soul is important, and it’s one of the few things we can control each day.

That doesn’t make it easy though. Between endless demands for our time and attention, juggling full plates and endless responsibilities, and the feelings of guilt that come from taking a break or time for ourselves, it’s HARD.

The hard truth is, to be present, capable, and our best selves for all of the things that are important to us, we have to show up and take care of ourselves.

This is exactly why I’m so excited to share my brand new 7-Day Self-Care Challenge with you.

It’s not just a bubble bath or pedicure either. It’s putting in the work to support your holistic health by creating and using a toolbox that supports all six types of self-care.

My Story

About a year ago, I was in a weird place. I wasn’t unhappy, but something wasn’t right. It was impossible to focus on my work, I didn’t have any creative ideas, I was constantly questioning myself about what I was doing, and not to mention, my gut was a mess.

What was happening? I loved my work and had put SO MUCH into building a career and business in a field I was passionate about. Somehow, the years of studying, advanced degrees, and endless extra courses were getting me nowhere.

I finally realized that I was heading toward burnout. Constantly thinking about work and associating my success and career as a core part of my identity was wearing me out. Something had to change.

So, I took a step back and gave myself some time and permission to rest and slow down. I reconnected with the things and people that gave me light and energy, worked with a supervisor to reassess my career values and priorities, and created a self-care plan.

Where I Went Wrong

As a registered dietitian and holistic health coach, I have extensive training and experience in behavior change, motivation, health sciences, and self-care, so it should have been easy to improve my personal well-being, right?

It wasn’t. But only because I took the wrong approach. Right off the bat, I went in too extreme with an all-or-nothing mindset. I tried to overhaul my business, optimize my diet, switch up my exercise routine, go to bed earlier, meditate, and spend more time with friends, all in the name of self-care.

As you can imagine, that didn’t work so well. It was too much of a change, time-consuming, and wasn’t practical to the realities of my day-to-day life.

I needed a different approach. I dove into the research on burnout, self-care, and behavior change. From that, I created a system to quickly check in with myself and prioritize the exact type(s) of self-care that I needed.

I paired it with actionable, realistic self-care habits, and challenged myself to slow down and focus on consistency and progress, rather than doing it all.

Guess what? It worked. This is where the Nourished Flow blog and now the Nourish to Flow Self-Care Challenge came from, and I’m so excited to share the self-care challenge with you.

What is a Self-Care Challenge?

There are hundreds of self-care challenges out there, and honestly, I was pretty unimpressed by what I saw. Pinterest is full of colorful checklists, calendars, and printables that claim to improve your health and well-being.

Most of these focus on basic and often vague self-care habits, like meditating, exercising, or healthy eating. They each have the goal to challenge you to do specific self-care activities for a set number of days, with the hope that you’ll maintain the habits and develop a new self-care routine.

While I appreciate the simplicity of these, they’re too basic and one-size-fits-all to have any real impact. Don’t get me wrong, there absolutely is power in making small and simple changes when it comes to our health and well-being. But, they don’t take into account the causes of self-care challenges and your unique daily circumstances.

So, I made my own. The Nourish to Flow Self-Care Challenge is:

Comprehensive
Customizable
Holistic
Encouraging
Supportive
Practical

This isn’t your standard self-care challenge. It’s focused on simple habits in a way that touches on all aspects of your health and well-being. They’re each important to you so that you create a sustainable self-care routine that works for you.

The Nourish to Flow Self-Care Challenge

In just one week, you’ll learn how to assess, prioritize, and take action to actually “do” self-care. This self-care challenge includes all 6 types of self-care because they are all important and interconnected. By neglecting one area, we risk creating imbalances that can lead to burnout.

For instance, someone may prioritize physical self-care by going to the gym every day but may overlook their emotional health by not addressing their stress or anxiety. Or, they may prioritize occupational self-care by having a fulfilling job, but neglect their social self-care by working late instead of spending time with friends and family.

The self-care challenge encourages you to take an honest look at your overall well-being and commit to doable, personally relevant changes over a week. By incorporating self-care into your daily routine, you’ll feel more energized, focused, and connected to yourself and others.

By committing to the challenge for a week, you’ll establish new habits and routines that can lead to long-term changes. Plus, it’s easy to commit to short-term goals to build momentum and motivation toward ongoing self-care practices.

The challenge includes a printable guidebook, interactive worksheets, and daily encouragement and guidance. The guidebook outlines the challenge, guides you through a quick and comprehensive self-assessment, and provides a list of 72 actionable self-care ideas to choose from.

You’ll track your progress, set daily affirmations, and reflect on your daily self-care habits on printable worksheets. The daily encouragement and emails ensure you stay motivated and engaged throughout the challenge.

Benefits of the Nourish to Flow Self-Care Challenge

Learn practical and effective mindfulness techniques
Integrate small, energy-boosting habits into your days
Consistently do the things that are important to you

By the end of the week, you’ll be able to practice self-care in minutes a day, effectively manage and reduce daily stress, and do more of what you want with more energy and focus.

How to Prioritize Self-Care in a Busy Life

It’s too easy to get caught up in the daily hustle and bustle and neglect our own needs. When we don’t have enough time, resources, or motivation, it makes it even that much more challenging.

This is why I designed the challenge to be motivating, practical, and quick. Most actions are doable in minutes, yet I still understand the challenge that can pose. If you’re nervous that you don’t have the time, don’t worry.

Tips for Self-Care When You’re Busy

Schedule self-care habits just like an appointment.
Set aside a specific time each day.
Start small and gradually create a routine over time.
Choose the low-hanging fruit and start with an easy change.
Incorporate habits into things that you already do most days.

The challenge only lasts for seven days, which makes it manageable for even the busiest of schedules.

It’s time to do something for you.

The Nourish to Flow 7-Day Self-Care Challenge is a transformative 7-day program. It will guide you to prioritize your self-care, manage stress, and create new routines that help you feel your best.

You’ll learn practical strategies and personalized tools that you can use to maintain healthy routines, even with a busy schedule.

If you’re ready for a renewed sense of balance, control, and confidence in your life, this is for you.