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Self-care society Presents

The #SELFCARE30 Challenge

A 30-day micro-habit challenge and self-care guide.

FREE DOWNLOAD

#SELFCARE30 Starter Kit

Daily activity prompts, 30-day reflection worksheet, checklist template, and more.

Find the habits that light you up. Build your custom self-care checklist.

HOW IT WORKS

1. Select

Do one activity daily.

In any order you choose, Be intentional about anything you’re doing and aware of how it makes you feel before, during, and after.

Take a screenshot for a random daily activity or download our free guide.

2. Reflect

Did this serve you?

Whether an activity gives you a burst of energy, grounds you, or has no impact at all — be mindful of your mood and track the impact.

Track using our worksheet printout, in the forum below, or on Instagram (download template).

3. Integrate

Build your checklist.

After 30 days, you’ll likely have found a couple new mirco-habits that are serving you well. Try them out consistently for a week or month.

Micro-habits are small activities that typically take five minutes or less.

 

These are the little things that are so quick and easy that incorporating them into your daily routine is nearly fail-proof. Some may feel insignificant or silly, and that's okay, but it's about trying them on little by little to find the mix that suits you best.

 

When we try and change everything at once, we can feel overwhelmed, unsuccessful, or ashamed, and ultimately, change nothing. The goal is to always set ourselves up for success, and micro-habits help us "try on" positive changes little by little to find the optimal mix for us.

 

Micro-habits serve as the basis for our Self-Care Checklist — a list of quick, repeatable tasks that, once identified, help you show up as the highest version of yourself daily — for you and those around you.

You're right on time. It's never too late to introduce positive habits into your routine.

 

This challenge is for you above all.

 

You don't need to start on a specific date. We propose intentionally doing 30 dedicated days of intentional micro-habits.

Lasting change comes from empowerment, not shame. Just double up on a day in the future and you'll be right back on track.

Absolutely not.

This program is for you above all — to help you identify your ideal self-care routine. 

We offer prizes for those who do share — to help us get the word out and introduce a little fun to the program — but sharing (with SCS community, IG or beyond) is completely optional.

You can 100% participate independently if you prefer to just download our guide and try habits on your own.

This program is designed for you to participate in whichever way feels most aligned to you <3

4. BONUS

Share to win.

When we share openly, we give others the permission to do the same. If it calls to you, share in the SCS community, on Instagram, or both for an entry to win daily.

Win A Year of Self-Care Essentials

January Grand Prize
– 12-Month SCS Membership –
– One $100 SCS Gift Card –
– 1 Passion Planner –

3 Runner-Up Winners
– 1-Month SCS Membership –
– 1 Passion Planner –

Instagram - How To Enter

Entering is easy

1. Choose your template style

Standard, bingo-style, or both.

2. Mark your micro-habit

Note your daily activity with an emoji, gif, or whatever you like.

3. Share to Instagram

Tag @selfcaresociety to qualify!

IG STORY TEMPLATES

Pick your style and share one (or both) daily to enter. On entry per person, per day.

Click to enlarge and save to your device.

Pro Tip: Save your story to build upon it the next day –   > “Save Story”

Contest Rules

Share to win

(Optional)

To qualify, share daily on Self-Care Society, Instagram, or both. 

Every day you share is another entry to win, and SCS members get double the odds if you share on SCS and IG.

We’ll select random winners every month.

Good luck and thanks for sharing!

Max 2 entries per person, per day (e.g. SCS members who share to both SCS and Instagram). Winners announced on the first of each month.

Self-Care Society Community

SHARE your Daily Activity (OPTIONAL)

Share your activity and/or reflection below for a daily entry to win.

Please Note: Comments are public and viewable by non-members, as well.

  • #SELFCARE30 – January 2021 Reflections

     Katie updated 3 months ago 13 Members · 31 Posts
  • Self-Care Society 

    Member
    January 8, 2021 at 6:24 am

    When we share openly, we give others the permission to do the same.

    Share your daily activity here. If you’re feeling called, you can share a little reflection on your daily activity, as well, to help inspire others. A few quick prompts to get you started…

    • Which activity did you choose today?
    • How did it make you feel? (before, during, and after)
    • Did this activity serve you? What was the impact? Why?
    • Will you keep it in your routine? Try it out for a week? Any tips for others?
  • Danika 

    Member
    January 8, 2021 at 11:48 am

    I’m doing the Space one today (#1) to put one thing in a donate box. I’ve actually been doing this as a new habit for 2021 so am on Day 8 and it’s been so great so far. I love getting rid of excess and knowing that it might go to someone who needs it much more than I do. This activity definitely serves me and I think I will keep it up for as long as possible. Highly recommend this one!

  • Laura

    Member
    January 8, 2021 at 12:10 pm

    I’ve been randomly selecting my tiles (the feeling of ‘what I will need will come to me’). Today I have movement and the song that came on the shuffle was Al Green’s Love & Happiness. I mean COME ON. So good. I usually don’t like dancing (awkward turtle over here) but I mean, you can’t NOT groove to this song. Very much what my Friday needed.

  • Taylor Daniele

    Member
    January 8, 2021 at 5:16 pm

    Day 1: I actually did multiple activities. # 7 & 27 were a result of class this evening but I’ve done #29 most of today. My allergies have been hard on me today. Even so I still tried to be productive. After some time I decided “ya know what it’s Friday and I think rest is the best possible thing right now”. So I did 😊

    It made me feel deserving. I oftentimes feel incomplete when I look around my place or at my business and notice how many things I haven’t completed. But by taking time to rest because clearly, my body is telling me to, it made me realize how much I have accomplished and that I deserve to take my time right now. Then with class and journaling about boundaries and visualization/manifestation of my ideal world in the future, it helped to solidify that rest will always be something I need to honor for myself.

    Journaling will definitely stay in my routine and I’m starting to think even bigger with visualization so that will probably be added to my routine at least weekly.

  • Kristina

    Member
    January 8, 2021 at 7:11 pm

    Today I did #1 – Space. Before I left work today, I made sure my desk and work area were organized and prepped for a stressless morning on Monday. It felt good knowing I am going to walk into a well-prepped space on Monday morning. I definitely plan on keeping it in my routine because even though it’s the last thing I want to do at the end of my day, it only takes a couple minutes and will make all the difference in the morning.

  • Caitlyn

    Member
    January 8, 2021 at 7:24 pm

    Day 4: Breathwork – 3 mins of slow breathing, I feel the power to slow down and calm my body but the guided breathwork in class has deeper impact

  • Colleen

    Member
    January 9, 2021 at 6:46 am

    Yesterday was a rough day. Shortly after Friday Reflection & Realignment, I found out that my grandfather passed away. I felt like I was mostly just floating around yesterday. I have been in deep talks with my family about how best I can be and feel safe in order for me to grieve with the family by setting my boundaries. After Les’s class last night and the first two exercises being so aligned with what I needed, I feel like the universe was nudging me to get started on this challenge. I followed Noelle and did a random number generator and got play. Play was NOT what I wanted to do after such a heavy day but I went downstairs and played darts by myself and I know that my grandpa would be happy that I chose to have fun. I do want to try to incorporate more dart playing into my life because it is something that I enjoy, it doesn’t take long to put a smile on my face, and I can do it solo or with a partner.

    Also, if you ever get the chance to watch the world dart championships on TV, it’s highly amusing!

    • Noelle

      Member
      January 9, 2021 at 7:30 am

      I am so sorry for your loss, Colleen. I am proud that you allowed yourself the space and grace to try to play, even if it was challenging. I know that I always feel connection to my Gramps when I do an activity that he loved (Karaoke and listening to Elvis), so I hope that you keep up those things that honor his memory. Sending love and gentleness and you navigate this time. ❤❤❤

    • Danika 

      Member
      January 9, 2021 at 11:06 am

      Colleen, I am so sorry for your loss. Nothing prepares us for those moments but damn am I impressed by your ability to prioritize self-care during it. We are here to support you if you need anything.

  • Danika 

    Member
    January 9, 2021 at 11:07 am

    Today I picked #12 Nature – Spend 5 Minutes in Nature. I’ve sort of just been picking things as I’m naturally doing them in my day but that probably means I’ll get to the end and it will get much harder, ha! I’m up for the challenge. For me, nature is so calming and healing. It is an instant energizer. I’m trying to get at least 5 minutes of nature every day.

  • Kristina

    Member
    January 9, 2021 at 5:41 pm

    I’m going in order so today I did #2 – Journaling so here it goes…

    My idea of the perfect day is once that is 100% guided by how I’m feeling in each and every moment, where I only do things that I feel like doing right then and there. It would start by waking up without an alarm and rolling around in bed until I feel called to get up. Once I do finally get up, I would start my day with my morning routine and a little movement, whether it’s yoga or weights, if my body was feeling called to do it. The rest of the day would be full of self-care: journaling, walking to the beach, putting my feet in the sand and water to help me feel grounded, maybe an SCS class or two, connection with a friend, reading, etc. Finally, the day would end with a warm shower/bath, a hot cup of a tea and a good book in bed.

    • Danika 

      Member
      January 10, 2021 at 6:14 pm

      Love this Kristina. You described that so eloquently – pure intuitive action

  • Laura

    Member
    January 10, 2021 at 12:27 pm

    Posting 2 days worth since I forgot to post yesterday – whoops!

    Yesterday was nourishment. I usually try to have veggies at lunch and dinner, so I challenged myself and put spinach in my morning shake. It was an easy addition!

    Today was connection. I meet monthly with a group of women where we spend time intending for each other (based off The Power of Eight by Lynne McTaggart). This month was actually my time to be the receiver, but instead during our time I facilitated the group working on some of the Self-Love exercises we did this week. We all needed this gentle reminder to start our week.

  • Danika 

    Member
    January 10, 2021 at 6:13 pm

    Today I did #30 Space – which was to do something in my space to make it more nourishing. I chose to clean our kitchen counters, behind our appliances too. I also filled some empty houseplant containers with some succulents. It really does make me feel so much better.

  • Kristina

    Member
    January 10, 2021 at 6:24 pm

    Today I did #3 – Hydration! I have been chugging on my water bottle all day and have already gone through it twice – that’s 80oz so far! I think getting a workout in this morning helped with that. This was easy today since I’m home and can go to the bathroom whenever I want. #teacherlife

  • Laura

    Member
    January 11, 2021 at 8:07 am

    Today was Gratitude. I started the day feeling a little overwhelmed with the tasks that needed to be completed. This was such an easy way to break that feeling and get re-centered. Ready to keep crushing the day!

  • Danika 

    Member
    January 11, 2021 at 3:46 pm

    I did #8 today: Connection – reach out to someone to tell them you love them. I did this to my partner Billy this morning just to express how much I appreciate him, and I also showered Gaby Lucia in love for her birthday today. It made me feel connected and grateful.

  • Veronica

    Member
    January 11, 2021 at 7:58 pm

    #3 today — hydration! woke up and chugged almost an entire bottle of water and somehow that woke me up more than a hot shower would have! definitely something I want to continue doing as I’m working to increase my water intake 🙂

  • Kristina

    Member
    January 12, 2021 at 8:24 am

    Day 4 – Rest. The prompt for today was to plug your phone in away from your bed and when I read it, I cringed which meant I knew it was something I had to do. So before bed last night I plugged my phone in at my desk and walked away. I did find myself wanting to reach for but I reminded myself that it was on my desk and would still be there when I woke up. Instead, I grabbed my book and read until I was sleepy. While it was a little uncomfortable, I think it would be a great habit to have because as much as I tell myself not to, I still find myself scrolling social media while I’m in bed instead of winding down and going to sleep. My only issue is I like to use it for sleep meditations sometimes so I will need to figure out an alternative for that.

  • Laura

    Member
    January 12, 2021 at 6:26 pm

    How appropriate is it that I got intentionality after Ashley’s class this evening? We talked about listing what we “intend” to do vs what we “should” do. I like that I picked this topic this evening because I have my 3 “intend to do’s” set for tomorrow. 😊

  • Kristina

    Member
    January 13, 2021 at 5:32 am

    Yesterday I did #5 – Manifestation – write a future biography 5 years in the future. Sometimes this one is hard for me when we do it in class because I am still unclear on what I want exactly and it tends to change each time but there are a few consistencies so that’s positive. I guess it’s something I need to continue to practice and maybe these things will start to come to me… <3

  • Laura

    Member
    January 13, 2021 at 6:09 pm

    Today was ‘space’ and this is one I’m going to keep doing. I started a designated area where I can place things that have served their time lovingly in this house and are ready to move on to the next (I’m also in hella nesting phase right now so this was very timely 😂)

  • Maggie

    Member
    January 13, 2021 at 7:57 pm

    Did #6 today with rest – I was trying to push through work til the end and an hour before my day ended I stopped what I was doing, walked into my room, and laid down for 5 minutes and it was GLORIOUS! Such a reminder that I don’t need to push, push, push all day long, and one of the silver linings of working from home right now is when I want to rest I can literally go lay on my comfy bed 🙂

  • Laura

    Member
    January 15, 2021 at 5:33 pm

    What day is it? What’s going on? Oyyyyyy these past 48 hours have been a little intense. Plus Kate’s class and talking about the moon cycles….things make so much more sense now!

    Anyways…I doubled up today with rest and hydration and it was 100% what I needed. Ready to get settled in for the evening and wind down from an intense week.

  • Kristina

    Member
    January 15, 2021 at 7:02 pm

    It’s been a rough couple days so I did a few to get caught up…

    #6 – Nourishment – Added a yummy side of steamed broccoli to my chili and cornbread tonight. I forget how much better I feel when I eat vegetables. Lol

    #7 – Visualization – I love these! I have noticed they start to get more and more elaborate and I can really feel myself getting into them and feeling the way I will feel when it comes true.

    #8 – Connection – After a rough couple days I felt myself slipping into a depressive episode so I knew I needed to get out and get some fresh air and move my body so I went for a walk tonight with a friend and it was everything I needed. We chatted about our week and genuinely connected and I feel so much better now.

    Ok, now I’m all caught up… I’ll be back tomorrow for more. 🙂

  • Beth

    Member
    January 16, 2021 at 5:02 pm

    I chose Space today. Started with one box for donations, ended up with 2 rooms getting organized. But i’m learning how to do the 25 minutes on 15 minutes off method with everything and I love it !

    I definitely want to keep a daily cleaning task going. Especially leading up to moving in together with Austin.

  • Angie

    Member
    January 18, 2021 at 7:29 am

    The Selfcare 30 💛 mhas been so amazing!

    First off, I love that little things like a game of Rock, paper scissors with my 10 year old son can be selfcare. I would never have seen it that way before. When I randomly said, “Hey… I challenge you to a game of Rock, Paper, Scissors!”….his expression was priceless… Then he questioned me, “Why?” I answered “Selfcare” . We then proceeded to giggle and compete for the next five minutes. He beat me of course and and we both went on with our days but with connected and playful hearts.

    Secondly, I love that the Selfcare 30 is showing me that I’m already easily incorporating a lot of self care into my regular day without even realizing it. That’s been a wonderful realization to see how much SCS has changed my life since August.

    Thank you 💛 Danika and the SCS community!!

  • Veronica

    Member
    January 19, 2021 at 9:01 pm

    Did #25 today – intentionality. I started my day writing down my top 3 to do’s (very different approach then my normal to do’s which list EVERY single item I can think of that I need to do to help me see big picture) and i am happy to say I was able to complete all three items and felt so much more accomplished then checking 5 things off my list of 12. I am definitely continuing this practice as it helps me to truly prioritize, be realistic about the time I have in a day, and much easier to complete which has me ending the day feeling productive and accomplished! 💪

  • Katie

    Member
    February 1, 2021 at 2:37 pm

    Completed the first day! Space. I enjoyed being able to explore it with intentionality, and know it is something I might include on a monthly basis instead of daily.

  • Katie

    Member
    February 2, 2021 at 5:04 pm

    Day 2: Hydration. This happened almost naturally this morning and it felt SO GOOD. Love this as a micro habit.

    Also I hope I am posting in the right spot! 😬

  • Katie

    Member
    February 3, 2021 at 1:32 pm

    day 3 for me. I did gratitude. I wrote 5 things down in my planner and spent time reflecting on each one as well. I did really like this practice. Might be something I make a point to do on a weekly basis over a daily.

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Original Post
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Now

Inspiration from The SCS Community

Thank you to all of our #SELFCARE30 “beta testers.” With your help, we’ve improved the daily comment system and all of your entries are counted — you’ve just got a little head start 😉

Responses

  1. Today I did #1 – Space. Before I left work today, I made sure my desk and work area were organized and prepped for a stressless morning on Monday. When I got home, I put my laundry away that has been on the drying rack for a few days. 🙂

  2. Day 3: Journaling – I completed the brain dump to try to release some stress of the many thoughts & feelings in my mind/body. I felt relief after getting it out of my head onto paper. I can see what I need to focus on now, and what to let go of.

  3. Day 6 of Challenge for me – Nourishment. I added spinach to my breakfast protein shake. I think I will keep it. I did not taste it and it was a breakfast veg! Woot Woot!

  4. Today was manifestation. The prompt was actually pretty challenging because I have a hard time looking 5 years down the road (something I’ve certainly struggled with in my career as well). I’ve always had so much transition in my job that it’s hard to see beyond what’s in front of me, and I feel that bleeding in to my personal life. This was hard and took a minute to get started, but will be good to keep practicing.

  5. Well dang, I’ve been posting this in the main space. So I’ll start posting here now—you know, per instructions! 😂

    Day 3 – Intentionality
    I usually have a daily list, mostly because I will literally do nothing unless I have something to check off. I’m currently implementing a new routine into my life, so a lot the new things I’m attempting to create habits around are on the ToDo list just because I need to be reminded! 3 may just not work out for me right now.

    ps…I’m sad that I can’t post my fun calendar with gifs here. 😕

    1. Don’t worry, Kirsten. We were a little unclear w/ how it all works — so your feed posts all count as it relates to the contest. Gonna do a little re-launch tomorrow where you’ll be able to post your calendar / GIFs here, too! Appreciate the enthusiasm, all of our “early adopters” here (you included) just have a little head start 🙂

  6. Day 5 of Challenge – Manifestation : I spent 30 minutes today meditating and then writing my manifestation to the universe. I wrote everything as if it happened and tried to include all the awesome tips from Danika and Gaby’s classes about writing about how it feels, smells, and looks.

  7. Got to my checklist a little early this morning and it’s REST on the agenda for today. Tonight I will be moving my phone further from the bed, so I guess when my alarm goes off in the morning, the feet will hit the floor a little quicker (I’m a huge fan of the snooze button 😂). It will be nice to have the physical distance to help me not scroll and hopefully wind down a little quicker.

    1. Update: this was GREAT. I was able to just set the phone aside. I pulled out a book I’ve been meaning to read, and got some nice quiet time in before sleeping.

Instagram - How To Enter

Entering is easy

1. Choose your template style

Standard, bingo-style, or both.

2. Mark your micro-habit

Note your daily activity with an emoji, gif, or whatever you like.

3. Share to Instagram

Tag @selfcaresociety to qualify!

IG STORY TEMPLATES

Pick your style and share one (or both) daily to enter. On entry per person, per day.

Click to enlarge and save to your device.

Pro Tip: Save your story to build upon it the next day –   > “Save Story”

Take a screenshot for a random daily activity.

…or download our free guide for all 30 days of activities!

Latest Activity

More Resources

Class and workshop recordings. Included with your Self-Care Society membership.

Noelle

May Self-Care Strategy Session (Danika Brysha)

In this monthly strategy session, we’ll work together to reflect on the month of April, set intentions, gain clarity, and get focused on the path to what you want in May and the rest of 2021.

Starting Soon

Self-Care Class - Inner NurturingGaby LuciaMay 6 @ 2:30 pm PT

Inner Nurturing Thursdays

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Upcoming Events

Thu 06

Inner Nurturing Thursdays

May 6 @ 2:30 pm - 3:00 pm PDT
Thu 06

Inner Nurturing Thursdays

May 6 @ 4:30 pm - 5:00 pm PDT
Fri 07

Friday Reflection and Realignment

May 7 @ 5:30 am - 6:00 am PDT
Fri 07

Friday Reflection and Realignment

May 7 @ 7:30 am - 8:00 am PDT
Sample Email

Hey Mama,

[YOUR NAME] must love really you… but you know that already <3

They’ve nominated you to join them for our Mother’s Day Weekend Workshop — Unapologetic Self-Care for Moms. We’re giving away a limited number of complimentary tickets to this special event and have some great news…. you’re in!

There’s nothing you need to do to prepare (we know, a rare statement in mama land) other than mark your calendar for Friday, 5/7 @ 5:30pm PT. You’ll receive an email with VIP code and instructions on Thursday, May 6, so please keep an eye out for that. 

Otherwise, just show up as you are, bring a journal or note-taking app if you like, and prepare for a full hour of self-care goodness. Join Self-Care Society’s Danika Brysha and Dr. Annie Vovan as they share tips on building an unapologetic self-care routine — specifically tailored to your busy mom lifestyle.

No one deserves it more than you, mama. See you then!

xo,
[YOUR NAME] & Self-Care Society

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Yes, it's true. Free YouYear!

For a limited time, we’re including YouYear 2021 all-access passes with all Self-Care Society memberships. To qualify, all you need to do is sign up, keep your membership active, and you’re on the list!

Please note that, beyond your free trial, you must have an active, paid membership ($49.99/month) in order to access YouYear events, content, and classes.

Offer ends 12/14/20. Don’t miss out!

About Rewards

Please Note: Care Coins will be under construction from 10/30-11/5. Please excuse any funkiness in point totals during this period. You may contact us with any questions.

RSVP to Class 5 CC
Daily Checklist 15 CC
Attend Class 25 CC
Volunteer in Class 30 CC
Post an Update 10 CC
Reply w/ Support 5 CC

Celebrate your self-care milestones with badges.

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50

Every 500 Love Points will earn you 50 Care Coins. It’s that simple.

Please allow up to 48 hours for certain point types to register (e.g. Volunteer in class).

 

Love Point total and Badges will be publicly visible on your profile.

 

Checklist Wins and Care Coins are private to you and cannot be seen by other users.

 

Care Coins can be redeemed in the SCS shop (more coming soon).

 

750 Care Coins (7.500 Love Points) monthly maximum per user — exceptions apply to special events purchased Care Coins.

 

Have fun! Rewards are meant to be positive addition to the community. Should we learn of anyone attempting to game the system for personal gain, we reserve the right to revoke love points, care coins, and badges without warning.

 

Please note: Rewards are currently in beta testing mode. We thank you for your patience as we fine tune things and welcome you to report should anything not work as expected.

The Self-Care Glossary

Definitions, explanations, and examples for the daily self-care checklist.

Affirmations are positive statements that we can use to change the dialogue in our mind, the way we think about ourselves and the world, and are a great manifesting tool. Most positive affirmations start with “I am…” (though they certianly don’t have to) and can be short or long. You can write a paragraph affirming something or just a word.

Affirmations are used to intentionally reprogram your mind to think the thoughts that you want to be true for yourself. Affirmations are statements that you WANT to be true for you, even if you don’t fully believe them yet. Just make sure your affirmations are always positive in nature. For example, instead of saying “I am not lazy” you would say “I am energized, efficient, and productive.”

Examples: 

  • I am enough
  • I am worth of living my best life possible
  • I am a healthy person with healthy habits
  • I manifest abundance always
  • I carry nothing that does not serve me – physically, emotionally, spiritually
  • I love my body

Our breath is our life force. It can help us to regulate our emotions, to bring us back into our bodies, and to ground ourselves when we are feeling chaotic and out of alignment.

It is the act of consciously controlling our breathing to influence our mental, physical, and emotional states.

Examples:

  • There are many breathwork techniques and it can be as simple as paying attention. You can count your breaths in and out, take deep breaths into your body, or practice techniques like box breathing.

I’m a huge advocate for little wins. Setting ourselves up to celebrate our successes, feel like we’re doing a good job, and to notice even the smallest things about ourselves that matter. The more we celebrate, the more we have self love. The more we have self love, the easier it is to practice self care.

Set yourself up for lots of little wins each day, and celebrate and savor them when they occur. Positive reinforcement will lead to positive action. Be sure you set yourself up for success with systems and accountability.

Examples:

  • Celebration can be simple like journaling about what you are proud of, what you’ve accomplished, and what you enjoyed. It can also be highlighted on a daily basis through checking boxes that make you feel good and accomplished when you do nice things for yourself. It is important as we grow and learn that we feel supported and loved, and that we have a safe space to mess up, make mistakes, and try again.

In order to manifest what we want, we must first know what those desires are. Clarity is a process of going inward to find out what you want. Our desires change all through our life so it’s important to constantly check in to see what feels good for us now. Clarity can be receive in a myriad of ways.

Examples:

  • Clarity can be found through processes like reflection, meditation, journaling, connection, and really any time we pause, get intentional, and listen in. Paying attention to what feels good to us, no matter what the outside world says we should do.

We are better together and we are social creatures. Connecting with other like-minded and supportive beings is medicine for our soul. This is why Self Care Society is built to be a community driven experience.

Examples:

  • Calling or texting a loved one
  • Joining a group of people you feel aligned with
  • Physical touch with someone you love
  • Sharing experiences with others

The practice of being grateful. Practicing gratitude reprograms us to look at what’s good and what is working in the world, instead of focusing on our often default method of what isn’t, and everything we need to do. We can even practice gratitude for things that haven’t happened yet but that we want to manifest. I often say “thank you” for things I don’t yet have in an effort to manifest them into reality.

Examples:

  • Thank you for the love I share with my friends and family
  • I am so grateful for my self -care routine and my consistency with it
  • I am so thankful for the abundance of miracles in my life

Did you know that 60% of the human adult body is water?

The brain and heart are composed of 73% water and the lungs are 83% water. The skin is 64% water, muscles and kidneys are 79%, and even the bones are watery at 31%.

I’d say this is a pretty strong argument for making hydration a top priority. Drinking lots of water supports all the processes in the body and at SCS we love to be in flow. Hydration helps with that and is an essential part of self-care.

We are most dehydrated right when we wake up so drink a big glass of water first thing when you wake up.

Trade excessive caffeine, alcohol, sugary drinks and juices, and soda (yes, including diet soda that is filled with less-than-nourishing ingredients) for water, unsweetened teas, and fresh vegetable juices.

Set hydration goals for the week or timers on your phone to remind you to chug chug throughout your day.

Intentionality refers to the act of taking action based on clarity and desire. Being deliberate or purposeful. We can’t expect to achieve our dreams if we don’t know what they are. We do many activities based around living an intentional life in Self Care Society and these can take form in a variety of ways.

Examples:

  • Intentionality can be achieved through practices like planning, strategizing, building systems and time management, and goal-setting

The practice of journaling is best done with a pen to paper (handwritten) to really allow our thoughts to slow down and make their way onto paper. Journaling can look differently for everyone but I’ve found it to be a beautiful creative process with which I turn my thoughts into something tangible that I can see on paper.

I encourage those who journal to view the practice of journaling as something of value for the present moment vs. documenting the details of your life thinking you’ll read it later. Focus on using the pages as a way to get the racing thoughts out of your mind and down in a way that you can digest and make sense of them.

Our minds are valuable real estate so the more we can dump our brains of junk, the more space we create for our own clarity and opportunities.

Journaling can take many forms but some prompts might be:

  • I like…
  • I feel…
  • I am…
  • I want…
  • I love…

Manifesting is the act of bringing your visions into physical reality. It’s the process used to turn a thought into a thing, and is closely tied to the practice of visualization.

Manifesting includes practices like expressing gratitude for what you want in your life. It’s getting clear on what you want and continually focusing on that thing. It’s writing journal entries and biographies of yourself from the future speaking as if something you desire has already happened. Like visualizing, it’s a great way to experience the feelings of your desires, before they exist for you in the physical world.

Examples:

  • Writing a journal entry dated in the future is a great way to manifest who you want to me
  • Creating a vision board of what you want to attract
  • Writing a biography of yourself from the future
  • Saying gratitude for something you hope to attract, as if it already happened

Our physical bodies are the “suit” we experience the physical world with. Emotions are energy in motion, which means, that when energy isn’t in motion, we can tend to bring up uncomfortable physical feelings in our bodies. If we don’t have our physical body, we don’t have something to experience all the beauty of life with, and all the desires we manifest.

Movement allows the energy and emotions to flow through us and out of us. It supports not just physical health but mental health.

Examples:

  • Stretching
  • Dancing
  • Shaking
  • Walking
  • Jumping
  • Any sort of fitness

We all know that nature is incredibly healing and we can connect with it in a variety of ways.

From standing near a sunny window, putting our feet in the grass, enjoying a nearby hike, or moon-gazing, connecting with the energies of Mother Earth can help us feel more grounded, aligned, and connected.

Knock out a few checklist wins at once by committing to a daily walk in nature with a friend (in person or on the phone) or by listening to a podcast to help exercise your mind while you move your body.

Learn about the moon cycles and track your energy so you know how it’s impacted over the cycle. Practice “earthing” by putting your feed and/or body on the ground, get really hippie and hug a tree, try your hand at growing some food, or just get a little sunshine on your (sunscreen-protected) skin.

Nourishment refers to the way in which we fuel our body, primarily, what we eat.

Because we are all different and have varying dietary needs, what you consume for food will be unique to your preferences. The best judge for what serves your body is you, so tune in to how you feel when you eat certain foods to determine which way of eating helps you thrive.

The general consensus is that whole, real, single ingredient foods that come from nature are the best for our bodies, so do your best to get lots of plants in your diet and know that this journey is all about progress not perfection.

Nourishment is one of my “Foundational Four” self-care practices that informs the ways in which we can experience everything else so this is one of the most important practices to nurture.

Nourishment could mean cutting back on sugar, taking supplements, removing processed foods, cutting back on soda or alcohol, and more. There’s no perfect way of eating, so do your own experiences and seek your answers inside you.

Play and creativity are a critical part of self care. Creativity is our life force. It is the way we manifest and bring things to us that we desire. It is how anything that didn’t exist, came to be.

You can see why this play and creativity is critical in how we bring to life anything we desire.

Examples:

  • Play can be turning of your devices and frolicking in nature
  • Drawing or creating art of any form (music, gardening, cooking, etc.)
  • Doing anything that doesn’t feel “traditionally productive”

The process of reflection is as critical as the momentum we often have to move on to the next thing. If we don’t pause to reflect on what we’ve done, accomplished, or experienced, it becomes harder to move forward learning from our past.

Reflection is a beautiful act of transition, learning, and information, and can be done in a variety of ways, like journaling, therapy, conversations, etc.

Examples:

  • Journaling about your experience, what you learned, what worked, what you would do differently
  • Taking the time to focus and mediate on the things — good and bad — that have had significant impact on our lives 

Arguably the most important act of self care on your checklist is that of rest and sleep. It is the body’s opportunity to repair and rebuild (magical right?) and so often it is looked at as the first thing to go when we have so much to “do.””

But the quality of sleep we get it (or naps/rest) is absolutely critical to the function of all our body’s systems. Taking an extra hour of sleep almost always means you’ll earn that hour back in your ability to focus, perform, and do things with more clarity and attention than had you traded in an hour of ZZZ’s in exchange for more work or Netflix.

This is one of my “Foundational Four” self-care practices that sets the stage for all our other work. The other three? Nourishment, Mindfulness, and Movement.

Tips for a great night of rest:

  • The ideal sleeping temperature is thought to be between 60-67 degrees Fahrenheit. If you go to bed early like me (in order to get up super early), black out curtains will be an incredible investment.
  • Try to unplug from all electronics and looking at screens at least 1 hour before bed, and try to not eat within 3 hours of when you’re going to bed, too.
  • We also thrive on a consistent sleep/wake time so whenever possible, pick a bedtime and wake time that you can stick to most days.
  • In terms of hours of sleep, the general consensus seems to be that 7-9 hours per night is ideal, though it varies from person to person.
  • If you can’t get a full night of sleep, don’t underestimate the power of a 20 minute nap or simply lying down with your eyes closed.
  • Rest can also look like a lounging around with nothing to DO and recharging watching your favorite movie or while reading a book.

Self love is the foundation of self care. When we love ourselves, it becomes a natural and automatic behavior to take care of ourselves. The stronger our foundation of self care, the easier we’ll find it becomes to take action on things like healthy eating, proper sleep, mindful movement, nourishing relationships, play, rest, etc.

Self love is ever-evolving and there are tangible ways with which to cultivate in your life. Using willpower to do acts of self care, will strengthen the internal dialogue towards self love. It says “you are worth taking care of” which also means “you are worth of love and care”.

Self love and self care work together and strengthen each other. The stronger these foundations, the easier it becomes to find consistency in your practices.

Examples:

  • Positive Affirmations
  • Taking time to celebrate yourself and who you are
  • Consciously consuming media and messaging that supports your enough-ness exactly as you are

We often underestimate the impact that our physical and mental states have on our well being. Keeping our physical space tidy and clear of clutter impacts our mental health and our abilty to focus and be productive. Clearing out the clutter in our minds through things like therapy and journaling, allows for more spaciousness for new exciting things to come in.

We will only be given what we can handle. If you want abundance and newness, or you are calling something in for your life, be sure you’ve left the space for it to enter. Creativity happens in this white space too. If we’re constantly doing things and busy, it’s much harder to fully receive these often life-changing downloads from the universe.

Examples:

  • Clearing clutter from your work area or your home
  • Throwing things away Tidying your space
  • Talking to a loved one or therapist to release emotional energy
  • Journaling your thoughts to remove them from you body and on to paper

Support can be given or taken and is a powerful part of any growth journey. We are nourished not just when we are held and taken care of, but also when we are given the opportunity to take care of someone else.

Examples:

  • Reaching out to loved ones who are on your mind
  • Reminding yourself that you are taken care of and loved
  • Writing a kind note or sending a message out of the blue
  • Cheering on fellow SCS members when they volunteer or put themselves out there

Visualization is the practice of creating an experience in your mind and body that may or may not be happening in the physical world around you. Think of it as the grown up version of imagination that you did so freely as a child. Where you could be anyone and anywhere by simply allowing yourself to go there in your mind.

Visualization is a powerful tool in manfesting. In most cases, our body and brain does not know if it’s experiencing something for real in the phsysical world, or if it’s happening in the mind. The true way to manifest your desires is to experience the feelings and visions that you’ll have when you get there, NOW. The path to bring our visions to life is simply creating that vision and those feelings first and trusting that the physical world around you will rise up to meet it.

In SCS classes, we often do guided visualizations where the leader will have you close your eyes and imagine you as your highest self, your healthiest self, taking your dream trip, in your dream job, and more.

Sample Visualization:

You are the most vibrant, healthy, productive, peaceful, conscious version of you.

You’re up early and you’re holding your favorite hot drink. You sit down in the space that you do most mornings to align for the day.

You notice as you move towards this spot, how good you feel in your body. A type of lightness and flow and grace and confidence.

You’ve been practicing an affirmation and you feel it being embodied. “I carry nothing that does not serve me – physically, emotionally, or spiritually.”

You sit and you set your drink down on the table next to you. What does the table look like? What does the mug look like? What is the room temperature? What is the weather outside?

You take a deep breath that fills your whole body. You notice how it feels to be this version of you.

You realize that all it took to get here was to feel these feelings first, and the outside world caught up. You committed to memorizing these feelings in your body… ones of ________.

You noticed what it felt like to feel like this and you committed it to muscle memory. Notice right now. Scan your body. Commit to this bodily experience.

How can you bring yourself back here? How can you choose this as your consistent state?

Self-Care Glossary

Affirmations are positive affirming statements that we can use to change the dialogue in our mind, the way we think about ourselves and the world, and are a great manifesting tool. Most positive affirmations start with “I am…” (though they certianly don’t have to) and can be short or long. You can write a paragraph affirming something or just a word.

Affirmations are used to intentionally reprogram your mind to think the thoughts that you want to be true for yourself. Affirmations are statements that you WANT to be true for you, even if you don’t fully believe them yet. Just make sure your affirmations are always positive in nature. For example, instead of saying “I am not lazy” you would say “I am energized, efficient, and productive.”

Examples: 

  • I am enough
  • I am worth of living my best life possible
  • I am a healthy person with healthy habits
  • I manifest abundance always
  • I carry nothing that does not serve me – physically, emotionally, spiritually
  • I love my body

Our breath is our life force. It can help us to regulate our emotions, to bring us back into our bodies, and to ground ourselves when we are feeling chaotic and out of alignment.

It is the act of consciously controlling our breathing to influence our mental, physical, and emotional states.

Examples:

  • There are many breathwork techniques and it can be as simple as paying attention. You can count your breaths in and out, take deep breaths into your body, or practice techniques like box breathing.

I’m a huge advocate for little wins. Setting ourselves up to celebrate our successes, feel like we’re doing a good job, and to notice even the smallest things about ourselves that matter. The more we celebrate, the more we have self love. The more we have self love, the easier it is to practice self care.

Set yourself up for lots of little wins each day, and celebrate and savor them when they occur. Positive reinforcement will lead to positive action. Be sure you set yourself up for success with systems and accountability.

Examples:

  • Celebration can be simple like journaling about what you are proud of, what you’ve accomplished, and what you enjoyed. It can also be highlighted on a daily basis through checking boxes that make you feel good and accomplished when you do nice things for yourself. It is important as we grow and learn that we feel supported and loved, and that we have a safe space to mess up, make mistakes, and try again.

In order to manifest what we want, we must first know what those desires are. Clarity is a process of going inward to find out what you want. Our desires change all through our life so it’s important to constantly check in to see what feels good for us now. Clarity can be receive in a myriad of ways.

Examples:

  • Clarity can be found through processes like reflection, meditation, journaling, connection, and really any time we pause, get intentional, and listen in. Paying attention to what feels good to us, no matter what the outside world says we should do.

We are better together and we are social creatures. Connecting with other like-minded and supportive beings is medicine for our soul. This is why Self Care Society is built to be a community driven experience.

Examples:

  • Calling or texting a loved one
  • Joining a group of people you feel aligned with
  • Physical touch with someone you love
  • Sharing experiences with others

The practice of being grateful. Practicing gratitude reprograms us to look at what’s good and what is working in the world, instead of focusing on our often default method of what isn’t, and everything we need to do. We can even practice gratitude for things that haven’t happened yet but that we want to manifest. I often say “thank you” for things I don’t yet have in an effort to manifest them into reality.

Examples:

  • Thank you for the love I share with my friends and family
  • I am so grateful for my self -care routine and my consistency with it
  • I am so thankful for the abundance of miracles in my life

Intentionality refers to the act of taking action based on clarity and desire. Being deliberate or purposeful. We can’t expect to achieve our dreams if we don’t know what they are. We do many activities based around living an intentional life in Self Care Society and these can take form in a variety of ways.

Examples:

  • Intentionality can be achieved through practices like planning, strategizing, building systems and time management, and goal-setting

The practice of journaling is best done with a pen to paper (handwritten) to really allow our thoughts to slow down and make their way onto paper. Journaling can look differently for everyone but I’ve found it to be a beautiful creative process with which I turn my thoughts into something tangible that I can see on paper.

I encourage those who journal to view the practice of journaling as something of value for the present moment vs. documenting the details of your life thinking you’ll read it later. Focus on using the pages as a way to get the racing thoughts out of your mind and down in a way that you can digest and make sense of them.

Our minds are valuable real estate so the more we can dump our brains of junk, the more space we create for our own clarity and opportunities.

Journaling can take many forms but some prompts might be:

  • I like…
  • I feel…
  • I am…
  • I want…
  • I love…

Manifesting is the act of bringing your visions into physical reality. It’s the process used to turn a thought into a thing, and is closely tied to the practice of visualization.

Manifesting includes practices like expressing gratitude for what you want in your life. It’s getting clear on what you want and continually focusing on that thing. It’s writing journal entries and biographies of yourself from the future speaking as if something you desire has already happened. Like visualizing, it’s a great way to experience the feelings of your desires, before they exist for you in the physical world.

Examples:

  • Writing a journal entry dated in the future is a great way to manifest who you want to me
  • Creating a vision board of what you want to attract
  • Writing a biography of yourself from the future
  • Saying gratitude for something you hope to attract, as if it already happened

Our physical bodies are the “suit” we experience the physical world with. Emotions are energy in motion, which means, that when energy isn’t in motion, we can tend to bring up uncomfortable physical feelings in our bodies. If we don’t have our physical body, we don’t have something to experience all the beauty of life with, and all the desires we manifest.

Movement allows the energy and emotions to flow through us and out of us. It supports not just physical health but mental health.

Examples:

  • Stretching
  • Dancing
  • Shaking
  • Walking
  • Jumping
  • Any sort of fitness

Play and creativity are a critical part of self care. Creativity is our life force. It is the way we manifest and bring things to us that we desire. It is how anything that didn’t exist, came to be.

You can see why this play and creativity is critical in how we bring to life anything we desire.

Examples:

  • Play can be turning of your devices and frolicking in nature
  • Drawing or creating art of any form (music, gardening, cooking, etc.)
  • Doing anything that doesn’t feel “traditionally productive”

The process of reflection is as critical as the momentum we often have to move on to the next thing. If we don’t pause to reflect on what we’ve done, accomplished, or experienced, it becomes harder to move forward learning from our past.

Reflection is a beautiful act of transition, learning, and information, and can be done in a variety of ways, like journaling, therapy, conversations, etc.

Examples:

  • Journaling about your experience, what you learned, what worked, what you would do differently
  • Taking the time to focus and mediate on the things — good and bad — that have had significant impact on our lives 

Self love is the foundation of self care. When we love ourselves, it becomes a natural and automatic behavior to take care of ourselves. The stronger our foundation of self care, the easier we’ll find it becomes to take action on things like healthy eating, proper sleep, mindful movement, nourishing relationships, play, rest, etc.

Self love is ever-evolving and there are tangible ways with which to cultivate in your life. Using willpower to do acts of self care, will strengthen the internal dialogue towards self love. It says “you are worth taking care of” which also means “you are worth of love and care”.

Self love and self care work together and strengthen each other. The stronger these foundations, the easier it becomes to find consistency in your practices.

Examples:

  • Positive Affirmations
  • Taking time to celebrate yourself and who you are
  • Consciously consuming media and messaging that supports your enough-ness exactly as you are

We often underestimate the impact that our physical and mental states have on our well being. Keeping our physical space tidy and clear of clutter impacts our mental health and our abilty to focus and be productive. Clearing out the clutter in our minds through things like therapy and journaling, allows for more spaciousness for new exciting things to come in.

We will only be given what we can handle. If you want abundance and newness, or you are calling something in for your life, be sure you’ve left the space for it to enter. Creativity happens in this white space too. If we’re constantly doing things and busy, it’s much harder to fully receive these often life-changing downloads from the universe.

Examples:

  • Clearing clutter from your work area or your home
  • Throwing things away Tidying your space
  • Talking to a loved one or therapist to release emotional energy
  • Journaling your thoughts to remove them from you body and on to paper

Support can be given or taken and is a powerful part of any growth journey. We are nourished not just when we are held and taken care of, but also when we are given the opportunity to take care of someone else.

Examples:

  • Reaching out to loved ones who are on your mind
  • Reminding yourself that you are taken care of and loved
  • Writing a kind note or sending a message out of the blue
  • Cheering on fellow SCS members when they volunteer or put themselves out there

Visualization is the practice of creating an experience in your mind and body that may or may not be happening in the physical world around you. Think of it as the grown up version of imagination that you did so freely as a child. Where you could be anyone and anywhere by simply allowing yourself to go there in your mind.

Visualization is a powerful tool in manfesting. In most cases, our body and brain does not know if it’s experiencing something for real in the phsysical world, or if it’s happening in the mind. The true way to manifest your desires is to experience the feelings and visions that you’ll have when you get there, NOW. The path to bring our visions to life is simply creating that vision and those feelings first and trusting that the physical world around you will rise up to meet it.

In SCS classes, we often do guided visualizations where the leader will have you close your eyes and imagine you as your highest self, your healthiest self, taking your dream trip, in your dream job, and more.

Sample Visualization:

You are the most vibrant, healthy, productive, peaceful, conscious version of you.

You’re up early and you’re holding your favorite hot drink. You sit down in the space that you do most mornings to align for the day.

You notice as you move towards this spot, how good you feel in your body. A type of lightness and flow and grace and confidence.

You’ve been practicing an affirmation and you feel it being embodied. “I carry nothing that does not serve me – physically, emotionally, or spiritually.”

You sit and you set your drink down on the table next to you. What does the table look like? What does the mug look like? What is the room temperature? What is the weather outside?

You take a deep breath that fills your whole body. You notice how it feels to be this version of you.

You realize that all it took to get here was to feel these feelings first, and the outside world caught up. You committed to memorizing these feelings in your body… ones of ________.

You noticed what it felt like to feel like this and you committed it to muscle memory. Notice right now. Scan your body. Commit to this bodily experience.

How can you bring yourself back here? How can you choose this as your consistent state?