28-day radical self-care challenge

By Roxanne Donovan

In need of some serious self-care? Participate in my radical self-care challenge. It requires doing one stress-busting and mood-boosting activity each day for the next 28 days. 

I have made it super easy by listing 28 activities below. All you have to do is complete the activity listed for the appropriate day. What could be simpler? I've even included links to demonstration videos, articles, and supporting evidence. 

​Sticking with this challenge to the end is the key to maximizing the benefits. So gift yourself with daily self-care for the entire four weeks. You deserve it!

If you need motivation, do the challenge with a friend and/or post your progress to me @ProfRox. I'll be sure to cheer you on.

​Let's get started...

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​​DAY 1: Spend 2 minutes diaphragm breathing. Relaxes the body and clears the mind. 
 
DAY 2: Flipping the scarcity script today. Write 5 things you are grateful for. 
 
DAY 3: Stretch for 5 mins to release stress from the body. Can even do this at your desk.
 
DAY 4: Soothe muscles and mind with warm bath or hot shower. For extra relaxation, add lavender to the water. 
 
DAY 5: Dance like no one's watching to favorite old school hits. Don't stop til you get enough (or at least two songs).
 
DAY 6: Do two small acts of kindness today. Altruism reduces stress and raises happiness.
 
DAY 7: Face procrastination. Complete one thing you've been putting off. Reward yourself after the task is done.
 
DAY 8: Delegate a task from to-do list that doesn't really have to be done by YOU. Savor having one less thing to complete.
 
DAY 9: Spend 30 minutes outside. Soak in the sights and sounds.
 
DAY 10: Disorganization is stressful. Declutter your work space today. 
 
DAY 11: Challenge perfectionism. Strive for "good enough" in all things you do today.
 
DAY 12: Catch-up day. Do one self-care activity from the last 11 days. Pick one you missed or one you'd love to do again.
 
DAY 13: Take an actual lunch break (>30 minutes). No work allowed!
 
DAY 14: Get 8 hours of quality sleep tonight. To help, try these tips.
 
DAY 15: Choose forgiveness - it reduces stress. Forgive someone who has hurt you or forgive yourself.
 
DAY 16: Stop multitasking. Do one thing at a time instead. Lowers stress AND increases efficiency.
 
DAY 17: Unplug from technology for at least one hour. Bonus - do something that nourishes you during that time.
 
DAY 18: Practice courage. Ask for what you need today.
 
DAY 19: Listen, really listen, to a loved one. Empathic listening is a secret stress buster. 

DAY 20: Connecting socially helps us de-stress. Call or visit a good friend today.

DAY 21: Limit your intake of added sugar. Consume no more than 6 tsp (25 grams). Challenge - abstain from ALL sugar today.

DAY 22: Practice self-compassion ALL day. Here's what self-compassion is and isn't. 

DAY 23: Schedule a date...with yourself. Do something fun, even if it's for 30 minutes. No errands allowed.

DAY 24: Laugh out loud today. Call a friend, watch a funny movie, whatever it takes. Laughter is a major mood booster.

DAY 25: Gift your body with 20 minutes of exercise. Feel your stress melt away.

DAY 26: Take small breaks throughout the day. Not sure how? Try the Pomodoro technique. 

DAY 27: Hug/cuddle someone you love (that loves you back). Affectionate touch has tons of health benefits.

DAY 28: Last day! Boost your mood by recalling (and savoring) a happy memory. Here's how.

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Done with the 28 days? Congratulations! Don't stop now. Choose to redo the entire challenge or pick the activities you like most and incorporate them in your daily life. ​Your body and mind will thank you.

​In peace and solidarity,