RADICAL SELF-CARE CHALLENGE

By Roxanne Donovan - Wellness

In need of some serious self-care? Participate in WellAcademic's radical self-care challenge. All it takes is a commitment to do one stress-busting and/or mood-boosting activity each day for the next 28 days. 

I have made it super easy by listing 28 activities below. I've even included links to demonstration videos, articles, and supporting evidence. What could be simpler? 

​Sticking with this challenge to the end is the key to maximizing the benefits. So gift yourself with daily self-care. 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...

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 to schedule them? 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.

---

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

In peace and solidarity,