Self-Care September: A Daily Mini Challenge
Welcome to “Self Care September”! For many of us, September means back to routine. Within the everyday routine, it’s easy to get caught up in the endless to-do lists, school runs, and caring for everyone else. But this September, we’re flipping the script. It’s time to focus on you with daily mini self-care challenges designed to fit into your busy schedule. These little moments of self-love can make a big difference in your well-being, helping you feel more energized, balanced, and ready to take on whatever comes your way.
But wait! Get your self-care daily mini challenge calendar here.
Week 1: Reconnecting with Yourself
Day 1: Gratitude Check-In
Start your day by writing down three things you’re grateful for. This simple practice can shift your mindset and set a positive tone for the day. Whether it’s your morning coffee or a hug from your little one, taking a moment to appreciate the good can work wonders.
Day 2: Hydration Station
Staying hydrated is a fundamental yet often overlooked aspect of self-care. Today, make a point to drink a full glass of water before each meal. Ensure to sip it so your body has time to absorb the fluid. Proper hydration supports everything from energy levels to skin health. This simple habit can significantly impact how you feel and is an easy way to show your body some love. So, fill up that water bottle and enjoy the benefits of staying well-hydrated!
Day 3: 10-Minute Meditation
Find a quiet spot, close your eyes, and spend 10 minutes meditating. You can focus on your breath or follow a guided meditation—either way, this brief pause can bring a sense of calm and centeredness. Don’t worry if it feels a bit awkward at first; just commit to the 10 minutes and see it through. Take note of how you feel afterward.
Check out a couple of our favourite meditations here:
Day 4: Stretch it Out
Spend 5-10 minutes stretching when you wake up or before bed, focusing on areas where you hold tension, like your shoulders or back. Stretching is not only great for boosting flexibility and easing pain (Imagawa et al., 2023), but it also helps relax your central nervous system (Imagawa et al., 2023). If you’re unsure where to start, consider incorporating yoga or Pilates—they’re excellent options for guided stretches. This simple routine can relieve stress and set the tone for a more relaxed day.
Incorporating tuning balls into your stretch routine can be a game-changer for muscle relief and flexibility. These versatile tools help target specific tension areas, enhancing your stretches and promoting deeper relaxation.
Our physios love these tuning balls:
Day 5: Journal Your Thoughts
Grab a notebook and jot down whatever’s on your mind. It could be a reflection on your day, a list of goals, or just a brain dump. Writing can be a therapeutic way to process emotions and clear mental clutter. Even 5 minutes of journaling has been proven to provide wellness benefits.
Day 6: Dance it Out
Today’s challenge is simple: turn up your favorite song and dance like no one’s watching! Whether it’s in your living room, kitchen, or even while getting ready, let the music move you. Dancing is a fun way to boost your mood, get your body moving, and release some feel-good endorphins. It doesn’t matter if you’re a pro or have two left feet—just let loose and enjoy the moment. Your only goal today is to have fun and feel the joy that comes from letting go and dancing it out!
Day 7: Treat Yourself
Give yourself permission to indulge in something you love. It could be a piece of chocolate, a cozy blanket, or your favorite show. Today, it’s all about savoring the little pleasures.
Week 2: Nourishing Your Body
Day 8: Smoothie Power
Kickstart your day with a nutrient-packed smoothie. Load it up with fruits, veggies, and a protein source. In addition to boosting your energy, it’s also a delicious way to nourish your body.
Day 9: Joyful Movement
Movement should be fun and invigorating! Choose an activity that makes you feel alive and joyful, whether it’s a bike ride, a run, a hike, or a playful game with your kids or pets. The goal is to engage in movement that you genuinely enjoy, not just as a form of exercise but as a way to celebrate and appreciate what your body can do.
Day 10: Healthy Snack Swap
Today, swap out your usual snack for something healthier. Opt for a handful of nuts, fresh fruit, or yogurt. Making small changes in your diet can have a big impact on how you feel.
Day 11: Breathe Deeply
Take five deep breaths whenever you feel stressed today. Inhale deeply through your nose, hold for a few seconds, and then exhale slowly. This simple practice can help calm your nervous system and bring you back to the present moment.
Day 12: Gratitude Walk
Take a walk and mentally list things you’re grateful for as you go. Combining movement with gratitude can be a powerful way to uplift your spirit and reconnect with the present moment.
Day 13: Cook Something New
Try out a new recipe or make a favorite meal from scratch. Cooking can be a creative outlet and a great way to nourish both your body and soul.
Day 14: Sleep Support
Sleep plays a vital role in your overall well-being, affecting everything from your mood to your energy levels. Tonight, make it a priority to go to bed just 30 minutes earlier than usual. This small adjustment can lead to noticeable improvements in how you feel the next day, helping you wake up more refreshed and ready to take on whatever comes your way. Remember, quality sleep is one of the best gifts you can give yourself—it supports your health, sharpens your mind, and boosts your resilience. So, embrace the extra rest and notice the difference it makes in your day.
Week 3: Finding Joy in the Everyday
Day 15: Random Acts of Kindness
Do something kind for someone else today, whether it’s sending a thoughtful text, holding the door open, or buying a coffee for a friend. Acts of kindness can boost your mood and foster a sense of connection.
Day 16: Rediscover a Hobby
Today’s challenge is all about reconnecting with your passions. Rediscover a hobby you love and spend some time immersing yourself in it. Whether it’s painting, gardening, or playing an instrument, diving into an activity that brings you joy can be a great way to recharge and find balance.
Day 17: Fresh Air Fix
There’s something inherently soothing about being outdoors. Spend some 15 minutes outside today, even if it’s just sitting on your porch with a cup of tea. The fresh air, natural light, and change of scenery can help clear your mind and rejuvenate your spirit. Whether it’s a park, your backyard, or just a quick walk around the block, nature has a way of grounding us and refreshing our spirits.
Day 18: Family Fun Night
Plan a fun activity with your family, like a movie night, board games, or a special dinner. Enjoying time together can fill your cup, strengthen bonds, and create lasting memories.
Day 19: Soothing Scents
Create a calming atmosphere in your home with soothing scents. Light a candle or use essential oils to fill your space with a scent that relaxes you. Scents like lavender, eucalyptus, or citrus can create a calming atmosphere and can help enhance your mood.
Day 20: Laugh Out Loud
Laughter truly is the best medicine. Watch a funny video, listen to a podcast, or do something that makes you laugh. Laughter can instantly lift your mood and reduce stress, making it a crucial part of your self-care routine. Watch a funny video, read a comic, or reminisce about something hilarious with a friend.
Day 21: Digital Detox
We’re all guilty of spending too much time on screens, whether it’s scrolling through social media or catching up on emails. Today, take a one-hour break from all screens. Use this time to read, journal, or simply relax. Disconnecting from the digital world can help you reconnect with yourself and reduce stress.
Week 4: Cultivating Balance
Day 22: Mindful Eating
Today, practice mindful eating. As Nelson (2017) explains, this involves fully focusing on your food and savoring each bite with intention and without judgment. It’s about connecting with the sensory experience of eating and appreciating the journey your food takes from its origins to your plate. This practice deepens your gratitude and fosters a positive relationship with what nourishes you.
Day 23: Creative Outlet
Creativity is a powerful form of self-expression and can be incredibly therapeutic. Spend 15 minutes today doing something creative—doodling, crafting, baking, whatever brings you joy. Let your creativity flow and enjoy the process without worrying about the outcome.
Day 24: Plan for the Week Ahead
Who else feels overwhelmed just thinking about the week ahead? Let’s tackle that together! Taking a few minutes to plan your week can have a massive return on investment.
Start by writing down appointments, setting realistic goals, brainstorming meals, and making a to-do list. This simple act of organizing your thoughts can reduce stress and make your week run more smoothly.
When you have a clear plan, you’re less likely to feel overwhelmed by the demands of daily life. It also allows you to prioritize what matters most, ensuring that you have time for self-care, family, and the tasks that bring you closer to your goals. Plus, having your meals and to-dos mapped out means fewer last-minute scrambles, giving you more mental space to focus on what truly matters.
Day 25: Declutter
Clutter in your physical space can overwhelm your mind. Choose one small area, like a drawer or shelf, to declutter today. A clean, organized space can foster a sense of calm and clarity, helping you feel more in control and focused.
Day 26: Gratitude Revisited
Reflect on the month and write down five things you’re grateful for. This can help you end the month on a positive note and carry that mindset forward.
Day 27: Affirmations
Write down three positive affirmations and repeat them throughout the day. Affirmations can be powerful tools to boost your confidence, shift your mindset, and help you maintain a positive outlook. We love choosing a few affirmations, writing them on post-it notes, and placing them in high-traffic areas of your home for constant reminders.
Need some ideas? Here are a few to help you get started:
I am strong, capable, and resilient
I deserve to take time for myself and prioritize my well-being
I trust myself to handle whatever comes my way
By repeating these affirmations, you’re reinforcing positive beliefs about yourself. Over time, they can help you stay focused on your strengths, overcome self-doubt, and navigate challenges with a more empowered perspective. Remember, the more you practice, the more natural these affirmations will feel.
Day 28: Connect with a Friend
Human connection is vital for emotional well-being. Reach out to a friend or family member just to check-in. It could be a quick text, a phone call, or even a video chat. Connection reminds you that you’re not alone and can provide a much-needed boost of joy. A simple chat can brighten your day and remind you of the support you have around you.
Day 29: Make it a ‘Pamper’ Day
Give yourself permission to indulge in a little pampering. Whether it’s a mini facial, painting your nails, or taking a longer shower, do something that makes you feel special. Pampering isn’t just about vanity; it’s about taking time to care for your body and spirit.
Day 30: Reflect and Celebrate
Take a moment to reflect on the past month. Celebrate the small victories, acknowledge any challenges, and give yourself credit for making self-care a priority. You deserve it!
Wrapping Up
By committing to these small, daily acts of self-care, you’re making an investment in your well-being that pays dividends far beyond September. These simple practices can be integrated into your routine at any time of the year, not just during September. Whether it’s January, June, or November, there’s never a wrong time to prioritize your mental and physical health. Each day you choose to care for yourself, you’re setting a powerful example for your family, showing them the importance of balance, self-love, and resilience. So, whenever you feel the need to reset and recharge, remember that you can jump into this self-care challenge any time of year. Your well-being is always worth the effort. Happy Self-Care September—and beyond!
Get your own copy of our Self-Care Daily Mini Challenge here.
~the Bump team
Bump Physio & Co is a community of health care providers dedicated to changing the way pelvic health and obstetrical services are delivered. Our two clinics locations are Port Moody and Langley BC, where we treat beyond the Bump and welcome clients from all stages and phases of life. Our team has advanced training in Pelvic Health, Orthopedics, Obstetrics, Clinical Pilates, and Active Rehabilitation.
Please follow us along on our socials @bumpphysio.co keep updated on all that is going on and for more information about how the Bump Community can help YOU!
Citations
Imagawa, N., Mizuno, Y., Nakata, I., Komoto, N., Sakebayashi, H., Shigetoh, H., Kodama, T., & Miyazaki, J. (2023). The Impact of Stretching Intensities on Neural and Autonomic Responses: Implications for Relaxation. Sensors (Basel, Switzerland), 23(15). https://doi.org/10.3390/s23156890
Nelson, J. B. (2017). Mindful Eating: The Art of Presence While You Eat. Diabetes Spectrum: A Publication of the American Diabetes Association, 30(3), 171-174. https://doi.org/10.2337/ds17-0015