Does the thought of starting a wellness routine make you cringe?
Is it exhausting just thinking about trying to squeeze one more thing in your schedule?
I know it sounds like so much, but I promise with a little practice and starting with baby steps, you can grow into a wellness routine in no time.
Check out this five day wellness challenge that is completely doable for you and your kiddo! But before you get started reviewing the days, here is how this challenge plays out.
On the first week of starting the challenge, it is okay to do the one task that is listed on that day. However, moving into the following week after you have tried each activity, I want you to have a plan to do as many as these as possible or all each day for 5 days! I know it sounds like a lot, but that is why you can do a practice week just to assess how much time it may take you to do the activity and any adjustments in your schedule you may need to make.
You can do the activities alone with a separate time slot for you and another for your child, or complete the activity together.
As you are going though the list, I also want to note that if there is something you absolutely would not consider doing, think about what would be a great alternative. I will add a few alternative ideas below as well for you.
So let's start a wellness routine!
Day 1 - Take two daily breaks for self care time. This time slot must be at least ten to fifteen minutes long each. During this time you can choose to read a book, do a hand or foot scrub, put on face mask, spend time outdoors, go for a walk, stretch, do sound therapy, or any other activity that you can do in the time frame you took out that makes you feel relaxed.
Day 2 - Meditate or get in a good yoga or stretch session. This time frame should be longer than fifteen minutes. This is different than your two shorter breaks that help you to recoup your thoughts or rest your mind during your busy day. This time is to really allow yourself time to focus on clearing your mind or stretching the body and getting your circulatory and lymphatic systems flowing more freely. This time should be with a goal in mind to increase physical and or mental wellness.
Day 3 - Journal your worries, dreams, & daily goals. Give yourself at least ten minutes to journal. If you do not like to journal than write down a few goals and dreams you have (short term or long term). Hang them up where you can see them every day.
Day 4 - Spend time in nature. Give yourself at least fifteen minutes to be nature, looking into nature, spending time outdoors or by the window, gardening, planting, caring for household plants, or simply sitting under a tree or at a park bench. But here is the kicker... pay attention to what you are actually seeing. Look at the dynamic of the trees and flowers. Notice the moon and stars. Watch the sunrise or sunset. Let you mind get lost in nature and feel free and grounded with earth. This is extremely helpful to promote calm or prevent anxiety.
Day 5 - Walk, swim, or workout. Pick up the pace! Can you do thirty minutes? If not, at least fifteen minutes would be great. Increase your energy levels and burn excessive built up negative energy.
Let's break this down and see what this could look like in a real busy Mom's day!
I will use myself for the example and tell you exactly what I would be putting in my calendar.
* I will get up thirty minutes every day and have coffee before the kids wake, check for urgent emails, and check my calendar to plan my day accordingly to everyone's schedules, my work schedule, and my wellness routine. I will note the exact times I can get my activities in.
* I will give myself thirty minutes before bed to review my day and look ahead at tomorrow. Then I will sneak in a few minutes of a hallmark movie. I will go to bed on time so I can wake on time so I do not want to snooze.
* Every day I will stretch in the morning and in the evening.
*. Everyday I will write down thoughts, goals, dreams, worries, or new wellness areas I would like to try that could help me achieve some of my goals. I will hang my notes up so everyday when I am feeling lost on what to do, I will be reminded of what I could be doing and why.
* I will be sure to allow myself time to take care of my skin every morning and night because that is important to me.
* I will be sure to go outside on nice days with the kids and play, go for a walk, go on an adventure, tend to the garden, etc.
* I will be sure to do cardio at least three times a week to rid excessive energy that does not serve me in healthful way. The other two days I will go for a walk outside or walk on the treadmill while listening to a podcast or watching a webinar that promotes education or happiness.
What did I take out of my day your ask?
I took out watching TV. The morning news made me anxious so I quit watching it years ago. I check the weather on my weather app instead.
I took out cleaning time. I know, I know... this is a hard one! But here is the thing, I just simply got sick of doing squats while picking up trying to two things at once. It didn't work that well and no matter how many things I picked up or how many squats I did, it wasn't the same relaxing feeling as if I would just accomplish one task at a time. Now I can get my workout in, feel more energized, and clean what needs to be cleaned and leave what can wait.
I took time out trying to be super organized and have every cabinet perfected. These kids will only be young once and I will have A LOT of time when they are older to organize. Besides, cleaning and organizing with kids in the house is like trying to vacuum during a tornado!
I started to say NO. This one is BIG! Are you living your life or someone else's dream? Are you doing things because you really want to and going to events or being places you really want to be or just doing it to be nice? I bet there are things in your day you would love to say NO to that are actually possible to say no to. Just take a peek at how much time you are spending doing things that cause you anxiety, stress, your children stress, and so forth.
That's a wrap my friend. I believe in you and know that you can amp up your wellness routine for you and your sweet kiddo.
Oh, and here a list of other wellness and self care ideas you could swap if you wanted for the challenge -
I would love to hear how it went! And if you love ideas like this or shorty challenges, then be sure to subscribe to my free wellness emails full of wellness tips and info... and be the first to know about an upcoming shortie wellness class that will be available soon!
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Jamie Michaels, Natural Wellness Educator & Founder of Children's Wellness Tree
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