Revive & Thrive: Nurturing Your Self-Care Routine

This week's edition brings you a unique 5-step framework, inspiring stories, and practical tools for a healthier you.

In partnership with

The Wellness Rewind Newsletter

Hello, and welcome to another refreshing Sunday edition of your go-to source for all things wellness of the Wellness Bum The Wellness Rewind newsletter, where we celebrate the art of self-care and well-being. I’m Valerie, an Integrative Nutrition Health Coach and Registered Yoga Teacher (RYT-200), helping high achievers learn how to work and live at a pace optimal for their well-being.

As the weekend gently unfolds, it’s the perfect time to pause, breathe, and regroup. This Sunday, let’s embark on a journey of self-care and rejuvenation. In this edition of our Wellness Bum Sunday newsletter, we delve into a simple yet powerful 5-step framework to enhance your wellbeing. Embrace these coming weeks as an opportunity to lean into rest and self-care.

Before we dive in, I wanted to take a moment to share a little about today’s sponsor, Date Night Dancing.

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Revive & Thrive: 5-Steps To Nurturing Your Self-Care Routine

A Gentle Reminder: Your Wellbeing Matters

Before we dive into our framework, let’s remember why we’re doing this. Your wellbeing isn’t a luxury; it’s a necessity. In a world that constantly demands our attention, it’s crucial to carve out moments for ourselves. This framework isn’t just about activities; it’s about creating a mindset where you prioritize your mental and physical health.

5-Step Framework to Elevate Your Self-Care Routine

1. Write a List of 15 Feel-Good Activities

Begin by jotting down 15 activities that bring you joy and relaxation. Whether it’s a brisk walk in the park, reading a chapter of a book, or sipping your favorite tea, identify what makes you feel good. This list is your go-to for the coming weeks, a treasure trove of happiness at your fingertips.

Tools & Resources:

  • Journal or Digital Notepad: Use a journal like Moleskine or a digital app like Evernote for easy access and editing.

  • Idea Generating Websites: Websites like Pinterest or Goodreads can provide inspiration for new activities.

  • Mind Mapping Software: Tools like MindMeister help visually organize and expand your ideas.

Personal Experience:

I started my list in a small notebook, adding activities as they came to me throughout the week. One of my favorite discoveries was “forest bathing,” a practice I found on Pinterest, which has now become a regular part of my weekends.

2. Focus on Your Needs First

While creating your list, focus on activities that genuinely meet your needs. It’s easy to get caught up in trends or suggestions from others, but this journey is about you. Choose what resonates with your soul, not just what’s popular.

Tools & Resources:

Personal Experience:

Using Muse Meditation headband, I realized that I needed more quiet time in my routine. Simple breath work throughout my day using Open led me to incorporate early morning meditations, significantly improving my daily mood and focus.

3. Choose Your Desired Activity and Commit to Just 5 Minutes a Day

Consistency is key in self-care. Select an activity from your list and dedicate just five minutes a day to it. This small commitment can create a significant impact over time, fostering a habit of mindfulness and self-love.

Tools & Resources:

  • Habit Tracking Apps: Apps like Habitica gamify your self-care routine, making it fun to stick to your goals.

  • Timer Tools: Use a simple kitchen timer or smartphone timer to keep your 5-minute commitment.

  • Goal Setting Books: Books like “Atomic Habits” by James Clear offer strategies for building small, consistent habits.

Personal Experience:

I struggled with consistency until I started using Notion. Tracking my daily 5-minute reading habit in one of the many templates helped me establish this daily habit, and now it’s a non-negotiable part of my day.

4. Schedule It in Your Calendar

Treat your self-care time with the same importance as any other appointment. By scheduling it into your calendar, you’re making a promise to yourself. This act of scheduling is a powerful statement of self-respect and acknowledgment of your worth.

Tools & Resources:

  • Digital Calendars: Google Calendar or Apple Calendar can send reminders for your self-care activities.

  • Planner Apps: Apps like Trello or Notion allow you to visualize and plan your week with self-care activities.

  • Time Blocking Method: Learning about this method through books or blogs helps allocate specific times for self-care.

Personal Experience:

I use Google Calendar to block off time for yoga every evening. Seeing it scheduled alongside my work meetings gives it equal importance in my day.

5. Establish a Reminder

Set up a reminder system that works for you. An alarm can be a great nudge, coupled with a positive affirmation like, “Ok, it’s time for my self-care break!” This reminder is not just about the activity; it’s about acknowledging the value of taking care of yourself.

Tools & Resources:

  • Alarm Apps: Use an app with customizable alarms like Alarmy to set fun and motivational reminders.

  • Positive Affirmation Cards: Card decks like Intelligent Change’s Mindful Affirmations offer daily affirmations that you can use as reminders.

  • Sticky Notes: Placing sticky notes in visible places as reminders can be surprisingly effective.

Personal Experience:

I set an alarm within my iPhones alarm app with a label saying, “Time for Gratitude Journaling!” It acts as a gentle nudge and a positive affirmation, making me look forward to this moment each day.

Incorporating these tools and resources into your self-care routine can transform it from a task into a cherished part of your day. I hope these personal experiences inspire you to find joy and fulfillment in your own self-care journey.

Making It Work for You

This framework is flexible. You might find some steps easier than others, and that’s okay. The key is to start and to keep going. Remember, self-care is a personal journey, unique to each individual.

Your Self-Care Story

We would love to hear how this framework is helping you. Share your experiences and stories with us. Let’s inspire each other with our journeys of self-care and wellness.

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As we conclude this edition of “Wellness Rewind,” let’s remember that self-care isn’t selfish; it’s essential. This week, let your self-care activities be a gentle reminder that you are worth every moment you spend on yourself.

Stay well, stay inspired, and remember, your journey to wellness is just as important as the destination.

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