Feel Overwhelmed? Try This 7-Day Self-Care Reset Challenge
If you’re reading this post, it probably means that you’re exhausted, overwhelmed, and looking for ways to help you reset and restore some balance to your life. If this is your case, you’ve found the right place! This 7 day self-care rest challenge may just be what you’re looking for.
Everyone gets overwhelmed every now and then. But sometimes it gets too much, and we need help to slow down and reset. Especially when we’re running in fumes, struggling to juggle everything at once, and end up even more overwhelmed and depleted.
It happens. But that’s just life, isn’t it? Between all the work, and family, and the other endless responsibilities, it likes to pull us in every direction.Then we get swept by the storm and forget to prioritize our needs and well-being.
But we all deserve care and kindness—especially when we’re struggling and need some help and time to reset and feel human again.
If you’re really struggling with feeling overwhelmed and or exhausted, you could also check these: How to Practice Self-Care When Overwhelmed: 7 Simple Ways as well as How to Practice Self-Care When Exhausted (A Simple Guide).
WHY THIS SELF-CARE RESET CHALLENGE WORKS
This gentle 7 day self-care reset challenge is designed specifically as to be easy to incorporate to your daily life without too much effort. Throughout this week, we’ll explore simple self-care practices meant to help you catch your breath, slow down, and reset.
Each day will focus on one simple and effective relaxing activity. This self-care challenge is meant to be simple and sustainable. Which means you won’t find any grand gestures or expensive treatments here. Instead, you’ll find simple opportunities for quiet moments and self-compassion that you can easily weave into your routine.
No matter what is going on in your life, you deserve to feel calm and cared for. You also deserve to put yourself first sometimes. Doing this for yourself is not selfish, it’s a self-preservation necessity, and a way to be kind to yourself.
Ready to be gentle with yourself for the next seven days? Then let’s take a look at this 7 day self-care reset challenge.
Day 1: Go for an Early Morning Walk
Challenge: Start your day with a 20-30 minutes early morning walk
Let’s start this self-care reset challenge with an early morning walk. There’s something particularly soothing about stepping outside in the early hours of the day when the world is still quiet, and you have a chance to connect with yourself before the day’s rush takes over.
Why this works: Walks are great for your health. It combines gentle exercise with calm and fresh air. Walking can also be meditative and help clear mental clutter and agitation.
Step-by-step guide:
- Set your alarm 30 minutes earlier than usual
- Lay out comfortable walking clothes the night before
- Start with a 5-minute warm-up stretch (I like to do this before going for an early walk, this way my legs won’t feel so tight when I get outside)
- Walk at a comfortable pace—this isn’t about speed or distance or rushing
- Take the time to enjoy yourself and focus on your surroundings: notice the sounds, smells, and sights
Your walking time can be easily adapted to your schedule. It also requires no equipment, is accessible, free, and can be done anywhere.
Tip: Don’t hesitate to adjust. Go for just 15 minutes if 30 is more time than you have available. And make it enjoyable. Choose a route that you like—whether it’s around your neighborhood or a nearby park. Or walk to your office if it’s easier.
Day 2: Digital Detox for a Whole Evening
Challenge: Unplug. Disconnect from your digital devices for an entire evening to settle your mind and come back to yourself.
Most people are hyperconnected these days. This is not a judgment—just a fact. Because of this, our brains rarely get a break from screens and constant digital stimulation. (Cue to overstimulation and shortening attention span and restlessness.) All this overstimulation can also contribute to feeling overwhelmed and anxious.
Why digital detox works: Our brains are not meant for constant overstimulation. Digital detox allows your nervous system and mind to slow down. When you finally turn off your screens and stop the constant stimulation, you can finally pause.
Step-by-step guide:
- Choose your screen free window (I’d encourage 3-4 hours before bedtime, but you do you)
- Turn off all devices
- Place them in another room (to help avoid temptation)
- Maybe inform your family or close friends about your digital detox hours if you need to
- Choose and enjoy screen-free activities
Screen-free activities ideas: Reading, walking, stretching, warm bath, cooking, meditation, gentle yoga, etc…. These activities are meant to help your mind and body settle and help you transition into rest mode.
Common side effects of digital detox: The urge to reach for your phone and check for messages or notifications. Or just feeling bored. And it’s okay! It’s natural that this sort of thing would happen. Especially if your brain is no longer used to ‘understimulation’.
Just remind yourself that this restlessness is normal, and only temporary. You should try to ride the wave until it passes, and focus on doing something else instead.
The goal of today’s activity is to help create a relaxing buffer between your work day and your rest time. To create space to slow down and stop any sort of distraction. To allow your brain to slow down and settle.
Day 3: Self-Care Night to Nurture Yourself
Challenge: Dedicate an entire evening to nurturing activities and rituals that make you feel pampered and cared for
Today’s activity is longer, so it might be slightly more difficult to incorporate into your life. But it is such a beneficial time that the results are totally worth the effort.
Sometimes, self-care means taking the time to nurture and pamper yourself. I like to see it as essential maintenance for myself. And tonight is all about this. Taking time for yourself, and treating yourself with the same kindness and patience and compassion that you’d show someone you love.
Why it works: Soothing time and nurturing activities are so good for you. I’d even argue that they are actually life essentials.They help you settle down. They help activate your parasympathetic nervous system, and promote relaxation and calm.
We all deserve to take time to slow down and actually care for ourselves with undivided attention every now and then, and a calming self-care evening is the perfect way to accomplish this.. (And, personally, whenever I do this, I always feel so much better with myself during and after. As if nurturing strengthens and deepens my relationship with myself.)
Step-by-step self-care evening:
- Start with something small to help you relax
- If you enjoy face masks, I’d recommend massaging some honey and letting it sit for at least ten minutes. (This one easily beats any expensive treatment I’ve ever tried)
- Pick up a nurturing activity that make you feel cared for and pampered
- End the night with gentle stretching, meditation or deep breathing
Nurturing activities ideas: An evening walk, a nice meal, pick up a book and make yourself a cup of tea or hot chocolate or coffee (if you can handle caffeine in the evening), pick up a journal and do some writing ( journaling and reflecting or anything that inspires you in the moment), gentle yoga, or simply lie down and enjoy doing nothing on purpose, etc… Follow your inspiration and have fun with this.
Tip: Create an atmosphere. Creating an atmosphere is always nice. This is how I do it: I dim the lights, light a candle, play music, and put away work materials. Doing all of this signals to my brain that it’s now time to relax and slow down. No more work and productivity for the day—none! Only relaxation.
The key of today’s activity is to nurture yourself. To spend time with yourself, and enjoy your company. Approach each activity mindfully and don’t rush through. Focus on how good it feels to care for yourself and have some quiet time to relax and let go.
I’d also like to note that there is something incredibly grounding and calming about enjoying one’s own company that we don’t often hear about, or are encouraged to pursue—and yet, it’s so important to fully enjoy life.
And for more sleep tips, you can check these: 5 Simple Steps For A Calming Bedtime Self-Care Routine as well as 8 Self-Care Rituals for Better Sleep
Day 4: Cook Your Favorite Meal + Mindful Eating
Challenge: Prepare a (preferably nutritious but go for what makes you feel truly happy) meal you love and practice mindful cooking and eating throughout
Cooking can be such an incredibly therapeutic activity, especially when it’s approached with attention and intention rather than just rushed necessity. So today’s activity combines both mindfulness and enjoyment. Clinical studies have proven that pleasure is crucial for digestion and nutrients absorption, so don’t neglect it.
Why mindful eating and cooking work: When done mindfully, cooking and eating can be calming and grounding. It engages multiple senses and can be meditative while helping you be present. When you actually take the time to prepare food with care and attention, then take the time to eat mindfully afterwards, it also transforms your approach to eating and increases your enjoyment.
Step-by-step guide:
- Choose a meal that makes you feel good and happy
- Cook without distractions—this is important! Put away your phone and focus only on the process of cooking (except if you need the recipe)
- Then why not go and set a beautiful table? Yes, even if you’re eating alone (you can see this as having a date with yourself, doing this is always fun)
- When it’s finally time to eat, take your time. Eat slowly, savor each bite and pay attention to the flavors, textures, and how it makes you feel
Mindful eating tips: Put your fork down between bites. Really take your time. There’s no rush. Chew slowly. Pay attention to how the food makes you feel, and how good it tastes. Also, for additional mindfulness, you could try to notice the moment when you’re satisfied rather than just full.
The key of today’s practice is to create a calming and enjoyable ritual around your meal, from the cooking to the eating. To enjoy yourself and release stress while you enjoy a good meal that makes you happy.
(I’ve discovered that mindful eating, apart from being great for stress-relief, can also be highly beneficial in improving one’s relationship with food. Ever since I’ve started eating more mindfully, I’ve been enjoying nourishing myself so much more. It’s not just eating anymore. It’s a sacred time of my day where I get to relax and enjoy myself while being kind to my body–also I really enjoy finding new recipes and trying new foods.)
Day 5: Declutter a Corner of Your Home
Challenge: Choose one small area of your home and spend at least 30 minutes organizing and decluttering it
One thing I’ve noticed many times over the years is this: physical clutter creates mental clutter. When your environment feels chaotic, it’s harder for your mind to feel calm and serene. So today’s challenge is meant to help you create a peaceful corner in your own living space to help you settle and calm your mind.
Why decluttering works: Decluttering can give you a sense of peace, serenity, and accomplishment. The simple act of organizing and sorting can be meditative, and the result may help you feel more balanced and settled. You know that moment when you’re done and you just breathe more easily and feel lighter? Yes, this is the goal.
Step-by-step approach:
- Choose a manageable area
- Set your timer for 30 minutes
- Declutter and sort and organize
- Enjoy how lighter you feel once you’re done
The key of today’s challenge is to create some order and balance both within and without.
You’ll be amazed at how much you can accomplish in just half an hour of dedicated effort. This simple act of decluttering can have a ripple effect on how you feel. And if you get bored in the middle of it, just think about how much better you’ll feel once you’re done.
Decluttering tip: If you’re getting rid of stuff, maybe have a bag ready for the items you no longer need. I’d also recommend that you don’t second-guess yourself too much—if you haven’t used it in the last couple of years, or don’t like it as much as you used to, it’s probably time to let it go.
Less is more. Less clutter equals more peace.
Day 6: 30 Minutes of Physical Activity (Gentle or Intense – Your Choice)
Challenge: Engage in 30 minutes of physical activity, choosing between gentle movement or intense exercise based on what your body needs today
Movement is always a top self-care hack. Especially if you’re stressed and overwhelmed and need an outlet. So it’s not a surprise that it would be included in this self-care reset challenge.
So for today’s challenge, you get to choose your own adventure—either gentle flow or more intense release—based on what feels right for you today.
Why physical activity works:
Physical activity offers many health benefits. Gentle movement calms the nervous system, while more intense exercise helps release all your pent-up stress and tension. Both options are beneficial, so have fun with this today. Just make sure to aim for at least 30 minutes.
Intense option ideas (perfect for stress release): Medium or high intensity activities like jumping rope, running, dancing, strength training…. All of these help you literally “sweat out” your stress and tension. (I like to think of this as the breathe and sweat it out approach—always works wonders.)
Gentle option ideas (perfect for unwinding): Yoga, going for a walk, pilates, tai chi, etc…. Gentle activities like these help you relax, stretch, and connect to your body.
Settling afterward: Regardless of your choice, you should end your 30 minutes with at least 5 minutes of deep breathing and gentle stretching to help your body transition back to rest mode.
Tip: Listen to your body. If you’re feeling wound up and tense, intense movement might be perfect for you. On the other hand, if you’re already exhausted or just not at your best, then maybe more gentle movement will be more beneficial today.
The key of today’s challenge is to move in a way that feels good to you and release some stress. Improves the mind-body connection too. This should help you release whatever energy and tension you’re carrying. And if you’re struggling during your 30 minutes and begging for your life while dripping in sweat, just remember how much better you’ll feel once you’re done.
Truly, one of the key benefits of physical activity is just how much better you always feel afterwards, once you’re done and out of the shower.
Related post: 5 Practical Steps To Be More Active During Your Day
Day 7: Creative Activity
Challenge: Spend 30 minutes engaging in creative activity or play and enjoying yourself without any pressure or judgment
Let’s end this self-care reset challenge with creativity and fun.
Many adults often forget about the joy and childlike delight of play and creativity, especially as a form of stress relief. So today is about embracing this joy of creativity while also giving your judgemental mind a break.
Why creativity works: Creative activities are fun. And they’re great for stress relief too. When you’re focused on creating something, your mind shifts away from daily worries and stress to focus on what you’re doing instead. This can be a nice mental break, especially for overwhelmed minds. And time spent creating is always better than time spent on mindless doom scrolling.
Creative ideas:
- Do some drawing or coloring or painting
- Doodle or color in an adult coloring book
- Try cooking or baking something new
- Build or create something with your hands or do a craft project
There are so many things you can do. Think about activities you enjoyed as a child or things you’ve always wanted to try. There’s no need to be good at them—the joy is in the process, not the outcome.
Tip: Embrace imperfection. This time is purely for enjoyment and self-expression and fun—without judgment or pressure. What you create doesn’t have to be perfect. The whole point of this is to enjoy yourself.
Today is your last day, so have fun with this last activity! Let yourself be silly, experimental, and free. Go wild and don’t hold back.
The Aftermath: Reflect on your self-care reset challenge
When it’s the end, but not quite yet. To really end your week’s experience on the best note, I’d highly recommend you follow this one last step.
Last Challenge: Reflection
Now that you’re done with this challenge, you should take some time to go over your week’s experience. Reflection can help you really process your experience and identify what worked for you and what didn’t so that you’ll know how to approach your own self-care next time.
This bonus activity is meant to help you not end this challenge empty-handed but with helpful takeaways and lessons from this past week to help you care for yourself in the future.
Questions to consider:
- What did I learn about myself this week?
- Which practices made the biggest difference in how I felt?
- What challenges did I face, and how did I overcome them?
- What is my biggest takeaway from this whole experience?
- How can I continue to care for myself moving forward?
Conclusion
So here it is: the real end this time!
If you did it and completed your self-care reset challenge…Congrats!
Over these last seven days, you’ve shown up for yourself every day, and cared for yourself. I hope you’re reaching this finish line feeling a little lighter, more centered than when you’ve started, and maybe even proud of yourself—because you should be.
These 7 self-care practices are simple but effective ways to support and care for yourself. I hope this week has helped you discover that self-care doesn’t have to be complicated or time-consuming. Sometimes the most powerful self-care is as simple as going for a walk or putting your phone away for the evening.
Please, continue to be gentle with yourself moving forward. There will be days when life gets hectic—and that’s completely okay. But even choosing just one or two of these practices can make such a difference when it does.
For more self-care ideas and tips, you can check out this guide How To Create The Perfect Self-Care Plan In 7 Easy Steps as well as The 7 Self-Care Pillars: A complete Guide and Checklist and Top 10 Common Self-Care Mistakes And How To Avoid Them to help you navigate self-care as easily and smoothly as possible.
So that’s it about the 7 day self-care reset challenge.
If you’ve enjoyed this challenge, and would like to keep the momentum going, you can check the 7-Day self-care rest challenge, or the 7-Day Fall Self-Care Challenge.
Thank you for following me this week and taking the time to nurture and take care of yourself—it’s one of the most important things you can do. (And by this, I mean nurturing yourself, of course. Not following me.)
I hope you’ve enjoyed this week’s self-care reset challenge, and that you’ve felt at least a tiny difference in how you feel. Please don’t hesitate to share your progress in the comments below. I’d absolutely love to hear it.