Subido por Claudia Alejandra

Plan de 30 días de autocuidado

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DRESS FOR
SUCCESS
CALL A
FRIEND
SAY "NO" TO
NEGATIVITY
HAPPINESS
LIST
SLEEP WITH
NO ALARM
PREP A
HEALTHY
MEAL
TREAT
YOURSELF
GO FOR A
WALK
DECLUTTER
YOUR SPACE
TAKE A
CHILL PILL
SOCIAL
MEDIA
DETOX
ENJOY A
CUP OF
TEA
IDENTIFY
YOUR
STRESSORS
SPREAD
KINDNESS
BE
CREATIVE
TRY
YOGA
FRUIT
INFUSED
WATER
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SPEND TIME
@ FAV
PLACE
GRATITUDE
LIST
SPEND TIME
OUTDOORS
MORNING
PAGES
BAKE
SOMETHING
TO-DO LIST
DAY
COFFEE
DATE
MAKE A
SUGAR SCRUB
egnellahC eraC fleS
"ZEN"
ACTIVITY
DAY
RELAXING
SHOWER OR
BATH
SELF LOVE
SPA
WATCH
SOMETHING
FUNNY
"Before" Journal Prompts
1. How do you feel right now? (with your current self care practice. How do you feel physically,
emotionally, etc.)
2. Rate your current self care practice on a scale from 1-10 with 1 being "I don't even have a self care
practice" and 10 being "I'm a self care queen." Why are you giving yourself this rating?
3. How do you want to feel at the end of this 30 day challenge? (again, how do you want to feel
physically, emotionally, etc. with your new and improved self care practice. What do you want from self
care?)
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"Before" Journal Prompts
4. Why do you want to improve your self care practice?
2. What does "self care" mean to you?
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30 Day Self Care Challenge
1. Declutter your space
Decluttering your space declutters your mind. Because your environment is a direct representation of your mental
space. Take a day to declutter the areas you spend the most time in.
2. Go for a walk
Fresh air is good for you. Walking is good for you. It's just a good idea. Take a 10-15 minute walk and be mindful
of your surroundings. If you want, you can also use the walk to listen to an inspirational podcast or relaxing music.
3. Morning pages
I'll be totally honest, so far I only do this on the weekends, but it really does help me! When you wake up, grab a
journal and jot down all the thoughts that are floating around in your head when you wake up. Don't worry about
it making sense, just get everything down on paper to clear your head.
4. Make fruit infused water
This is a fun way to add some extra benefits to your water. You should drink a lot of water in general for self care,
but if you're the kind of person who finds water to be "boring" add your favorite fruits or herbs to give it some life.
I personally like lemon mint water :)
5. Be creative
This is whatever "be creative" means to you. Draw, paint, journal, color, make music, blog, craft, crochet, whatever
it is! Allow yourself the freedom to create.
6. Bake something
Bake your favorite treat and enjoy!
7. Watch something funny
Watch your favorite TV show or movie that makes you laugh!
8. Make a happiness list
Write a list of all the people/places/things that make you feel happy. The things that make you smile. Use this list
as a reference for things you can do to practice good self care. Because it's the little things that really matter.
9. Dress for success
Look good, feel good. I'm always more excited about going to work when I have a cute outfit put together. Take
some extra time this morning to get ready for the day ahead.
10. Spend time outdoors
Spending time outdoors is good for your mental health. We spend a lot of time inside especially if you work a job
where you're indoors all day. Go get some fresh air and soak up some sun today. Take deep breaths and be
mindful of nature's beauty.
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30 Day Self Care Challenge
11. Try yoga
I recommend following along with Yoga with Adriene's videos if you're looking to try yoga at home. I've taken
up yoga recently and in my opinion it's an amazing activity for self care because it attends to both your mind
and body.
12. Spread kindness
Take the time today to go out of your way to do something nice for someone. Do someone a favor, or give
them a nice compliment. It'll make their day, and in turn you'll feel good as well. It's a win-win situation, and
there's just not enough kindness and generosity in the world today. Make it a priority to spread some of your
own. Make your mark in the world.
13. Make a sugar scrub
Just take 1 cup of sugar, 4 tbsp of coconut oil, and around 15 drops of your favorite essential oil and mix it all
together. No need to buy any expensive sugar scrubs from the store.
14. Self love spa
Make it a priority to practice self love today. Compliment yourself. Be compassionate to yourself. Enjoy a self
love spa day by taking care of yourself inside and out. Try a new face mask, use the sugar scrub you made
yesterday, nourish your skin with natural products, try a bath bomb, etc.
15. Go to sleep without setting an alarm
This allows for your body to catch up on all the sleep you're probably missing. It's a good idea every now and
then to just let yourself naturally wake up when you're ready to as opposed to forcing it with an alarm every
day.
16. Call a friend
Maintaining positive, healthy, supportive relationships is key for good self care!
17. Gratitude list
I've said this before and I'll say it again; gratitude is one of the keys to a positive mindset. Regularly expressing
gratitude helps you to stop focusing so much on what you don't have/the negative in your life, and start
focusing on the positive. It really helps put things into perspective and shows you how much you really do have
to be grateful for. So today, make a list of 5 people/things that you're grateful for.
18. Enjoy a cup of tea
Different teas have different health benefits but overall they're just plain good for you, delicious, and soothing.
This is definitely something that can be done on its own, or in combination with some other self care activity you
love doing; reading, talking with a loved one, creating, listening to music or a podcast, etc. I personally love using
my loose leaf tea pot and trying new flavors whenever I get the chance.
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30 Day Self Care Challenge
19. Social media detox
Challenge yourself to a day of no social media.
20. Coffee date
Call up a fellow coffee lover and spend some time catching up while enjoying your favorite drink.
21. Take a relaxing shower or bath
If you're a morning shower person, you probably rush through your 5-10 minute shower so you can run off to work. Today, be
mindful and enjoy your shower. Add essential oils to your shower, use the sugar scrub you made on day 13, play music,
whatever you want to do to make it a more relaxing experience.
22. Prepare a healthy meal
Nutrition is part of physical self care. Find a healthy recipe on Pinterest, go shopping for the ingredients, and take the time to
prepare a delicious meal for yourself.
23. Say "no" to negativity
Be extra conscious of your thoughts and make the choice to say "no" to any negativity that tries to creep through. Set
boundaries with people who tend to bring negative vibes into your space too.
24. Spend time at your favorite place
Self explanatory. Go relax at your favorite spot. Whether its a coffee shop, the beach, a local park, or your patio.
25. Identify your stressors
We spend all this time being stressed, but do you even know why you're stressed? Take a minute to sit and reflect on what is
actually causing stress in your life. Then think about what you can do to change of those things.
26. Take a chill pill
By this I mean take a day to relax. Leaving the house is not required :)
27. Try something new
Go to that class you've been thinking about attending. Go try out that group meditation or yoga session. Learn a new skill. It
can be simple, or it can be as out there as trying sky diving.
28. Dedicate a day to do the things you've been putting off
Part of personal self care is handling all of your errands, and keeping your finances in order. These things get pushed to the side
a lot of the time, so take this day to tackle everything on your to do list that you keep procrastinating with. Trust me, you'll feel
a lot better once it's done.
29. Do that thing that makes you feel zen
Yoga, jogging, meditation, painting, the gym, hiking, whatever you love, and whatever puts you at peace...do it.
30. Treat yourself
Self care isn't all about treating yourself, but that doesn't mean treating yourself to something nice isn't self care
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Morning Journal
Three things I'm grateful for this morning:
1.
2.
3.
Three things I want to accomplish today:
1.
2.
3.
Brain Dump
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"After" Journal Prompts
1. How do you feel now that you've finished the challenge? (How do you feel physically,
emotionally, etc.)
2. Rate your self care practice on a scale from 1-10 with 1 being "I don't even have a self care practice" and
10 being "I'm a self care queen." Why are you giving yourself this rating? What has changed?
3. What are some ways you can help yourself stay consistent with your self care practice?
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"After" Journal Prompts
4. What does "self care" mean to you now?
5. How do you feel you benefitted from completing this challenge?
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Fav Self Care Ideas
Use this space to record your favorite self care activities from the challenge. Also include any self
care practices you were inspired to come up with yourself with your new understanding of self
care! Reference this list when you need an extra reminder about how simple self care truly is
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Positive Affirmations
Positive affirmations are another powerful tool for self care and self love. Along with gratitude,
they can help you in your journey to cultivate a more positive mindset. Choose an affirmation to
repeat to yourself each day when you need a little boost of confidence and positivity. Feel free to
come up with your own too!
I am attracting good things into my life
I exude light and confidence
I am full of compassion for myself and for the people around me
I am attracting abundance into my life
I have the power to create change in my life and in my mindset
I am worthy of self love, abundance, and all of the good things that are in my life
I have the courage and strength to keep going
I am energized, abundant, and focused
I am open to positive change in all areas of my life. I am ready to receive this change
I am responsible for my own happiness
I am loved, respected, and worthy, and I treat myself as such
It is easy for me to tune out negative thoughts
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