Updated: Aug 3
Yes! I love both alliteration and the idea of devoting one day a week to practicing self-care. Think about it, we devote 40+ hours a week to a job (often for the benefit of someone else’s dream - not ours), and we devote time to relationship building with our friends, partners, and extended family, but we rarely prioritize ourselves. Sure, you might get your hair cut every 6-8 weeks or get that occasional mani/pedi/facial combo, or even splurge on a massage, but honestly - that is the BARE MINIMUM.
If you’re not making yourself a priority, I can promise you that no one else will. You deserve at least one day a week to rest, get in touch with yourself, and work on any areas that need some care. And, I can already hear you now saying, “Well, I just don’t have the time to devote an entire day to doing nothing. . .” But let me go ahead and counter that argument with a quote that I recently heard: “If you don’t pick a day to relax, your body will pick it for you.”
By taking one day a week to check in with your body and identify any minor issues before they become more significant, you can have more energy, motivation, and productivity because you’ll help prevent injuries or illnesses before they take root within you.
So here are some ideas to help you create the perfect Self-Care Sunday to help you feel rested and restored before you start your next work week.
Begin with a Morning Body Scan Meditation
What’s the first thing you typically do upon waking up? Stumble downstairs to start the coffee? Hop in the shower? Or stay in bed to catch up on any news or social media updates released while you were sleeping? Instead, I encourage you to immediately open your window shade to let the sun in or step outside to spend a few moments in direct sunlight. Not only will this help your circadian rhythm, but it gives you an opportunity to remind yourself to move forward with a grateful mindset. If your morning ritual includes the practice of shielding (asking the light to shield you from any thing or person that does not serve your higher purpose), this is the perfect time to do this while you’re basking in the sun.
Once that is done, you can either sit outside or move back inside to move through your body scan meditation. You can complete this on your own, beginning with your head and moving down your body all the way to your feet (or the opposite, if you prefer). If you need assistance, there are more than a few examples on the internet to help you through it. The ultimate goal is to check in with your body to see if any areas feel tight, sore, or just not right.
Drink Lots of Water
Not only will this help flush toxins out of your body, but staying hydrated is one of the best ways that you can practice self-care. This should be an everyday thing. However, on Self-Care Sunday, it’s crucial that you take in a little extra to help cleanse you of the previous week and prepare you for the upcoming week.
Plan Healthy Meals to Nourish Your Body
It might be tempting to splurge on something your lizard brain is craving; however, while practicing self-care, I strongly encourage you to focus on whole foods. This is a great day to plan vegetarian or vegan meals (based on personal preference and dietary restrictions). Clean eating is a great accompaniment to the self-care you’re practicing today. It will also give you that added boost on Monday morning so that you’re ready to tackle anything that comes your way.
Get in a Workout or Two
This workout should be based on the results of your Morning Body Scan. If you’re feeling great, treat yourself to a more rigorous workout. For example, you could go for a run, hit the gym, or enjoy an intense Yoga session. However, if your body is feeling a little run down or sore, consider a lighter exercise sequence with a Yoga or Pilates workout focused on helping you relax and increase flexibility. It’s essential to listen to your body and don’t try to push yourself, especially if you’re already feeling sore.
Do an Activity that is Just For You
Ignore everything and everyone else for a moment and think about what you’d like to do. Maybe you’ve had a book you’ve been meaning to read (or finish). Maybe you’ve been ignoring your favorite hobby because you’ve simply been too busy. Or maybe a new hobby has piqued your interest, and you’ve been waiting for the right moment to give it a try. Your Self-Care Sunday is the perfect time to explore and enjoy your favorite hobbies. This is your time to be you, ignoring all external distractions, expectations, and opinions. Consider it an opportunity to get back in touch with yourself - almost like you’re dating yourself. Suddenly it will feel like more of a priority to set aside time for just you.
Perfect your Evening Ritual/Routine
We all have that evening routine where we brush our teeth, wash our faces, moisturize, plan an outfit for the following day, make sure we have food in the fridge for lunch the next day, etc., but have you considered setting intentions for the week? This can include looking over your calendar and picking one or two challenging tasks that you intend to complete, determining that you’re not going to engage in or allow office drama to affect you, or setting aside time for any personal appointments you need or want to make.
This is also a great time to meditate again, set your intentions, and practice any mantras or manifestations you would like to attract into your life. Again, there are so many of these meditations that you can find online, but there are also books, apps, and blogs dedicated to the topics. Find someone you love listening to and practice with them until you’re comfortable enough to meditate alone.
You can end your evening with a cup of chamomile, a glass of water, or some soothing incense to help you completely unwind and drift off to sleep.
It’s Time to Make Self-Care Sunday a Priority
That is just one example of what a Self-Care Sunday can look like. Because it is simply the act of making yourself a priority and taking care of yourself, it’s going to be very personal and may not look like what I outlined at all - and that’s absolutely okay! In addition, it may take some time to figure out your interests, especially if you haven’t dated yourself for a while. Experiment with different activities, hobbies, meditations, etc. This isn’t a race, so take your time and find the perfect Self-Care Sunday Schedule for you.