This post provides everything you need to embark on a 10 day self-care challenge for busy women. Plus, we’ve included an free download journal to take on your self-care journey.
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You know that feeling when you’re operating on fumes? This 10 Day Self-Care Challenge For Busy Women is designed to take you from depleted to firing on all cylinders with just 10 easy-to-do challenges. It’s created just for busy women like you and each activity takes 10 minutes or less. That means over the course of 10 days, you’ll spend nearly 100 minutes focused just on you! In no time, you’ll be back to your full self again, more productive, happier, and healthier!
Each day of this challenge, includes one self-care activity chosen to help you rest, rejuvenate, and fill your cup! They will help you make your wellbeing a priority and nourish your mind, body, and soul amidst your busy schedule.
Before we get started, take a moment to download your free challenge companion. It will help you keep track of progress and see just how far you come in 10 days.
Before you get started, let’s do a little check-in. At the end, we’ll do the same check-in again so you can see just how much progress you’ve made.
Reflect on the following three questions:
- What are your daily energy levels on a scale from constantly yawning to I have so much energy, I don’t know what to do with myself?
- How has your productivity been throughout the day? From I’m avoiding my to-do list like the plague to ending each day proud of your accomplishments.
- And how is your nightly sleep quality? On a scale from sleep what even is that to 8 full hours every night, baby.
Alright, now you’re ready to get started!
Day 1 – Mindful Morning Ritual
![woman journalling as part of morning ritual of self-care](http://vlhhealth.com/wp-content/uploads/2023/07/womanjournalling.jpg)
On day one, you’ll get the challenge started with a focus on your morning ritual. Starting your day off right, has such a profound effect on your mood all day long. We think you’ll be surprised just how much this small ritual will impact your daily life.
Here’s how to do it:
- Set your alarm 10 minutes earlier.
- Spend 5 minutes sitting in silence either meditating or reflecting on the day ahead.
- Once complete, spend another 5 minutes writing down everything you are grateful for. Try not to censor your thoughts, there are no dumb ideas.
- Try to avoid checking your phone until you’ve completed your morning routine and are finished getting ready.
Day 2 – Energizing Movement
![woman dancing as part of self-care challenge](http://vlhhealth.com/wp-content/uploads/2023/07/womandancingwithfacemaskon.jpg)
On day 2 of your 10 Day Self-Care Challenge, you’ll prioritize a little bit of movement in your day. A full workout may seem daunting but if you set aside 10 minutes for something you like to do, you’ll actually look forward to it.
Here’s how to do it:
- Reflect on the type of movement that you enjoy. It could be walking, dancing, gardening, stretching, whatever floats your boat.
- Set aside 10 minutes of your day to do it. Try to be in the present moment and feel it in your body instead of staying in your head.
- Put on your favorite playlist or podcast and turn the experience into a ritual.
- Notice how your body feels after.
- Remember a tired body is a peaceful mind!
Day 3 – Try Something New
![woman trying new food as part of self-care challenge](http://vlhhealth.com/wp-content/uploads/2023/07/womantryingnewfood.jpg)
Sometimes it’s easy to get stuck in our routines and we forget to live life to the fullest. Today, your goal is to try something new. It’s totally up to you to find something. It could be a new food, a new flavor of tea, a new activity, a new approach, the world is your oyster.
Here’s how to do it:
- Set a timer for 2 minutes. Without stopping, write down anything that comes to mind when reflecting on this prompt: “I’ve always wanted to try…”
- After the time is up, reflect on your answers. Is there anything you can do today?
- Pick something that resonates with you and commit to making it a part of your day.
Day 4 – Technology Detox: Part 1
![woman on typing on phone](http://vlhhealth.com/wp-content/uploads/2023/07/womantypingonphone.jpg)
On the average day, you might start your day staring at your phone, drive to work listening to the news, spend the entire day staring at your computer screen, only to come home to turn on the TV. It’s shocking how little time we spend in silence with our thoughts. Your next challenge is a two parter. Today, your job is just to notice.
Here’s how to do it:
- Throughout the day, just notice each and every experience you have with technology. Whether it’s a phone or computer screen, music or TV in the background, or smart tech you wear on your wrist.
- At the end of the day, spend 5 minutes writing down each and every encounter throughout the day. No matter how small.
- We recommend going chronologically. Start with waking up and end with where you are now, journaling (even if it’s on your phone!)
Day 5 – Technology Detox: Part 2
![woman doing digital detox reading with cup of coffee](http://vlhhealth.com/wp-content/uploads/2023/07/womanreadingbookwithcupofcoffee.jpg)
You’re now approaching the halfway point of your 10 Day Self-Care Challenge. Today’s challenge might feel a little weird, maybe even a little scary. It can be really difficult to create space for our own thoughts, but today, that’s the challenge. Trust us, it’s just 10 minutes and you can do it!
Here’s how to do it:
- Start the day reflecting on the list you wrote yesterday.
- Notice where your mind wants to make justification.
- Pick a 10 minute moment in your day and take the technology and distractions aways.
- It could be driving without music, not looking at your phone in the morning, choosing to stretch instead of watch TV, or even sitting in silence.
- Commit to it today!
Day 6 – Creative Expression
![woman painting as part of self-care challenge](http://vlhhealth.com/wp-content/uploads/2023/07/womanpainting.jpg)
You’re officially over the halfway point. How are you feeling?
Today’s challenge is a fun one, today you’re going to get artsy. Tap into your inner child and play!
Here’s how to do it:
- Choose a creative activity that brings you joy. It could be knitting, cooking, writing, crafting, coloring, vision boarding, and so on!
- Schedule 10 minutes to let go of your inner perfectionist and allow the creativity to flow.
- Turn it into a special moment. Put on music, make yourself a cup of tea, this is time for you to fully be in the present moment.
- Bonus: Share your creation with a loved one and inspire them to start a new project!
Day 7 – Gratitude Practice
![woman journalling as part of self-care challenge](http://vlhhealth.com/wp-content/uploads/2023/07/womanjournallingonsofa.jpg)
One day 7 of your 10 Day Self-Care Challenge for busy women, you’re going to go beyond yourself and cultivate a moment of gratitude. Feeling grateful is one of the biggest indicators of someone’s happiness and life satisfaction. But it’s easy to go through life without spending time reflecting. The good news? It’s super easy to incorporate a gratitude practice into your every day. Let’s start today.
Here’s how to do it:
- Looking at a blank piece of paper (or our free 10 Day Self-Care Challenge for busy women guide), create 4 sections.
- In section 1, write 5 things you are grateful for
- In section 2, write 5 places you are grateful for
- In section 3, write 5 people you are grateful for
- In section 4, write 5 things you’re grateful to yourself for
Day 8 – Nature Immersion
![woman walking on beach as part of self-care challenge](http://vlhhealth.com/wp-content/uploads/2023/07/womanwalkingonthebeach.jpg)
Today it’s time to get outside! Us busy women can spend a lot of time in the office, in the car, in our homes and it can be easy to forget just how powerful time in nature can be. In fact, it’s proven that exposure to nature can actually improve our physical health.
Here’s how to do it:
- Choose a place nearby whether it’s your backyard, nearby park, nature reserve, beach, or so on.
- Take 10 minutes to enjoy the space in silence taking in the sounds, smells, and feelings around you.
- You can even try walking barefoot if the weather allows.
- Capture the moment on your phone or camera to remind you to get into nature more often. You can even set your picture as your phone background!
Day 9 – Relaxing Evening Ritual
![a hot bath prepared for someone to relax in](http://vlhhealth.com/wp-content/uploads/2023/07/hotbathwithorangeslices-576x1024.jpg)
Today you’ll spend your evening really relaxing. You’ll choose an activity that leaves you feeling rejuvenated and fresh and spend just 10 short minutes on it before bed. This will help relax your body and prepare you for a good night’s sleep.
Here’s how to do it:
- An hour before bed, turn off your phone or put it away somewhere where you won’t be tempted to look at it.
- Set aside 10 minutes for something deeply relaxing. It could be reading a book in bed, taking a hot shower or bath, enjoying some calming music, or practicing some gentle stretches.
- Check out our Ultimate Guide to Creating a Night Time Routine & Complete Sleep Hygiene Checklist if you’re curious to learn more.
Day 10 – Acts of Kindness
![woman reading letter sent to her as random act of kindness](http://vlhhealth.com/wp-content/uploads/2023/07/womansittingonbedreadingletter.jpg)
You’re already on your last day of your 10 Day Self-Care Challenge for busy women. You just have one short challenge left. How are you feeling?
Today’s challenge is to complete a random act of kindness for a stranger, colleague, or loved one. You may remember these from when you were a kid but when was the last time you actually did one? Well, today it is!
Here’s how to do it:
- As you’re going through your day, stop and think about those around you. Are there any small gestures you can do to make they’re day?
- Here are some ideas:
- Pay for the person behind you’s food
- Write a letter to a loved one and mail it to them
- Praise your colleague for good work in front of others
- Support a local charity
- Offer a listening ear or comforting gesture to someone in need
The final step:
Congratulations on completing the 10 Day Self-Care Challenge for Busy Women! You took 100 minutes to dedicate time to yourself and your self-care amidst your busy schedule. That’s not easy!
To finish things up, reflect on these questions one more time.
- What are your daily energy levels on a scale from constantly yawning to I have so much energy, I don’t know what to do with myself?
- How has your productivity been throughout the day? From I’m avoiding my to-do list like the plague to ending each day proud of your accomplishments.
- And how is your nightly sleep quality? On a scale from sleep what even is that to 8 full hours every night, baby.
Have your answers changed? Where have you seen the most growth?
Curious to learn more?
- The Ultimate Guide to Creating A Night Time Routine for Success
- The Complete Sleep Hygiene Checklist [with Printable Download]
- 37 Morning Affirmations for Positive Thinking [PDF DOWNLOAD]
Let us know what you thought of the challenge below. Which was your favorite activity?
![10 Day Self-Care Challenge For Busy Women Pin](http://vlhhealth.com/wp-content/uploads/2023/07/10-Day-Self-Care-Challenge-For-Busy-WomenPin-569x1024.png)
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