7 Day Self Care Challenge: Renew and Recharge

Welcome to your 7 Day Self Care Challenge!

This challenge is all about taking small, intentional steps each day to nurture and recharge your body, mind, and soul. Each day includes a focus area, a self-care activity, and aromatherapy guidance.

If you are ready for a self care challenge that actually feels doable, and more importantly, fun, then this is for you. If you’ve been feeling overwhelmed, stuck in a routine, or just need a little nudge to put yourself first, then follow along as we become stronger together. Over the next seven days, we’ll focus on small, intentional acts that help you feel refreshed, grounded, and more connected to yourself.

This blog is all about guiding you through your 7 Day Self Care Challenge.

Think of this as a mini wellness reset, designed for real life. No expensive spa days or complicated morning routines. You’ll find simple, meaningful ways to care for your mind, body, and soul. All you need is a pen and paper if you wish to use them.

This challenge isn’t about perfection. It’s about finding what works for you and making self care a part of your everyday life. So take a few minutes on your lunch break or after work, take a deep breath, and let’s get to it. You deserve this time for you.

Day 1: Set Your Intention

Focus: Personal Growth

Self care starts with knowing what you need. Setting an intention helps you focus on what you want to get out of this challenge.

Activity: Spend 10 minutes journaling. Reflect on what you want to get out of this self-care challenge and set a personal intention for the week.

Journal Prompt: How do I want to feel at the end of this challenge? What is one small step forward that I can take towards this goal?

Aromatherapy Daily: Diffuse Frankincense and Orange for grounding and motivation. Use 5 drops sweet orange essential oil, 2 drops frankincense essential oil and 1 drop vetiver essential oil for extra emotional support.

Day 2: Create a Morning Ritual

Focus: Mindful Start

How you start your day sets the tone for everything that follows. A mindful morning helps you feel more in control.

Activity: Start your day with a calming ritual—stretching, deep breathing, or sipping herbal tea in silence. Often our senses are overstimulated during the day. Take some time in the morning without headphones and without electronics to ensure that you begin your day without overstimulation right at the beginning.

Journal Prompt:

What is one thing I can do in the morning to make my day feel calmer and more intentional?

How do I currently feel about my mornings, and how would I like to feel instead?

Aromatherapy Daily: Apply a Peppermint and Lemon roller blend for an energizing boost. You will need a 10ml glass roller bottle. To 9.5 ml of your favourite carrier oil (we suggest sweet almond oil), carefully add 5 drops lemon essential oil and 1 drop peppermint essential oil. Apply to pulse points to begin your day with a freshness boost.

Day 3: Detox Your Mind

Focus: Mental Clarity

Your mental space is just as important as your physical space. Too much screen time and information overload can drain your energy, and rob you of your focus.

Activity: Take a planned 30-minute break during the day from social media and screens, and spend that time outside or reading a favorite book in print. Leave the electronics behind during this time and be fully present in the moment.

Journal Prompt:

How do I feel after stepping away from screens for a while?

What thoughts or feelings come up when I give myself space to just be?

Aromatherapy Daily: Diffuse Rosemary and Lavender for focus and calm. To aromatherapy jewelry, apply one drop of rosemary and one drop of lavender essential oil for personal support during the workday.

Day 4: Pamper Yourself

Focus: Physical Self-Care

Self care isn’t selfish. A little pampering can do wonders for your mood and well-being.

Activity: Give yourself a home spa experience. Take a warm bath with Epsom salts and a few drops of Geranium and Clary Sage.

Journal Prompt:

What does “pampering” mean to me?

How can I bring small moments of luxury into my everyday life?

DIY: Make a relaxing bath soak with salts and essential oils. In a glass measuring cup, add ½ cup Epsom salt, ¼ cup magnesium chloride flakes, 15 grams carrier oil of choice (we suggest black seed oil), 4 drops Geranium, 2 drops Clary Sage, 2 drops myrrh.

Mix well before adding to warm bath water. Relax in the tub for 20-30 minutes with soft lighting and soft music.

Day 5: Nourish Your Body

Focus: Nutrition and Wellness

Eating well is one of the most powerful forms of self care. Your body thrives when you fuel it with real, nourishing food. Today we are going to stay away from processed food.

Activity: Prepare a healthy meal that makes you feel good. Focus on whole foods, fresh veggies, and plenty of water. Sip water with lemon slices, limit your coffee intake to 2 cups today. You can replace your coffee with green tea or infused water with ingredients of your choice such as berries, mint, ginger, lemon, or lime.

Journal Prompt:

What foods make me feel energized and supports healthy digestion?

How can I be more mindful about how I am looking after my body through nutrition?

Aromatherapy Daily: For a refreshing digestive blend, mix 15 grams of virgin coconut oil with 3 drops grapefruit essential oil and 2 drops ginger essential oil. Rub on tummy as needed.

Day 6: Practice Gratitude

Focus: Emotional Wellness

Gratitude shifts your mindset and helps you focus on the positive, even on tough days. Repeatedly practicing gratitude has been shown to shift a person’s mindset which can help to achieve more of your goals.

Activity: Write down 3 things you’re grateful for today. Reflect on why they’re meaningful. Journal Prompt:

What are three things I’m truly grateful for right now?

How can I incorporate gratitude into my daily routine?

Aromatherapy Daily: Diffuse Bergamot and Cedarwood to promote joy and balance. To your diffuser add 5 drops bergamot and 2 drops of cedarwood. Diffuse while journaling.

Day 7: Reflect and Recharge

Focus: Reflection and Planning

Self care isn’t just a one-time thing, it’s an ongoing practice. Today is about celebrating your progress and planning for what’s next.

Activity: Journal about your experience over the past 7 days. What did you learn about yourself? What self-care habits do you want to continue? When will you do them? Set reminders on your calendar, email or phone to practice your favourite self care activities regularly.

Journal Prompt:

What self care practices have made the biggest impact on my well-being this week?

How can I continue prioritizing self care moving forward?

Aromatherapy Daily: Use Lavender and Cedarwood for a peaceful, reflective mood. As you journal place the following essential oils in your diffuser. 4 drops lavender, 2 drops cedarwood, 1 drop ylang ylang.

What’s Next? Keep the Self Care Going!

This 7-day self care challenge is just the beginning! The key to self care is consistency. Find small ways to nurture yourself every day. Want to go deeper? Stay tuned for my upcoming self care challenge email series, where I’ll guide you through a more in-depth journey with extra tips, journal prompts, and a special downloadable booklet!

In the meantime, let me know in the comments: Which day of the challenge are you most excited to try? Let’s build a community where self care isn’t just a trend, it’s a lifestyle.