But now, I no longer wait until I’m running on fumes before I refill the cup. I now plan a weekly reset plan for caring for body, mind, and spirit. It’s not perfection or redoing the whole life at one time. It’s creating regular mindful moments for caring. Let me walk you through how I do it and hope that gives ideas for how you can do the same.
Sunday: Reflect, Reset, Reconnect
Sunday is my grounding day. It sets the tone for the week for me, and I reserve the day as a sanctuary for reflection and readjustment.
What I Do:
- Journal Check-In: I journal for 15–20 minutes regarding the previous week. What went well and didn’t feel quite right? What do I need more (or less) of during the next few days?
- Goal Setting: I choose 2–3 goals for the week. Occasionally it’s functional (“meal prep 3 dinners”) and other times it’s emotional (“respond, not react”).
- Tech Detox: I give myself a couple of screen-free hours. There is no email, no social media—I am just me and a book with a cup of tea. Clarity is total.
- Reconnect: I text or call friends or family for a short check-in. This is my reminder that community and support are part of self-care too.
Monday: Movement & Mindset
Mondays used to be like a tidal wave. I now work at welcoming them with balanced energy.
What I Do:
- Morning Stretch + Walk: A short walk around the neighborhood or in nature helps to get the weekend fog out of my system.
- Mindful Moments: I give myself 5 minutes after I floss and brush my teeth to sit down with eyes closed and breathe. It seems so minor, but indeed it is grounding.
- Positive Framing: I no longer fear Monday; I look at it as a fresh start. I remind myself: “This is the day I get to begin again.”
Tuesday: Organize & Nurture
As the week approaches Tuesday, I’m finding the groove for the week, and this is the best time for body fueling and space cleansing.
What I Do:
- Meals: I see what I have in the refrigerator and prep easy, healthy staples like roasted vegetables, quinoa, or a giant pot of soup.
- Tidy 20: I set the timer for 20 minutes and I do a fast clean-up of the area around me. Clear space, clear mind.
- Hydration Reminder: I make sure I’m hydrated enough (my reusable water bottle is like the ultimate best friend).
Wednesday: Midweek Check-In
Wednesday is pause, check in, and correct if necessary.
What I Do:
- Energy Audit: How am I emotionally? Physically? Am I exhausted? I reopen the calendar and inquire: “What am I no longer needed for?”
- Gratitude Boost: I list three things I am grateful for, no matter how small. It gets me back in the mindset of abundance.
- Digital Cleaning: I take a few minutes cleaning off the inbox or the desk. The “mental clutter” feeling departs instantly.
Thursday: Creative Flow
By Thursday, I crave a little brain break from the grind. So I get a dose of creativity into the day.
What I Do:
- Creative Outlet: Whether I’m doodling, poem-writing, playing an instrument, or sampling a new recipe—I give myself permission to create without stress.
- Phone-Free Hour: I allow for a phone-free hour when the phone is completely off. It relieves the brain and gives ideas.
- Laugh + Lightness: I consciously view or hear the thing that got me laughing. Laughing is vastly underappreciated self-care.
Friday: Celebrate & Connect
Fridays are celebratory no matter how the week went. I consciously celebrate connection and joy.
What I Do:
- Mini Celebration: I allow myself a tiny yet important indulgence—a coffee at my preferred coffee shop, a stroll in the park, or a new candle.
- Connection Time: I schedule time with a friend or loved one, even if it’s just a FaceTime session. Human connection is fuel for us.
- No Regret Wind-Down: I remind myself that I deserve relaxation. I do not need to “deserve” relaxation by working excessively. Relaxation is productive.
Saturday: Recreation and Relaxation
This is the day of the great intake’s after-breath. Relaxation and fun time for me—guilt-free.
What I Do:
- Sleep In: There is no alarm. Only body-waking. It’s the ultimate beauty, luxury.
- Fun Activities: I do something silly or unexpected—thrifting, going to a farmer’s market, baking, or just dancing in my kitchen.
- Self-Care Spa: Occasionally I treat myself to a DIY spa night—face mask, candles, bath, the whole nine yards. It’s decadent and just what I require.
The Mindset Shift That Changed Everything
My biggest adjustment wasn’t what I was doing, it was how I viewed myself.
For so long, I equated self-care with selfishness. I felt guilty for taking time for me, like I needed to prove my worth with non-stop production. But I’ve come to understand something incredibly liberating:
Self-care is not a luxury. It’s a responsibility.
When I prioritize myself, I show up better—with work, with people, with purpose. When I rest, I am more innovative. When I listen to my body, I make more informed choices. When I practice compassion for myself, I am more likely to do the same for others.
Self-care is not an escape strategy for life. It’s making life so good that you’d never need an escape plan.
Develop Your Own Weekly Reset Plan
What works for me may not work for you—and that’s okay! The key is intentionality. Below are some ideas with which to create your own plan:
- Select a Reset Day: Pick one day a week that you pause, reflect, and plan.
- Find Your Pillars: What is self-care for you? (Sleep? Movement? Creativity? Connection?)
- Make It Realistic: Start small. You do not need a 10-step ritual. Even 10 mindful minutes matter.
- Guard the Time: Schedule it off in your calendar like any other appointment.
- Be Nice to Yourself: There are going to be off weeks. That’s alright. Re-set again, without guilt.
Final Thoughts
If you’ve been running on fumes, I invite you to stop. To breathe. To ask yourself not “What do I need to do?” but “What do I need to feel whole?”
Because when you prioritize your own needs, you do more than survive—you thrive.
Remember: Self-care is not selfish. It’s sacred. You earned it, and you earned it every wee
