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  • Clara Oliveira

20-day Self-care Challenge

Updated: Apr 19


Photo Courtesy of Wix


If you know Jill or me (or have read some of our blogs), you know that we are all about self-care. What both of us find really difficult is to actually practice self-care or at least try to incorporate it into our routine. As Jill always says, we are a constant work in progress as we plan to get better and better at taking care of ourselves.


As for myself, I like to have prompts (or “challenges”) to remind myself of some things. So, if you are someone like us, wanting to practice more self-care but always forgetting about it or not sure about what the next step is, this post is for you.


Day 1: Set a morning routine

You won’t believe how something as simple as waking up at the same time every day can change your routine! As someone who has recently gone back to having a morning routine, I can say how much it affects my mood (for the better) and makes me more productive.


Day 2: Learn to meditate (or just do it, if you know how)

This is a challenging one for me, but definitely useful! There are always so many things going on in my mind at a certain time that I just wish I could clear my head once in a while. Just be still and try to not think about everything I have to do? Definitely sounds like an (impossible) plan!


Day 3: Take a social media break

I am on social media constantly, and usually not because I love it (don’t get me wrong, I do), but because of work. It is easy to feel overwhelmed by that. Even if you don’t work with social media, you are probably feeling more connected to your phone and more active on some platforms, so taking a break once in a while is definitely the way to go.

And if you want to go one step further, try a social media detox (Pinterest has a bunch of ideas for that).


Photo Courtesy of Marvin Meyer on Unsplash


Day 4: Journal your thoughts

I think journaling is an amazing way of practicing self-care! I do it once in a while and can really see the difference. For me, it has the effect of seeing my thoughts on paper instead of just jumbled in my head, so I can understand them better.


If you are not sure where to start, you can check out our post on 15 helpful journaling prompts!


Day 5: Take a 15-minute walk outdoors

If you are working from home like me, you know how easy it is to feel trapped and burned out. Even when it is just for 15 minutes, it is good to get yourself out there and see other people.


Day 6: Learn to cook a new recipe

You will see me looking for “easy recipes” (probably on TikTok) when I try to get this one done. I am not big on the cooking thing, but sometimes I am just in the mood to cook something, and it is always fun when it is something new.


Day 7: Write 3 intentions for yourself

Intentions, goals, self-reflection prompts… Whatever works for you is the right way to go. I have personally done that recently by setting 3 intentions for every week, and then I push myself to complete them.


Photo Courtesy of NeONBRAND on Unsplash


Day 8: Listen to a podcast

I would definitely recommend listening to Two Kids And A Career! And if you are in the mood for something different, rest assured that there is a podcast made for it out there!


Day 9: Listen to your favorite song or playlist

I love listening to music. I do it when I am working, running, traveling, and even in the shower. I have different playlists depending on the mood I am in and I cannot tell you how excited I get when I listen to my favorite ones! Some of them make me think of happy memories, but some of them just make me feel good for no reason at all. Find your playlist and get lost in it!


Day 10: Practice deep breathing

I started doing this some time ago whenever I felt angry or overwhelmed, and let me tell you… It really helps. I always try counting to ten, and if I don’t feel better by then, I try to think about something else and keep breathing. It always works.


Day 11: Try a free online workout

YouTube will be the perfect place for this! There are many phone apps that will give you different workouts depending on what you are looking for. I would probably try Zumba or some type of dancing because I think it would be more fun, but you should pick the one that makes you comfortable.


Day 12: Read a book for 15 minutes

This one is the easiest one on the list for me. I read pretty much every day before bed (and sometimes throughout the day too), and I love how reading takes me to another reality. And if you don’t know which book to choose from, I recommend using Goodreads (it is the best!).


Photo Courtesy of Wix


Day 13: Write a list of short-term goals

Even if you are not big on writing goals or planning, this is a good one. Split some of your big goals into several smaller tasks or just come up with quick goals you want to achieve.


Day 14: Declutter one space in your home

If you work from home, I would recommend decluttering your office (or workspace). As someone who is at home 90% of the time, I can say that cleaning your space (or sometimes even working in another room) makes a big difference.


Day 15: Make a mood board or a Pinterest board

I simply love Pinterest! I am not sure why, but I think as a creative person, it just makes me feel inspired (and sometimes, even motivated).


For this board specifically, include things that make you happy or motivated… And an extra tip: save that and use it as your phone or computer wallpaper.


Day 16: Give yourself a pep talk

I am a firm believer that our thoughts hold a lot of power and that by thinking positive things and believing in our potential, we can achieve pretty much anything we want. Get used to some positive thinking and give yourself a pep talk. You deserve the energy!


Day 17: Find a DIY project

The internet is full of them. There is one (or several) DIY project for every mood and taste, so just pick the one you like and go for it!


Photo Courtesy of Wix


Day 18: Make or buy your favorite meal

No need to explain this one, right? Food has a way of warming our hearts when we need it, so eating your favorite meal is definitely one of the biggest acts of self-care you could practice.


Day 19: Buy yourself something nice (or something you’ve been wanting for a while)

Again, no need to explain why this one is so beneficial. Whenever I buy myself something nice, I get extremely excited about it. It has the power to literally make my day.


Day 20: Create a bucket list

I have always been into the idea of setting goals, but a couple of weeks ago, I was talking to our interns about self-care and one of them mentioned how she had a bucket list for everything. She explained it as a way to get her ideas out of her head and hold herself accountable to accomplish those big scary things (like, going skydiving), and I couldn’t agree more.



You may be feeling overwhelmed by the number of things I just threw at you, but another thing Jill and I always talk about is how it is better to start small, grow, and adapt. So, I encourage you to try this self-care challenge (or create your own) or to incorporate at least one little self-care act into your day for a few weeks.


My recommendation would be to finish the challenge and then reflect back on the things that made you the happiest or that you think could be easily included in your day-to-day life moving forward. Of course, a lot of people are not able to buy something nice for themselves or to buy their favorite meal every day, but they can read for 15 minutes, listen to their favorite songs, or take small walks outside. Think about it and keep investing in yourself!




Clara Oliveira is a graduate student with a BA in Mass Communications and a BA in Interactive Media & Web Design (with a minor in advertising) from Lindenwood University. She is currently pursuing a double Master's Degree in Digital Marketing (Traffic Management and Lead Generation & Digital Project Management) in Spain.



She has been working with Jill Devine Media since June 2020 and works with other companies as well. She is originally from Rio de Janeiro, Brazil, but has lived in the United States for 3 years and studied abroad in California and New Zealand. She loves traveling, reading, and meeting new people.

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