Self Care Sunday Routine for Rejuvenation
That bittersweet 24 hours before you have to go back to work.
Well, instead of spending this Sunday wallowing in “Monday dread”, why not try a self care Sunday routine?
Not only will it help you to truly relax and enjoy the last day of your precious weekend, but it will also rejuvenate your mind and body for the week that lies ahead.
Everybody’s self care routine will differ depending on personal preferences, lifestyle, etc. but here are some ideas to hopefully inspire you.
For more self care ideas categorized by mental self care, physical self care, and spiritual self care, check out this post: 33 Self Care Ideas for Stress Relief.
(There is also a quiz you can take to assess your current level of self care as well as some self care worksheets in the Freebie Library.)
* This post contains affiliate links. I am a Bluehost, Thrive Themes, ConvertKit & Tailwind affiliate, meaning that if you click on a qualifying link and make a purchase, I may earn a commission.
3D Success, LLC. is also a participant in the Amazon Services LLC Associates Program, an affiliate advertising program designed to provide a means for sites to earn advertising fees by advertising and linking to Amazon.com
Please read the Disclaimer for more info.
Sign up for exclusive access to the Freebie Library (a regularly updated collection of free downloadable content) and updates from the blog.
1. Sleep In
Sleep is a vital component of health.
When you are sleeping, your body restores itself by regulating your hormones and repairing your muscles and bones.
Your brain also engages in activities it otherwise is not able to do when you’re awake.
Like consolidating new memories, processing and organizing information and removing toxins that have built up in your brain when you were awake.
If you don’t get enough sleep (7-9 hours a night), there are many negative consequences, such as:
- reduced concentration
- impaired memory
- lowered immune function
- bad mood
- increased risk for high blood pressure, diabetes, heart disease, depression and obesity
That’s why sleeping in is a critical component of a healthy self care routine. Not just for “Self Care Sunday”, but every day.
So, do yourself a solid and hit the hay a little earlier.
And don’t be on your phone for at least a half an hour before bedtime. The blue light interferes with your circadian rhythms and the production of melatonin, an essential hormone for restful sleep.
2. Put on some comfy clothes
What you wear has an effect on your mental health.
You wouldn’t wear the same thing to work as you would when you’re relaxing at home would you?
I certainly wouldn’t!
Clothes have the power to affect how you feel about yourself and how you feel in general.
As a highly sensitive person (HSP), I simply cannot stand uncomfortable, tight, scratchy, pinchy clothes or shoes.
And fortunately, I now have the blessing of working from home so I can wear what I want.
But if you have to dress a certain way for work all week, take full advantage of this self care Sunday and wear loose, comfy clothes all day.
3. Wash your sheets & use linen spray
We should all be washing our sheets at least once every two weeks.
Every hour, our bodies shed approximately 200 million dead skin cells.
Tiny dust mites that are invisible to the naked eye feed on those cells – and then poop.
That fecal matter can cause allergies and make asthma worse – plus, it’s just gross to think about all those germs and bacteria festering in your bed sheets!
So, make washing your sheets a part of your self care Sunday routine. Once you get in the habit of washing your sheets weekly, you may notice that you sleep more peacefully.
For an added bonus, spray your sheets with linen spray.
Just be careful about which kind you use – most commercial brands are filled with synthetic fragrance and other unhealthy additives.
I make a room spray with just organic essential oil, distilled water, and 100-proof vodka. *Try lavender essential oil for relaxation.
4. Drink herbal tea (& lots of water throughout the day)
Herbal tea is made by steeping various parts of plants and flowers.
Like essential oil, herbal tea has loads of natural health benefits.
Teas have been used medicinally for thousands of years and can help with relieving stress, fighting colds, improving digestion, boosting the immune system, reducing inflammation, slowing the aging process, lowering blood pressure, aiding in weight loss, getting rid of headaches, and more!
Some of my favorites include Yogi Kava tea, (paid link) peppermint tea, and chamomile tea.
In addition to drinking some soothing herbal tea, make sure you are staying hydrated throughout the day.
Drink at least eight 8 oz. glasses of water throughout the day – just like sleep, water is important for optimal brain and body function.
5. Light a beeswax candle
Yes, specifically a beeswax candle.
Beeswax candles give off a natural golden glow and do not produce toxic smoke or soot like other types of candles.
Paraffin candles are a petroleum byproduct, created from the sludge waste produced when crude oil is refined into gasoline.
Soy candles are not much better and often contain poisonous dyes and synthetic fragrances. Not to mention that about 94% of U.S. soybean crops are genetically modified.
Beeswax candles, on the other hand, are made from pure and natural beeswax. They are non-toxic, chemical free, and all natural.
They are also hypoallergenic and produce negative ions which help to clean the air.
So, if you suffer from allergies or asthma, this may be the natural remedy you’ve been searching for!
Read this article if you’re interested in learning more about the surprising health benefits of beeswax candles.
Self Care Sunday Routine
6. Do some gratitude exercises
Expressing gratitude improves our lives in so many ways.
It releases dopamine and serotonin in the brain, making us feel happier and more at peace.
It also improves our resilience and ability to cope with stressful situations.
Gratitude helps us to keep things in perspective by acknowledging and appreciating all the things we have to be grateful for.
Unfortunately, our fast-paced lives often get in the way of taking some time to simply reflect on all the wonderful little things that we already have.
On this self care Sunday, take some time to express gratitude for all your blessings in your own way.
You could write in a journal or do some gratitude exercises.
There are some gratitude journal prompts and exercises available for you in the Freebie Library if that’s something you’d like to try.
7. Do some yoga/meditation/stretching
I’ve said it before – yoga has changed my life.
I’m so much calmer and in tune with my body now than I was before I got into the habit of doing yoga.
If you’re just starting out, try doing some beginner poses like cat/cow, downward facing dog, cobra, and legs up the wall pose.
But if yoga is just not your thing, try stretching instead.
And as you do your yoga or stretching exercises, try not to think about anything else. This is a great opportunity to incorporate mindfulness meditation.
When thoughts come into your mind, acknowledge them without judgment and then gently push them away, focusing only on your breath and the current moment.
8. Go for a walk outside/bike ride
Few things are as rejuvenating and awe-inspiring as nature.
Being outside for just 20 minutes a day can have a significant effect on your mood and stress levels.
So, get outside and breathe in the fresh air. Walk amongst the trees. Marvel at the sky.
I recently got a mountain bike and I absolutely love biking through the parks and trails here in Colorado.
As you walk or ride your bike, be sure to breathe. Allow your stomach to expand as you breathe through your nose.
Also, bring some water with you – I have a Camelbak (paid link) backpack that I fill with water before I leave the house.
9. Pick some flowers & put them in a vase or hang them to dry
On your walk, perhaps you will see some wildflowers or interesting leaves.
Why not take some home with you? You could pick a variety of flowers and greenery to put in a vase and enjoy at home.
Or, you could hang them upside down to create a dried flower bouquet like this one!
Another option for your self care Sunday is gardening. If you are lucky enough to have your own house with a yard, get out in the dirt.
Touching your bare feet to the soil is called “earthing” – it allows you to connect more directly to the earth’s energy.
I find this to be an excellent grounding technique that comes with a multitude of health benefits. Studies have shown that earthing:
- Regulates cortisol
- Improves sleep
- Neutralizes of free radicals
- Reduces of pain
- Promotes relaxation
10. Indulge in a special meal/dessert (especially chocolate!)
It’s certainly important to eat healthy, but it’s also good to indulge every once in a while.
Treat yourself to a special meal – especially a home cooked one. Make a tried and true “comfort meal” recipe or maybe try something new.
There are tons of ideas on Pinterest.
Also, don’t skip dessert today! Indulge your sweet tooth, especially with chocolate.
Dark chocolate has numerous health benefits and is one of the best foods for anxiety.
11. Watch a TV show or movie/read a book
If you’re anything like me, you enjoy a good “binge watch”!
Whether it’s movies, Netflix shows or a book, spend some time mentally immersed in another environment. Take your mind off your personal struggles, worries, and “to-do” list.
You may not have time during the week to watch or read all the things you want to during the week, so take advantage of this self care Sunday and catch up.
Curl up on the couch with your comfy clothes and a cup of tea for a cozy, carefree and relaxing evening.
You’ll be glad you did once the week ahead gets into full swing.
Self Care Sunday Routine
12. Take an aromatherapy bath or shower
Taking a hot bath or shower before bed can help you relax and have a peaceful sleep.
While you’re at it, why not incorporate aromatherapy for added health benefits?
Just make sure you are using essential oils and not fragrance oils or other products with toxic additives.
I make bath bombs, bath salts and shower melts with organic lavender, lemongrass, or peppermint essential oils.
They include skin-loving ingredients like coconut oil, kaolin clay and coconut milk powder and stress-reducing ingredients like Epsom salts, dead sea salt and pink Himalayan salt.
You could try making your own DIY bath bomb or shower melt on Saturday and then enjoy it in your bath/shower on self care Sunday!
*Be careful with commercial bath products – many of them contain SLS, parabens, polysorbate-80, mica, petroleum, phthalates, and other artificial ingredients.
13. Exfoliate & moisturize your skin/give yourself a pedicure
Now that your skin is softened from your bath or shower, it’s a perfect opportunity to show your feet some love.
I don’t know about you, but mine can get pretty dry, especially when I wear flip flops during the summer.
I exfoliate the bottoms of my feet with these purple pumice bars that I get from Sally Beauty supply. Then, I put on some lotion mixed with various oils like jojoba, raspberry, and rosehip.
(Use what you have, but again be careful with commercial products – read the ingredient list to make sure you’re not slathering chemicals all over your body.)
14. Cuddle & play with your pet
This self care Sunday, take some time to observe your pet – watch how they relax, how they breathe, how little things bring them joy.
Cuddle with them, play with them, or simply do an activity around them (my cat loves it when I’m cleaning/organizing!).
If you don’t have pets, consider volunteering for an animal shelter. People and animals have so much to offer each other – especially in terms of companionship and stress reduction.
Or, consider donating (even small amounts help so much) to causes like Taki’s Shelter – one of my personal favorites.
This amazing guy Takis has dedicated his life to rescuing over 400 dogs and other animals. Check out his YouTube channel to see the heartwarming rescues and his huge, paradise on earth shelter.
15. Prepare for the week ahead (meal prep, organize & declutter, brain dump, etc.)
Preparing for the week ahead helps to ensure that things go as smoothly and as stress-free as possible.
Depending on your schedule, job, lifestyle, etc. this may include things like preparing meals for the week, organizing your home office, or picking out your outfits.
One thing I would recommend is doing a brain dump. If you’ve never done this before, you will probably be amazed at how cathartic it is!
Here’s the blog post with instructions on how to clear your mind with a brain dump and there are also brain dump worksheets in the Freebie Library to help you.
16. Listen to some relaxing music & do some deep breathing exercises
Did you know that music can change brain function as much as some medications?
It’s true! Certain frequencies - 432 Hz and 528 Hz – produce healing energy which helps to repair DNA, release emotional blockages, and promote relaxation.
But, even music not in those frequencies can have an effect on your emotional state. So, put on some music that you like and practice some deep breathing exercises while you’re at it.
I like to do box breathing, a technique used by the U.S. Navy SEALS in stressful situations.
Check out this video if you’d like to try it.
17. Focus on spiritual growth/personal development
The last idea I’m going to leave you with for your self care Sunday focuses on spiritual growth/personal development.
Is there anything that you are struggling with?
Spend some time working on these things.
If you are religious, pray. If not, set some goals and maybe seek guidance on how to continue improving yourself and your life.
Here is a blog post I wrote on how to create your own personal development plan.
I hope these ideas gave you some inspiration for your self care Sunday!
What do you like to do for self care? Let me know in the comments.
Share this & help someone else!