The 5 Day Self Care Challenge


What is it

Headspace defines Mindfulness as the idea of learning how to be fully present and engaged in the moment, aware of your thoughts and feelings without distraction or judgment.

The great thing about mindfulness is that it has been proven to help decrease stress, improve sleep, and even reduce anxiety and depression.

So, regardless of how silly you might feel at the start, this is one of the easiest ways to care for yourself better!

The challenge

Complete the 5 senses challenge!

The idea of the 5 senses challenge is to try and improve your ability to be fully present in the moment. The more you practise this skill, the better you're going to get at it.

To prepare for today's challenge, set an alarm on your phone that will go off at least 3 times throughout the day. Then, throughout the day, when the timer goes off, no matter what you're doing take a moment to notice something you can see, hear, feel, smell, and taste.

Bonus Stuff

Warrior Technique

Another great way to become more mindful is through checking in with your body. At CGM our favourite way to do this is through the Warrior Technique! Give it a crack...

Put your feet shoulder width apart, stand up tall and proud, roll your shoulders back, face your chin towards the sky, put one hand on your hip and the other in a fist shooting towards the sky, then, finish it off by putting a smile on your face.

In this position take 3 breaths in and ask yourself: How do you feel RIGHT now?

Headspace Mini-Mediation - Appreciate Nature

We LOVE this little mini meditation from Headspace. If you like it, we'd definitely recommend giving their app a go too! Find it here.


What is it

Self Celebration is all about embracing and loving the person that you are right now. It is about taking time for you and celebrating the incredible body that you have. 

Prioritising self care and looking after our bodies obviously has numerous health effects but aside from these, it just feels really good and is a great thing to try and include into our daily routines.

The challenge

It's time to treat yo'self girl!

We want you to set aside some time today to celebrate yourself and show yourself some love. You can pick anything you like to celebrate yourself but the rules are it has to be beneficial to your health as well. Some examples of celebrations might be: 

  • Face mask
  • Bubble bath
  • Walk in nature
  • Homemade meal
  • Movie night
  • Massage

Bonus stuff

If you're keen on bringing a bit more self celebration into your every day routine - but don't have the time to have a bath every day - we'd recommend that you try and look at your existing daily routine and see whether there's anything you can make a bit more special or intentional throughout the day.

For example - let's day every morning you get up and make yourself a coffee and then drink it while you do your hair. Instead of running around the house while you drink it, could you instead take 5 minutes to sit, relax and enjoy the coffee? 

Making simple changes like this has the power completely transform your day!


What is it

We all know we're supposed to be drinking more water. But do you know why? The benefits of drinking enough water are literally endless - more energy, less headaches, better skin, improved digestion, and the list just goes on!

Getting into the habit of drinking enough water (which is approx 2L per day btw) can be tough but it's undoubtedly worth it! Drinking water is basically one of the pillars of good self care!

The challenge

Today's challenge is an obvious one - let's drink some water! You need to reach 2L in total by the end of the day!

Bonus stuff

Do you know that there are super awesome things out there in the world to help you improve your water intake? If you're really keen, you could get yourself a 2L drink bottle and fill it up every morning or you could even check out these water bottles which have been designed to help you drink more water!


What is it

Every now and then we all need a socials detox. Basically, to detox your socials you need to go through and unfollow any accounts that don't make you feel positive in some way. If you're following accounts that make you feel any sort of negativity - for example: self conscious, jealous, or unaccomplished - a socials detox is the perfect time to unfollow them!

The challenge

Today's challenge is to go through your following list and unfollow anyone that brings you down. As you go through your list, ask yourself the question - does this person's content make me feel good? If the answer isn't yes then it's time for an unfollow!

Bonus stuff

Bonus challenge - While you're at it, why don't you try and follow some inspiring accounts? There are some incredibly inspiring and uplifting accounts out there that are sure to make you feel amazing! 

Looking for some accounts to follow? We love @katewas_, @turiapitt, and our very own @caitlin_robertson

Oh and obviously, if you're not following @countrygirlmanagement then make sure you get onto that pronto!!


What is it

We all know what fresh air is - and probably how good it is for us mentally and physically - but too many of us are locked indoors all day and never actually spend any time outside!

Fresh air has a heap of health benefits including improved energy levels and blood pressure, and faster healing times!

The challenge

Today's challenge is to spend at least 30 minutes OUTSIDE! Go for a walk, have a picnic, do an outdoor workout, or have a swim. Your body will thank you for it!

Bonus stuff

While you're spending time outside, why don't you try to keep away from your technology as well? Try not to look at your phone the whole time and practise your mindfulness (you could even do the 5 senses activity). This will leave you with a clearer mind for whatever you do next!

How did you go with the 5 day challenge? Share your results with us! @countrygirlmanagement

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