Have you ever wondered if it would be difficult to live a healthier lifestyle?

Here is a 20 Day Self Care & Wellness Challenge to try a few things out!

It is designed to be an easy addition to a busy day with no prep needed. Feel free to do the days in order, or pick the ones that you would like to try. 

Often times, we don't know how much better we can feel until we make some changes in our lifestyle. 

Just for fun, I created a Bingo card to complete during the challenge as well. 

Day 1: Step outside for 5 minutes and take 10 deep breaths.

When you breathe in, your stomach should go out. This is breathing with your diaphragm. Hold your breath for a few seconds if you are able for relaxing benefits.

There’s just something wonderful about being outside, isn’t there? The more that I study things, the more that I am amazed and in awe of our Creator.

The earth has negative ions which we need, especially after all the time we spend in front of screens. This is one area of life where positive is not a good thing! When you go outside barefoot (called grounding), your body absorbs the negative ions from the earth. Running water also has this effect. That’s why the beaches and waterfalls make you feel so good. Mountains have negative ions too. Not to mention, the sun’s rays giving your body that wonderful Vitamin D.

Day 2: Write down 2 things you’re grateful for (use a note app if you’re on the go).

Gratitude is such an easy, intentional choice to make. Unfortunately, it doesn’t usually come on its own. We tend to go to the negative, but retraining our brain is possible! The more you practice having gratitude, the easier and more second nature that it becomes. 

This is also a great practice to demonstrate and model for our kids! If you’re feeling down, or depressed, or just in a bad mood, thinking about allllllll that you have to be grateful for can really help. 

Pro tip: add this list of gratitude to your prayer life and just watch what God does! 

Day 3: Drink a full glass of water right after you wake up. Nothing else. Just plain water. 

A study done in 2020 found that drinking 16 oz of water after a 12 hour fast improved memory. Even a small amount of water was shown to help regulate your mood and lessen fatigue. 

I always knew that water was important, but I did not know it had anything to do with improving memory! 

Throughout the day, try adding citrus essential oils or vitality drops to your water for flavor and health benefits. Citrus oils can help the body detox and boost your mood. Vitality drops contain electrolytes, which help keep your body hydrated and balance pH levels, just to name a couple. 

Day 4: Say something kind to yourself in the mirror. 

I know it seems silly. Or childish. Or maybe even foolish. 

Just remember that God designed our brains to be amazing information collecting machines. The words that you speak about yourself are forever stored in your mind. 

Words are powerful! 

One fun fact about our brains: They don’t understand a lie. That means everything must make sense and be the truth. Your body will work overtime to make the things that you say come true. 

Let that sink in for a minute. If you’re always commenting in a negative way about your weight, or your memory, etc. you’re basically creating a self sabotaging situation. 

Let’s flip the script. Speak encouragement and life-giving words to yourself. 

Speak life into your kids. Remember words can build up or tear down. Bring life to those around you! A compliment goes a long way. 

If talking into the mirror is too much, try sending a friend a compliment. I try to say something to those around me if I’m thinking they look nice, or if I have anything nice to say. You never know what kinds of battles the people around you are facing. Even if they seem happy and like they have it all together. It may just be a facade and they could be hanging on by a thread. A compliment or kind word from someone else may just make their day!

Day 5: S-t-r-e-t-c-h

Do 10 slow stretches wherever you are (arms, neck, back, legs). 

Stretching has several health benefits, it also can be relaxing if you’re doing it right. It shouldn’t be painful. Intentional movement is almost always good for the body. “They” say sitting is the new smoking, so why not take a break from your desk and do a quick stretch?

Tip: Make sure that you are holding the stretch and NOT bouncing, which could lead to muscle damage.

Your body is symmetrical, so make sure that you do the same stretches on each side. I.e., don’t stretch your right arm and not your left.

Benefits of stretching:

• Decrease your risk of injuries
• Help your joints move better
• Increase blood flow to your muscles
• Help your muscles work better

A quick search yields many different stretches. Just find some that you like and give ‘em a try! I like to do ones that are easy to do standing up for when I’m working on my computer and some that I can do with my girls. You can even do some while you are doing other tasks like brushing your teeth or washing the dishes. Now, that would be a challenge! 

Day 6: Make something for a friend. 

An oily DIY, a card, painting, or even coloring a page from one of those adult coloring books. They even make postcards that you can color and then send to someone. 

Giving a “just because” present or sending something in the mail is so much fun! As adults, we often neglect loving on our friends out of the busyness of life and being so stuck in our own little world. 

Think about something that you could do/make/send a friend. It does not have to be anything large, or expensive. I love getting letters in the mail! 

If you’re really struggling to think of anything, you can always go online to find ideas for gifts. At least, that’s what I do when I need some inspiration! 

Speaking of presents,..... I have something for you! 

Click here for my 7 steps to a Healthier, Toxin-free Life! Let’s go from surviving to thriving! 

Day 7: Take a 5 -10 minute walk — even if it’s just around your house or yard. 

Look. 

What do you see? Are you inside? Take a moment to really enjoy and be thankful for what you have. We moved into a larger house and now each of my girls has their own bedroom. To say that it’s amazing is an understatement! I have to be intentional about being grateful and stopping to thank God for everything that He has blessed me with. 

Are you outside? Do you see flowers? Kids playing in the yard? People walking their dogs? Stop to listen. 

Make it a game with your kids to say how many different things you see when you’re out and about. As a bonus, this will teach them to be aware of their surroundings!

Listen.

Sometimes, #momlife can make it almost impossible to want to listen. Haha. All the noises and emotions in our households can sometimes feel overwhelming. Listen anyway. In a different way. Listen to your kids playing together and not fighting (at least during this moment), the washing machine cleaning your clothes, maybe your dishwasher is running. 

Can you hear nature outside? I love to open my windows when the weather is nice. There’s just something about hearing birds chirping that brings me joy. (Unless I’m trying to sleep!) The wind blowing the leaves on the trees, lawn mowers going, horse buggies clicking down the road. All of these noises can become just background noises that we learn to tune out. Stop and listen.  

Smell. 

This time of year is so beautiful with all of the new life! Birds building nests, flowers blooming, green grass growing again. Sometimes, a whiff of fresh air is all you need to boost your mood. If you’re ever feeling crummy, try it! The old saying, “Stop to smell the roses” literally applies here. Make it a habit. 

If you’re inside, maybe you’re smelling fresh baked bread. Yum! Or the oils in your diffuser. 

Experience and be present where you are. Being intentional about stopping and experiencing life is such a gift. In this crazy, fast-paced world that we live in, slow down and just take it all in. Doing this is so good for your mental and emotional health too!  

Day 8: Unplug from your phone.

Do it for at least 20 minutes, but I’d challenge you to do more! (set a timer if needed). If you have an iPhone, you can set it to airplane mode or set a recurring focus time. 

We were not meant to be constantly available to hundreds of people at a moment’s notice. This constant need to check our phones is taking away our time and energy from everything, including our kids. 

If this goes well, why not continue? You could even try a social media fast! 

Day 9: Snack on a fruit or veggie instead of something processed. 

Hippocrates said, “Let food be thy medicine and medicine be thy food.”

What we eat really does matter! 

The goal is to eat as close to nature as possible. If you know exactly what you are eating, that’s a great start! The boxes in the aisles at the grocery store with ingredients that are difficult to pronounce out loud are not real food. Maybe at one point in time they were, but the corruption in the food industry runs deep. That’s a whole ‘nother post and possible rabbit hole. 

Pro tips:

-Stick with ingredients that you can read and identify. 

-Learn the different names used for sugar. Sugar feeds cancer cells!

-Shop at farmer’s markets and through local farms directly, if possible.

-Avoid MSG, High Fructose Corn Syrup, and vegetable oils.

-Eat healthy fats - like avocados, nuts, eggs, and dark chocolate - instead of reaching for a cookie or ice cream treat. Those are ok in moderation, but if you are eating enough good fats, you won’t crave the sugar nearly as much! 

Day 10: Rest! 💤

I’m reminding myself here, because sleep is usually the first thing I sacrifice if I’m behind. Once the girls are in bed, I know I have uninterrupted time to do whatever I need/want to do. That usually means spending an hour finishing up house stuff, spending time on relationships, and working on the computer. 

I’m a night owl 🦉 so I work best at night. And I have been known to “burn the midnight oil” many a night! It’s a work in progress, but I know I need to make some changes. 

🥱There are so many benefits of sleep, but here are just a few:

😴 repairing & maintenance throughout body 

😴 blood sugar regulated 

😴 heart health

😴 improved memory, judgement, & mood

😴 immune system support (this is why it’s extra important to get enough sleep when you’re not feeling well)

The minimum amount of sleep suggested is 7 hours. 🛏️

💤 How many hours do you get on a typical night? 💤

Click here for my free 7 Steps to Becoming a Happier Mom. 

Day 11: Sit down and drink something warm without multitasking. ☕️

I know that mom guilt can be next level sometimes, but trust me. 

✨ Sitting in stillness is gold. ✨

If you have little early risers like me, you’ll have to be strategic and/or creative to carve out some time to do this, but it can be done! 😆

🤔 When’s the last time that you sat and enjoyed a beverage without doing anything else? 

I’m always trying to cram in as many things as possible. You know, like folding laundry, listening to a podcast, putting dishes away, all while making dinner. 😆

The laundry and dishes can wait. So can that little pile of dust bunnies. 🤣 The piles of toys scattered on the floor and someone’s misplaced shoes. Resist the urge to do all.the.things and relax for a few minutes. Your body will thank you. 

What is your fave warm beverage? Tell me in the comments! 👇🏼

Day 12: Diffuse your fave essential oil or make a simmer pot on the stove. 

🌸 Fragrance might smell nice, but it can quietly add to the toxin load in your home. Most “fragrance” labels hide a mix of chemicals—some linked to hormone disruption, allergies, and even asthma. 

🌼 These chemicals linger in the air of your home and settle on surfaces your kids touch every day. Over time, that buildup can stress their developing bodies and immune systems.

😊 Want to lighten the load? Go fragrance-free or choose products scented only with pure essential oils. 

✅ Small switch, big impact.

Day 13: Text or call a friend just to say hi.

It was another busy day, juggling housework, homeschool, and running a business. My girls had somehow managed to empty an entire room full of toys from one end of the house to the other. I was knee-deep in laundry, trying to remember the last time I shampooed my own hair, when I grabbed the stack of mail from the counter—mostly bills and junk mail. But tucked in the middle was a little cream-colored envelope with my name written in my friend Jessye’s handwriting.

I hadn’t texted her in weeks. You know the kind of friends that you may not contact for months and then when you do, you just pick up where you left off? That’s us. Our kids love to play together, and we do play dates when we can. 

I opened the envelope while standing at the kitchen counter, hugging a crying toddler on my hip, and inside was the sweetest little card. No big occasion, just an encouraging note. My family had recently suffered two tragedies and I was geographically too far to be there for them. 

It stopped me in my tracks. I actually cried a little, which surprised me. But it was one of those moments where someone sees your chaos and chooses to speak life into it. She didn’t have to send that note. She could’ve kept scrolling or thought “I should reach out” and moved on. But she didn’t. She paused and wrote, and it meant the world.

So here’s what I want to say to you, momma: Send the note. Take five minutes, grab a sticky note or a card from the dollar store, and send it. You never know what your words might do for someone’s heart that day. And bonus—your kids get to see you showing up for your people in the most simple, meaningful way.

You don’t need fancy stationery. You don’t need the perfect words. Just write from your heart. It matters more than you think.

Have you ever sent a card to a friend for no reason? 

Day 14: Close your eyes and take 5 deep belly breaths.

🫁 Regulating breathing has been practiced for centuries. Focusing your mind on physical breathing has so many benefits. 

🫁 Your diaphragm is a muscle connected to the bottom of your lungs. It separates the chest cavity from the abdomen.

🫁 Using the diaphragm to breathe helps bring in a greater amount of oxygen because it increases the airflow. Unconscious breathing rarely activates the diaphragm and produces shallow breathing. That means you have to concentrate on your breathing to move your diaphragm. 

🫁 All of our cells need oxygen. The more air we breathe in, the more potential oxygen our body has to distribute. 

🫁 When deep breathing, your belly should rise when you breathe in and fall when you breathe out. It’s even better if you can hold the air for a few seconds in between. 

🫁 This process of deep breathing can regulate your emotions too! 

Have you ever tried this before? 

Day 15: Apply Stress Away essential oil blend to wrists or neck before starting your busy day.

Stress Away is one of my favorite essential oil blends. When I started using oils, I was a public school teacher in middle school. Boy, did I need to reduce some stress! 

Now that I’m homeschooling, I continue to rely on it to help me manage my emotions. I have 3 very strong willed daughters who also have a side of sass. (I have no idea where they get that from 😆)

I love the vanilla scent of Stress Away! I’ve found it works great in diffusers, applied directly on my wrists, and as a room spray. 

Pro tip: Keep a Stress Away roller in your bag to use during any “mom meltdown” moments.

Day 16: Declutter one small area — even a drawer or purse.

🗑️ Decluttering can be a game-changer for moms, both practically and emotionally. 

Here are some tips:

📎 Start Small: One drawer, one shelf, or one category (like toys or clothes) at a time.

📎 Use the 15-Minute Rule: Set a timer and declutter for just 15 minutes a day. It’s less overwhelming and adds up quickly.

📎 Create a Donate Box: Keep a box somewhere handy so you can toss in items as you find them.

📎 Involve Your Kids: Make it a game or challenge to fill a box with items they no longer use.

📎 Be Ruthless With Duplicates: You likely don’t need five spatulas or ten water bottles.

📎 Use the “One In, One Out” Rule: For every new item that comes into the home, one must go.

🧐 Still not convinced? 

Here are a few benefits to sweeten the deal:

🧹 After decluttering, it’s easier to clean. Fewer items = less dusting, organizing, and general maintenance.

🗒️ An organized space gives you an improved focus. A clean space helps both moms and kids concentrate better—this is especially helpful for homeschooling or working from home.

🤩 Letting go of stuff can be emotionally freeing and give a sense of control during chaotic seasons of motherhood. This is a great mood booster and it’s productive too!

I’m curious. 🤨 Do you like to declutter or do you avoid it? 

Day 17: Put on clothes, lipstick, or anything that makes you feel good — even at home.

Being a stay-at-home mom has so many perks, but one drawback is the lack of ambition to actually get dressed. If we aren’t going anywhere, it is very easy and often common to just wear sweats, or leggings, or stay in my pajamas. 🤣 😬 🤭 

There is something to be said about actually getting dressed, though. It sends a signal to your body and others around you. 

🤔 I’ve found that sometimes it’s hard to be productive when you are dressed for total comfort. I’m talking to you, sweat pants. Getting dressed just tends to set the day up for success. If you are always wearing lounge clothes and never bothering to do your hair, over time, that can create some negative thoughts and perceptions. Not to mention, your significant other comes home and sees you all frumpy. If you have a good one like I do, what you wear really doesn’t matter, but it is nice to dress up for him sometimes. 

I am not saying we need to be June Cleaver, or clean the house in pearls. That is just ridiculous! But, don’t neglect yourself so much that you fall into a trap of never wearing things that make you feel good. 

So, whether you work from home, or you’re a SAHM like me, do something special for yourself today. It doesn’t have to be clothes or makeup. A small gesture can really boost your mood! 

Pro tip: Decide ahead of time what you will wear/do and lay it out the night before. Then, it’s even easier in the morning with the chaos to stick to it! 

Day 18: Try NingXia Red in the morning or as a 2 p.m. energy boost.

🍷An experiment was done to test the results of consistent consumption of NingXia Red for 2 months. 

🍷The experimental group drank 2 oz of NingXia Red every morning for 60 days.

🍷The control group made no changes.

🍷After 60 days of continued use, NingXia Red was clinically shown to:

     🍷significantly increase physical energy levels by 35%

     🍷reduce physical limitations by 36%

     🍷improve sleep patterns 

     🍷increase time asleep by an average of 21 minutes

     🍷support healthy inflammation response

     🍷significantly reduce daily stress by 23%

     🍷improve mental wellbeing

     🍷support/promote healthy respiratory function

WOW! 🤯 Who couldn’t benefit from this wonderful drink?! 

We love this juice and my girls are always asking for it with breakfast. With so many other morning juices laden with sugar, I’m grateful that we have this healthy alternative. 

Pro Tip: Add a drop of Orange or Lime Vitality to the red juice for a tasty twist.

Day 19: Laugh on purpose — watch a funny reel or think of a silly memory.

🤣 😆 🤭 😂 😝 🤣 😆 🤭 😂 😝

Laughter is such a gift. 

🤣 😆 🤭 😂 😝 🤣 😆 🤭 😂 😝

We all have people who make us laugh. Isn’t it a joy to be around those people? 

Laughter has been recognized as good medicine for centuries. The Cleveland Clinic lists several benefits of laughter. 

🤣 Reducing stress

🤣 Improving heart health

🤣 Increasing oxygen

As a society, many of us are in a constant state of fight or flight mode and it’s stressing our nervous system out. 

😫 We were not created to be in a constant state of stress. 😫 

This part of the nervous system was designed to protect us from danger. ‼️ With our busy lifestyles, it’s almost as if our bodies can’t tell the difference between a work deadline and a threat to our lives. Look more into the sympathetic nervous system for more info. 

Laughing and deep breathing activate the “chill” part of our nervous system. 😎 This is called the parasympathetic nervous system. It allows the body to relax a bit once it knows that you’re not in danger. 

The next time you’re feeling stressed, go to a house of mirrors. It’s a really good place to reflect.

🤣 Just couldn’t help dropping a silly joke in here. 

Not in a place where you can laugh? Try thinking of something that would make you smile like a song or happy memory. Sit with that thought for a few minutes. This can actually help calm the body down too. 

Pro tip: schedule these “chill moments” into your calendar so you remember to do them regularly.

Day 20: Self reflect. 

What did you do well during this challenge? 

✏️ Get out your calendar (or a sticky note) and write down a few things you are going to continue to do beyond this challenge. 

🤔 Think about an area that you can do better. Was one of the challenges a bit eye opening? How can you improve? What could you do differently?

I never really liked the saying “All good things must come to an end.” That’s not always true. If you found a few things during this challenge that resonated with you, keep doing them! Make sure you only focus on a few and don’t try to implement all 20 at once! Be reasonable with what you can accomplish. 

✨ Remember, making a few small changes over time can lead to huge impacts on your overall health & wellness! ✨ 

Want even more tips? Join my toxin-free group where I share resources, ideas, and swaps you can make to reduce toxins. 

Let’s go from just surviving to thriving! 👊🏼

Did you forget to print the Bingo card? Grab it here.

"Fear not, for I am with you; be not dismayed, for I am your God; I will strengthen you, I will help you, I will uphold you with my righteous right hand."  Isaiah 41:10