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While guilt is a normal emotion we all feel—toxic guilt isn’t something you should have to deal with. Guilt is a complex emotion that you feel when you’ve done something wrong. As a child, and even as an adult, this is important. Guilt teaches you the difference between right and wrong, supports the development of morals that will act as a compass throughout your life, and so much more.

Toxic guilt, on the other hand, is what many women feel as adults. Instead of feeling guilty when you truly do something wrong—like hitting a friend on the playground—you feel it when you haven’t done anything “wrong.” 

For example, you might feel guilt when you set a boundary with a loved one. You do something that’s healthy and supportive for you, but feel guilty for disappointing them or making them unhappy in the process. This isn’t helpful guilt—this is toxic guilt.

Over time, this becomes a heavy burden, holding you back from living a truly fulfilling life. In this blog post, I’ll explore the concept of toxic guilt and, of course, share some practical steps to find that liberation you’ve been seeking. 

Your Daily Dose of Toxic Guilt

Toxic guilt refers to feelings that are disproportionate and irrational, and often disconnected from any real wrongdoing. The sad thing is, as an adult—and especially as a woman—you may feel this toxic guilt on a near-daily basis. Here are some examples of where you might see it show up in your life:

• Taking time for yourself: You feel selfish or undeserving when prioritizing your own needs.

• Achieving success or happiness: You may feel toxic guilt if others around you are struggling while you’re succeeding. 

• Making decisions for loved ones: If you’re a parent or a caretaker, you worry that your choices will negatively impact your children or the people you care for, even if those decisions are reasonable.

• Expressing personal needs or desires: You may feel this more intensely if those needs or desires inconvenience others. 

• Not meeting unrealistically high expectations: You see others following the status quo and you feel toxic guilt when you’re not. This goes hand-in-hand with any and all expectations, from unrealistic beauty standards to the standards both parents and women are held to. 

There are many reasons why you might feel that toxic guilt, so I want to talk about how to let it go and find a greater sense of peace in your life. 

5 Steps to Let Go of Guilt (The Toxic Kind!)

Some level of guilt is normal—it’s an emotion just like love, fear, anger, or joy. It’s the toxic kind that we want to let go of. To do so, you have to be willing to self-reflect, tap into your self-compassion, and get intentional about changing those negative thought patterns that are keeping you stuck. Here are five steps that have been helpful for me in making this happen.

Step 1: Become Aware of the Guilt

Step one is being aware of that toxic guilt. This is something you’ve likely been experiencing most of your adult life. Like any habit you’ve been doing for a long time, you might spiral into that negative mindset without even realizing it. 

One way to create this awareness is to make a list of trigger moments, or times when you know it comes up. For me, that unnecessary guilt can creep up when I need to take time off of work because I’m feeling under the weather or when I say no to a social gathering so that I can create more downtime for myself.

Knowing when it’s likely to show up will help you with the next step.

Step 2: Challenge the Toxic Guilt

This guilt is rarely the result of something you’ve done wrong. This is why it’s so important to challenge that emotion when one of those trigger moments happens. Doing this can be as simple as asking yourself, “Is this feeling of guilt real? Did I do something wrong?” This brings you back to reality and facts—rather than getting stuck in that spiral.

Step 3: Give Yourself Some Love

Now it’s time for self-compassion. You didn’t do anything wrong, yet you’ve been conditioned to believe otherwise. In this moment, it’s so important that you shift from critical to compassionate. For me, this often looks like a moment of talking to myself. I might say:

“This is a hard moment, Robin. It’s understandable that you might feel guilty right now because it’s what you’ve been taught. I know it’s hard to feel this and I understand why you’re struggling. I also know that you didn’t do anything wrong.”

The key to this is to talk to yourself like a best friend would talk to you. If you’re a parent, you can also think of how you would soothe your child. You want to be kind, loving and soft with yourself.

Step 4: Correct the Thought Pattern

According to the Principles of Neuroplasticity, you can literally change your brain (so cool!) over time. A therapist once taught me that all automatic thoughts are like train tracks. When you interrupt and correct the thought, you start building a new train track. Over time, the train follows the new train track that you built and thus, your thoughts change as well. The more you practice this, over time, you won’t automatically default to guilt. You’ll default to compassion, happiness or neutrality.

Step 5: Be Consistent

The key with this process is consistency. You have to catch that thought, give yourself some love, and then correct it again and again and again for this to work. The best way to ensure you stick with it is to build your mindfulness muscle. The more mindful you are, the easier it is to catch the guilt, and then follow through with each step.

Mindfulness for Overcoming Guilt That Doesn’t Serve You

Being mindful means that you’re present. Instead of living a busy life on auto-pilot, you’re engaged in each moment and aware of your feelings and emotions. Check out my blog post on mindful versus mindfull to learn more about the difference between these two things.

Living with more mindfulness means you’re not just letting thoughts take over—like toxic guilt. Instead, you’re aware and present, and can then tap into that compassion and challenge the guilt when it does arise.

There are many ways to develop more mindfulness in your everyday life, and here at Lindywell, we particularly love breathwork and Pilates. Both of these can be valuable tools in creating more mindfulness in every area of your life. Let’s look at how and why.

Mindfulness and Breathwork

This is a key mindfulness tool, according to Kiesha Yokers Head of Breathwork and Somatic Programs. As she said: “Breathwork is a perfect tool for building your mindfulness muscle because when you practice conscious, intentional breathing, you create space for rest. You also create space to turn down the volume on the noise that surrounds you and the constant clamor in your head, and you become more available to listen.”

With that greater capacity to listen, you can be more present and mindful—even outside of your breathwork session. Sign up for your free trial of our Pilates and breathwork app and get access to dozens of guided breathwork sessions, which our members love. Catherine said, “The breathwork sessions have also been such a gift.” While Jodene said, “The breathwork has been an eye-opener!”

Mindfulness and Pilates

The intentional and focused style of movement you do in Pilates gives you a chance to practice mindfulness every time you step on the mat. This is especially true at Lindywell, where you start each workout by tuning into the body and checking in with yourself. While studies have found this correlation between Pilates and mindfulness, we can also see just by looking at the 2,000+ reviews from our thousands of members across the globe!

Start your free trial of Lindywell and get instant access to 350+ workouts that range from 10 to 30 minutes. Even better, make one less decision each day and just do the workout of the day!

Let Go of Your Toxic Guilt

Toxic guilt is a bad friend—and it’s time to let go of her. While guilt can and does serve a purpose, this chronic form of guilt that comes up when you’re not doing anything wrong does not. I hope you can use these five steps to let go of toxic guilt that doesn’t serve you so you can make room for more joy and happiness in your life!

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We think about body image affirmations a little differently here at Lindywell. I use them often while guiding our workouts. Members will hear me say: “Meet your body where it’s at,” or “Take a moment to thank your body for all it’s done for you today.” I say this to remind them that, not only are our bodies incredible, but that these workouts are about so much more than how our bodies look.

At Lindywell we believe in the power of a grace-over-guilt mindset. This can relate to letting go of perfectionism and allowing room for mistakes, but it can also relate to how we view our bodies – choosing self-compassion over judgment, guilt, and shame. 

We believe that strength and mobility are important, but so is the way we talk to ourselves and view ourselves. At Lindywell, appreciating your body on a much deeper level – a level that goes far beyond outward appearance.

I want you to slow down, regulate your nervous system, and find some joy and calm in your day too. I want you to see how showing up for yourself for even 10 minutes isn’t just about your fitness, but about releasing stress and anxiety too.

Research shows when you infuse these kinds of body image affirmations into your movement, you impact both your mental and physical wellness. So, let’s dive into the research and then talk about how to seamlessly incorporate this practice into your workout routine. 

Why Combine Exercise with Body Image Affirmations

The prevalence of body image dissatisfaction has become a global health concern. You may have noticed this anecdotally, in your Instagram feed, for example—but it’s also being noticed and studied through global reports. 

The internalized pressure that stems from a mainstream society that favors smaller bodies can cause anxiety related to weight, shape, size, age, muscle tone, and other external features. Over time, these body image anxieties can escalate into eating disorders or compulsive exercising—but even if it doesn’t, we’re still left in a place of constant dissatisfaction with our bodies.

One way to combat this is to speak more love, grace, and self-compassion over our bodies as we mindfully move them. Rather than using exercise as a tool to control the areas we feel critical or insecure about, body image affirmations remind us to celebrate the joy of movement, while listening to what our bodies actually need in the moment. I know this might seem “woo-woo,” but there’s scientific evidence to back it up.     

If you believe you’re suffering from an eating disorder, we encourage you to seek support through organizations like ANAD or ProjectHEAL, where you’ll find educational resources and a 24/7 crisis helpline.

The Mental Health Connection

A recent study in the Behavioral Sciences Journal found that women who intentionally practiced self-compassion for three weeks reported an increase in overall body acceptance, confidence, and empowerment. This created an awareness of their capacity to reframe negative beliefs or behaviors around their appearance. The research also showed that this self-compassion results in less shame, depression, anxiety, body comparison, and critical inner dialogue. I know we can all use less of that.

According to another study, positive body image attitudes, practices, and beliefs will lead to appreciation for how the body functions, instead of just focusing on how it looks. It can also lead to higher self-esteem and more satisfaction in life. 

All of this is incredible to me—our brains have so much power! (Learn more about that in Principles of Neuroplasticity 101: How to Change Your Health Habits.)

The Physical Health Connection

Nurturing a positive body image can increase feelings of physical competence too. In other words, when you’re comfortable and secure in your body, you feel more confident in your own athletic or fitness abilities. This, in turn, reinforces the desire to be active, which correlates with improved muscular strength, endurance, and cardiorespiratory function. All of this impacts so much of your physical health!

Body image affirmations could even help to bolster exercise adherence, according to this recent report. That’s because this practice teaches you to notice when body ruminations or anxieties surface, so you can redirect those thoughts toward healthier exercise motivations that have nothing to do with appearance (ex. being active with your kids or fur babies). 

When movement is about more than how your body looks, you’re more deeply connected to your “why,” which is a much more powerful motivator than image.

How to Infuse Body Image Affirmations into Your Workout

I am suggesting bringing these powerful body image affirmations into your movement routine to help you tap into the innate mind-body connection we all have. In doing so, you may find it’s easier to choose a pace that feels good for you or allow yourself to use more modifications. In other words, you’re more likely to honor what your own unique, miraculous body is capable of today—which is different from tomorrow or yesterday! 

Instead of pushing or forcing, which makes you feel shame or frustration, you can simply allow yourself to move in whatever way feels good. That is what leads to the long-term commitment to movement you’ve been seeking.  (It’s also not about having more motivation; check out my blog post on motivation vs. consistency to find out why!)

Create Your Body Image Affirmation

There are seemingly unlimited versions of different body image affirmations you can choose from or create. If you do a workout with us at Lindywell, you may even pick up on a few from me! The key is to focus on affirmations that feel true and accessible to you. Check out this blog post on self-love mantras from our Head of Breathwork and Somatic Programs to find out how to create the perfect affirmation (which is similar to a mantra) for yourself.

To help you get a jump-start, here are some affirmations that you can use as-is or customize to make it feel more like your own: 

• I meet my body wherever it’s at in this present moment.
• I tune into what my body is telling me, then respond to its needs.
• I grant my body permission to claim as much space as it wants.
• I trust my body to choose the right pace and rhythm.
• I honor my body’s strength, resilience, abilities, and limitations.
• I know that nothing about my body must change to be worthy.
• I can accept my body at its current shape, size, and weight, even if I want to change it.
• I offer my body unconditional respect, love, and compassion.
• I feel rooted, safe, and competent within my body. 
• I am grateful to my body for keeping me active and alive.

Weave Affirmations Into Your Workout

There is no one perfect way to use body image affirmations during your workout—it’s all about what feels good to you! I can, however, recommend a few simple steps if you’re looking for some guidance:

Step 1: Choose an affirmation that helps you connect to your focus or intention for that day or workout.

Step 2: Before starting your workout, sit or stand with your hands on your heart. Take three deep breaths in and out, and as you do, repeat the affirmation to yourself.

Step 3: Repeat this affirmation throughout the workout. As you start to feel frustrated or notice a negative thought pop into your head is a great time to come back to it.

Step 4: Finish the workout the same way you started. Take three deep breaths in and out with your hands on your heart, repeating the affirmation as you do.

Start your free trial of Lindywell and try it for yourself. Just choose your affirmation, pick from one of our 300+ workouts, follow these steps, and see how good you feel when you finish!

It’s Time for Body Image Affirmations

Body image affirmations can be a simple (yet powerful) way to connect with your body, and all it can do, during a workout. As with anything, this takes practice and time. Give yourself grace as you try on different affirmations. Some days, it might stick and feel great—others, it may be hard to hold onto it and believe it, and that’s normal. 

Through it all, remember: you’re surrounded in nearly every area of life by a narrative that tells you your body size matters. Those beliefs won’t go away overnight, but you can slowly work toward shifting them for yourself with each affirmation you choose.

The post How to Infuse Your Workout With Body Image Affirmations (And Why You Should) appeared first on Lindywell.

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Q&A with Robin as a Newly Certified Nutrition Therapy Practitioner

What led you to pursue further education in nutrition and to acquire your certification as a Nutrition Therapy Practitioner?

It’s no secret that I’m passionate and deeply interested in the power of food and nutrition. For more than a decade I’ve been supporting clients and members on their quest to nourish their bodies well and understand the implications of food on our health and wellbeing. Up until this past year I’ve been largely self-taught (through hours and hours of reading, classes, courses, etc) and have partnered closely with nutrition professionals and registered dietitians in order to lead and guide in a way that is ethical and well-researched. I will still continue to do that, but I also wanted to go through the entire certification process myself to bolster my knowledge, increase my understanding and allow myself and our team at Lindywell to support our community in more significant ways as it relates to nutrition. 

Why now?

The past 10 years have been so full – full of growing a business and growing a family, while cultivating our very special Lindywell community. Adding to my plate by going back to school was just not in the cards. Once I completed my manuscript for Well to the Core, it felt like the right time given that the massive project of writing a book was nearing completion. However, in hindsight. Adding “going back to school” to my plate this last year has been extremely challenging. I’m grateful that the Nutrition Therapy Association is designed to work for working professionals, but it was still a lot of work! From weekly reading, to weekly homework, to weekly classes and midterms and finals – it was a lot to juggle while also being a mom and working full-time. But I am SO glad I did and so grateful to have made it through!

In a world full of nutrition programs and certifications, why did you choose Nutrition Therapy Association?

My dear friend Madeline Given recommended them to me because she knows me well, she knows my approach to nutrition and she thought we would have good alignment. She was right! I did a lot of research on programs and certifications and found that my approach to food and nutrition fell very in line with the Nutrition Therapy Association. 

A few of the key elements that come to mind are that many of modern society’s health problems result from dysfunction and imbalances in the body’s physiological foundations, which include: 

• A nutrient dense diet
• Sleep
• Stress
• Blood sugar regulation 
• Digestion. 

In my years of studying nutrition on my own accord, my own personal experience and my work with clients and members of Lindywell, these are the foundations I believe in as well. (If you’ve read Well to the Core, this is no surprise!) 

The NTA also believes in the fact that we are all bio-individual (meaning one approach to food doesn’t always fit all) and that the body must be treated as a whole. I also greatly appreciated the depth of education they provide within the curriculum, the acknowledgment that access to quality food is not equal and the celebration of food as an important part of emotional, cultural and social health. 

I love this quote from their website: 

“Our practitioners work to help each client find the right types of whole foods that will restore balance and enhance their health. They teach the importance of following a thoughtfully prepared, nutrient-dense diet, rich in whole foods that are delicious, nourish our bodies, and restore good health. We also honor the body’s innate intelligence and its incredible capacity to restore, regenerate, and correct itself – when given support through nutritional therapy, lifestyle modifications, and patience.”

How did you fit this into your busy schedule?

A lot of creativity and hard work! I tried my best to not do school work at night, because I know how much that impacts my sleep and circadian rhythms (I talk about this more in chapter _ of Well to the Core). So I time-blocked my schedule to allow time for nutrition homework either during the week or on the weekend. I did lots of nutrition work from the airport or on planes and I was very thankful that classes were recorded so that in the even that I couldn’t show up live (which was often) I could watch the replay on my own time. I’m very thankful for the Lindywell team that supports me so much and for my husband, Matt, who is a true partner in caring for the kids and the home.

How do you see this impacting what you do at Lindywell?

I am so excited because I am now able to lean deeper into nutrition, provide more specific guidance and I have SO much information that I want to share! I’m eager to hear what our community hopes for in terms of nutrition support and to continue listening to our community and providing the most trustworthy, reliable and realistic information I can to help each of us feel our best and live our lives to the fullest. As someone who spent years feeling paralyzed and frustrated by food (ie: Is this “healthy”? Should I eat this? Is this a good food/bad food to eat?) that I’m excited to bring more information and support to our community to make it easier to nourish our bodies well, support our health, achieve our fitness goals (like more muscle and healthier bones!), and to do so while celebrating and enjoying the gift that food is in our lives. 

I want to improve my diet, but get so overwhelmed by all the conflicting information about where to focus first. What should I start with?

Join me LIVE as I dive deeper into these myths on a FREE Nutrition Class on January 30 at 4pm PT/ 7pm ET. 

PS: If you’re wanting to study nutrition for your own personal purposes or for your career, I do highly recommend the Nutrition Therapy Association. I paid in full and this post is not sponsored. However, if you enroll you can use my code at checkout (code: ROBIN) to receive a bonus resource. And you can also enter the code FEB24NTP500 to receive $500 off the February enrollment!

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Despite what we have been taught to believe, a great functional core workout has nothing to do with aesthetics. A strong and stable core is about so much more than visibly toned abs. As the body’s main center of gravity, this muscle group allows you to stand, reach, twist, bend, lean, squat, and perform other basic moves without losing your balance. You cannot live your life without your core—and life is much easier and more enjoyable when it’s strong! 

Even more importantly, your core is important in all stages of life, especially for women. If you want to age joyfully—and with strength—you can’t overlook this aspect of strength-building. Luckily, this is a critical aspect of what we do at Lindywell. We say that your core is at the heart of ours because we know how important the core is to living a happy and functional life.

Before you do another random “ab workout” from YouTube, take a few minutes to learn about your core and how to keep it (truly) strong, so you can enhance mobility and function in everyday life. Don’t miss our functional core workout at the end. 

The Health Benefits of Core Strength and Stability

The core muscles include your front abdominals, obliques, diaphragm, pelvic floor, and lumbar spine. Increased strength and stability in these muscles will lead to a wide range of physical benefits, including:

• Postural alignment
• Muscular endurance
• Flexible range-of-motion
• Lower risk of injury
• Balance control

Core stabilization exercises, like the ones you’ll find in the work below, can also help reduce non-specific lower back pain, which could improve mobility. Pilates was key for managing and living with my scoliosis while still enjoying life and movement. I shared about in my blog post, Pilates for Scoliosis: How to Find Relief with Movement. Please check this out if you’re struggling with scoliosis too.

The problem is, most people associate a core workout with a series of boring, repetitive crunches. Crunches only activate the abdominals and obliques with one back-and-forth spinal motion. This creates pressure on the lower back and hip flexors, which can lead to chronic pain or injuries over time. It also ignores all other areas of your core, which are just as important. The most beneficial core exercises recruit all the deep core muscles—not just your abs—for a more holistic, functional movement. 

Learn more about the connection between your abs and your pelvic floor in my podcast episode, Abs, Core, and Pelvic Floor: What You Need to Know to See Progress.

Core Strength and Pilates

The gentle, whole-body approach of Pilates is the perfect way to build core strength, flexibility, and balance—without adding pressure or discomfort to your spine. 

I don’t just believe this as the founder of Lindywell; science tells us this too. The European Journal of Investigation in Health, Psychology, and Education found that Pilates is a more efficient way to promote core balance, maintain functional autonomy, and lower the risk of age-related falls than traditional resistance training. 

No matter what season or phase of life you’re in, Pilates is a simple and effective way to strengthen this key area of your body.

5  Functional Pilates Exercises for Optimal Core Strength

If you’re ready to build core strength (for real—not just do a bunch of crunches!), you’ve come to the right place. I have a free workout for you below to get started with. If you want more workouts like this, start your free trial of our Pilates app, Lindywell. You’ll get instant access to 300+ workouts, guided breathwork sessions and more.    

1. Pelvic Floor Lift

As you do this, imagine there’s a corset around your waist, causing the pelvic floor muscles to draw in and lift. Keep that corset image in mind as you continue to perform this subtle movement.

2. Single Leg Toe Taps   

As your leg hinges and your toes tap down, the pelvic floor should remain stable. Don’t let your back arch up and keep your collarbone open. If you can’t stop the arching, make your movement a little smaller.

3. Single Leg Stretch

Make sure your core stays activated while drawing the belly button in and lifting your legs into the tabletop position. Aim to keep your shoulder blades up off the mat during the entire workout; you can also lay flat between movements if that’s easier for you too.

4. Chest Lift

As you lengthen the head, neck, and chest, focus on keeping your waits in the corset and your pelvis strong and stable. As you lift, think of lifting the pelvic floor as well to stay connected to your core.

5. Double Leg Toe Taps

Lie on your back with a neutral spine and flat pelvis. Maintain the corset feeling around your waist as you lift both legs into a tabletop position. Open the collarbone, then draw the belly button in. If your back arches during this exercise, make the movement smaller again, as you did during the single-leg toe tap.

Harness the Power of Pilates to Build a Strong and Stable Core 

Having visible abs doesn’t mean someone has a strong core—this goes much deeper than that (literally). The core is one of the most important areas of the body, making it easier and more comfortable for you to go about daily life. Whether you’re bending down to pick a flower or reaching up high on one foot to get something at the top of a cabinet, your core is always working for you. That’s why this functional core workout, and those similar to it in the Lindywell app, cannot be overlooked if you want to live a long, healthy life!

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Self-care Sunday is more than just something to share about on social media. While it may have started that way, it’s a trend that’s actually rooted in science! (And you know how we feel about that here at Lindywell!) 

A recent study from the University of Exeter found that it’s more common than you might think to feel stressed, nervous, or emotionally down on Sundays. For some, this feeling comes from the pressure to be all ready for the upcoming week. For others, it’s an inability to “switch off” and relax.

However it manifests for you, this phenomenon has a name: The Sunday Scaries. Sounds like the exact opposite of restful and enjoyable, doesn’t it? 

At Lindywell, we’re about finding holistic ways to balance mental, emotional, and physical well-being, so we don’t have to feel stressed at the thought of another week ahead. After all, fresh starts and new possibilities should be revitalizing—not anxiety-inducing.

So if you want to add some self-care Sunday ideas to your toolbox (and ditch The Sunday Scaries), I have you covered! Here are some of the many ways I bring this fun trend into my life to feel refreshed and happy heading into each new week.

25 Simple Ways to Nurture Yourself on Self-Care Sunday

Self-care Sunday is about cultivating an intentional practice that feels nurturing during a time when you might otherwise feel anxious or stressed. No matter what you choose, the idea is to nourish your mind, soul, and body in order to achieve a deep sense of wellness and balance in heading into the week. 

Here are some ideas to help you begin creating your own self-care Sunday practice.

1. Turn Off Your Alarm

How often do you sleep in without any guilt attached? Rest is one of the most precious gifts we can offer ourselves—especially in a culture that glorifies constant busyness, often to the point of burnout. Don’t set your alarm and let yourself wake up naturally in the morning, with no expectations to hit the floor running. I know for parents this one can be hard, but maybe you can take turns each week allowing one of you to sleep in.

2. Set a Peaceful Ambiance

Curate an environment that makes you feel calm and relaxed during the day:

• Light your favorite candle. 
• Diffuse some aromatherapy or essential oils. 
• Turn on soft, ambient music in the background. 

Research shows that a “multisensory atmosphere” with pleasant sounds, sights, and smells will enhance your mood state and sense of well-being. 

3. Connect to Your Breath

Breathwork is a powerful somatic tool to reset the nervous system, slow down anxious thoughts or frenetic energy, and anchor yourself in the present. Work this into your self-care Sunday routine to let go of tension and connect to your intentions for the week—or simply slow your thoughts for a few minutes. 

Learn more about breathwork in The Healing Power of the Breath and start your free trial of Lindywell to get instant access to dozens of guided breathwork sessions so you don’t have to think about what to do—you can just let go and breathe.

4. Make Brunch for Yourself

Sure, it’s fun to meet your friends for brunch and mimosas at a trendy café—but cooking brunch for yourself at home can be just as satisfying (not to mention, less expensive). Find a recipe that looks delicious, whether it’s a fluffy batch of pancakes or a cheesy egg frittata and recreate it in your own kitchen. Don’t forget the coffee!  

I love making Pumpkin Spice Gluten Free Pancakes or a Farmer’s Market Scramble. Both of these recipes can be found in the Lindywell app too!

5. Go Thrift Shopping

Sometimes retail therapy is hard to beat—but it doesn’t have to be expensive. Not only is thrifting a fun and cost-effective activity for your self-care Sunday, but it’s also more sustainable for our planet. Fun fact that I just love: if all of us bought a used outfit instead of something new, it would lower carbon emissions by over 2 billion pounds!

6. Do a Pelvic Floor Exercise

Pelvic floor function is often ignored in women’s health and wellness—but crucial for alignment, mobility, balance, strength, and flexibility. If you want to feel strong as you move around all day long, you can’t ignore your pelvic floor. That’s why some gentle, low-impact movements that stretch, lengthen, and alleviate tension in this group of muscles is perfect for self-care Sunday. 

Learn more about pelvic floor movement here: 5 Deep Core and Pelvic Floor Exercises. Take it a step further and start your Lindywell free trial to get access to 350+ Pilates workouts, all of which support the pelvic floor and full-body strength and mobility.

7. Have a Spa Day at Home

You don’t have to plan an entire weekend retreat to reap the benefits of a luxurious spa day. I love to give myself that same lush treatment right in the comfort of my own home! Here are a few small “spa treatments” you can do for yourself:

• Take a warm bath with Epsom salts. 
• Put on a bathrobe and fuzzy socks. 
• Exfoliate with a seaweed face mask. 
• Paint your nails a fun, bright color.  
• Do a hot bath followed by a cold shower to mimic a sauna and cold plunge.  

8. Unleash Your Inner Artist

Whether your medium is a professional canvas or a coloring book, let your creativity run wild on Sundays. You don’t have to be an “artist” to enjoy this either. There are so many ways to tap into your creative side:

• Make a collage or vision board. 
• Paint a sunset. 
• Take photos of nature. 
• Learn calligraphy. 
• Write a haiku. 

Your end result doesn’t have to be perfect. Art is about the freedom of self-expression without a rigid outcome. You may be surprised by how much you love it!

9. Stimulate Your Brain

The brain needs regular exercise just like the body. In fact, “brain training” can lower the risk of memory loss or cognitive decline. On Sundays, carve out some time for a puzzle, sudoku, crossword, or anything else that activates your thinking cap. You’ll have fun, and your brain will get a workout. I love doing Wordle!

Learn more about healthy brain function and how you can use it to create healthy habits in our blog post, Principles of Neuroplasticity 101. 

10. Get Outside

Spending at least 120 minutes each week outside in green spaces will increase physical health markers while alleviating mental distress. Walk or ride your bike to a local park, trail, or nature preserve on Sundays. If you don’t want to get out and about, just spend time in your yard. 

I started doing daily walks and I’ve come to love it much more than I anticipated I would. There’s something so pure and restorative about touching the earth, breathing in the fresh air, and soaking up the scenic views.

11. Unplug from Screens

Let’s be honest: many of us have jobs and other obligations that make it hard to escape from screens during the week. But all this exposure to technology can feel stressful or overwhelming at times. If this sounds familiar, make intentional screen-free time part of your self-care Sunday routine. 

Instead, read a book, write in your journal or just listen to music with a cup of tea—those social media notifications can wait. If you don’t know where to start, buy my book Well to the Core to get access to the Choose Your Own Digital Detox Guide that I share inside!

12. Do a Meditation

The science-based benefits of meditation are seemingly endless. Even better, just 10 minutes can feel so refreshing and allow you to reap the many benefits. Bring meditation into your self-care Sunday routine to calm your mind, balance your nervous system and so much more.

I love to meditate with Breathwork for Gratitude, Grounding, and Joy, one of the breathwork sessions inside of Lindywell!

13. Explore Your Neighborhood

You don’t need a plane ticket to have an adventure—be a tourist in your own zip code! I love seeing all the beauty that Santa Barbara (where I live) holds. Here are some ways you can do this where you live: 

• Check out a museum or a new restaurant that opened recently. 
• Take your time checking out all the unique vendors at your local farmers market. 
• Grab some coffee and walk around a new neighborhood or area of town.

You might discover a hidden gem that you can’t believe you never knew existed!

14. Savor a Cozy Beverage

Raise your hand if the idea of curling up under a blanket with a warm beverage makes you feel warm and cozy. Same! Especially in the winter. Whether you prefer your drink to be light and fizzy or rich and toasty, mix up whatever libation you’re craving on Sunday.

Get some fun drink recipes in 3 Winter Mocktails to Make You Healthier and Happier.

15. Declutter Your Space

A messy physical environment can (surprisingly!) impact so many areas of your life, including:

• Mental health
• Emotional balance
• Stress levels
• Decision-making abilities
• Concentration
• Sleep habits
• Eating habits

Since your brain is wired to seek out order, too much clutter can make you feel out of control. Fortunately, there’s a solution—organize your space on Sundays. If you do this regularly, there will be less and less to organize each time and you’ll feel more calm all week long. 

16. Call a Loved One to Chat

Maintaining healthy relationships is an essential part of your overall health. The CDC says, “When people are socially connected and have stable and supportive relationships, they are more likely to make healthy choices and to have better mental and physical health outcomes. They are also better able to cope with hard times, stress, anxiety, and depression.”

When was the last time you called someone just to catch up? Reach out to a loved one you haven’t spoken to in a while and ask about what’s happening in their world. It can be casual and short, but you’ll finish feeling refreshed and connected.

17. Let Yourself Be Playful

You’re never too old to play! During the week, other commitments can make it difficult to prioritize this—I know how it goes as a business owner with four kids myself—but Sunday is the ideal time to cut loose and unleash your inner child:

• Dance around the house. 
• Build a blanket fort in the living room. 
• Play a game of hide-and-seek with your kids.   

Learn more about the surprising health benefits of play in our blog post, 5 Reasons to Make Play a Daily Habit as an Adult.

18. Try Out a New Hobby 

It can be easy to feel “too busy” to explore something you love. I know I feel that way sometimes too. But there’s no time like the present to learn a new hobby—or revisit one that you used to love. I started gardening as a new hobby! It was a great way to learn about something new, get outside, get my hands dirty, and include my kids in the process as well. A total win-win-win!

19. Practice Mindful Movement

Fitness doesn’t have to be boring, repetitive, or forced. In the Lindywell world, we focus on mindful movement that’s anything but those three things. Instead, I guide our members through Pilates routines that encourage them to tune into the mind-body connection as they flow through each exercise building strength, mobility, and self-compassion. Make this a part of your Sunday routine and your mind and body will thank you.

Learn more about mindful movement here: 8 Reasons Mindful Movement Will Make Your Fitness Routine Stick. Plus, start your free trial of Lindywell and get instant access to 300+ workouts, guided breathwork sessions, and recipes!

20. Connect With Personal Goals

Pursuing goals that align with your values and passions can boost your well-being, vitality, and sense of meaning in life. So don’t let these goals fall to the wayside as you focus on other areas of your life, like work. Spend time during self-care Sunday to reconnect with what you want to achieve in your personal life and what you need to do to get there.

Journaling is a way that I like to check in with myself and how I’m doing with goals that I previously set. I also like to set intentions for the week when I do this. For example, I might set an intention of taking three walks and doing 3 Pilates workouts throughout the week, plus drinking 64+ oz of water per day.

21. Blast Your Favorite Song

This one is simple—and maybe also one of my favorites on this list. From Beyonce’s “Run the World,” to Taylor Swift’s “Shake It Off,” to Lady Gaga’s “Born This Way,” the right song can make any day feel better. Put on your favorite playlist and belt out the lyrics at the top of your lungs. Side note: Free-style dance moves are also encouraged!

22. Lean into Gratitude

There’s so much to be grateful for in this world—from the small pleasures, like morning coffee, to the existential blessings, like another day to be alive. Pause to reflect on these gifts, then set aside a few minutes to cultivate your own gratitude practice. You’ll feel more generous, altruistic, compassionate, and a whole lot happier!

Learn more about gratitude practices in our recent blog post, 5 Steps to Create an Attitude of Gratitude. You can also learn about how gratitude impacted me personally in my post about 30 days of gratitude. 

23. Write Affirmations for Yourself

Personal affirmations or mantras are truthful statements you repeat in order to combat intrusive thoughts and critical self-talk. These can also help you manage stress and cope with uncertainties. On Sunday, write an affirmation that resonates with you (ex: “I am worthy”), then place it in a visible area like on your fridge or mirror so you can see it and repeat it each day.

If it seems like your affirmations or mantras don’t feel aligned, read Why Your Self-Love Mantras Aren’t Working (And How to Fix Them), written by Kiesha, our head of Breathwork and Somatic Programs.

24. Do a Financial Check-In

Have a budget meeting with yourself each week. Believe it or not, financial literacy is part of self-care too. When you’re in control of spending habits, saving plans and other facets of money management, you’ll be in a more stable position to work toward your future dreams, such as buying a house or traveling abroad. Plus you feel more confident as you educate yourself on finances and how to get where you want to go!

25. Create a Food Prep Ritual

Prep some of your favorite meals in advance for the upcoming week. This is a convenient way to ensure you’re eating nutritious foods on a regular basis. Plus, the mindful act of preparing your own meals (whether it’s oatmeal for breakfast or a grain bowl for dinner) can help you start nurturing a balanced relationship with food. It’s an act of self-care that also makes your week easier—win-win!

Learn more about how this can support your self-love practice in, How to Fuel Radical Self-Love with Food.

Make Self-Care Sunday an Intentional Part of Your Weekly Routine

Self-care Sunday is more than just a social media trend. It’s a great way to transition back into the week feeling calm, confident, and connected rather than stressed or anxious. I hope some of these ideas will find their way into your weekly routine, even beyond Sunday! 

The best way to take care of yourself is to make it a regular practice. See how you might be able to weave some of these ideas into your daily routine or as part of other days of your week, in addition to Sunday, to reduce stress even more. 

The post 25 Self-Care Sunday Ideas to Nurture Your Mind and Body appeared first on Lindywell.

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