How to Jump Start Your Wellness Routine in 7 Days

How to Jump Start Your Wellness Routine in 7 Days


Self-care used to be considered hokey or unnecessary fluff. But recent statistics reveal that stress levels of about half of all Americans are getting worse instead of getting better.


Now, large companies, leaders, activists, and volunteer organizations see the essential need and benefits of healthy habits, and self-care is as necessary as loving your children.

Obviously, self-care isn’t just melodrama.  It is essential for maintaining wellness and self-love.  In short, it will keep you healthy and sane.

At Up Your Salon Game, we have taken it a step further by creating for you a 7- day challenge, and all the necessary support you need is in this downloadable Self-Care Survival Kit.

There are 8 areas of self-care in this guide adapted from  We want to make sure that we will take on a holistic approach to the challenge we have prepared for you.  You can use these to jumpstart your self-care routine as you pursue holistic wellness.


What Does Self-Care Mean to You?

What I hope and dream for are you discovering a new and deeper relationship with yourself. What would that look like for you?

  • more sleep
  • showing gratitude
  • more nature
  • talking to a friend more regularly
  • wearing your mask
  • time with your husband
  • uninterrupted with your child
  • being more honest with yourself
  • cleaning out one closet
  • eating less
  • eating more
  • taking a lunch
  • buying less
  • start that meditation practice
  • more time with yourself
  • craft
  • journaling
  • prepare your meals
  • to name a few.

Completing this challenge means taking your own health and well-being into your own hands.


The 7-day Challenge

Day 1: Physical Self-Care

Eating habits in-salon back rooms can be pretty scary. Indulgence comes to mind. It’s like a bunch of vultures whenever food comes out. People stealing each other’s food, eating whatever is quick and easy, or spending money on lunches that leave us feeling bad because we just blew our budget for meals.

Mindset Reset. How you eat can set the tone for your day and your life?

This is where nurturing yourself has to prioritize if you don’t want health issues down the road.

Eating fresh food can feel like a luxury, particularly in some parts of the country where fresh is not readily available. Choose organic with thin-skinned veggies and fruits, if you can.

When grocery shopping, avoid the middle aisles. These aisles are mostly filled with additive-filled foods that do us little good.

Add these enriching oils to your diet:

  • olive oil
  • avocado oil
  • pumpkin seed oil
  • flaxseed oil
  • Coconut oil for high heat cooking and use with food that benefit from the flavor

Add whole grains to your diet, soaking beans and grains with a couple of tablespoons of vinegar first.

Choosing nuts, veggies, hummus, hard-boiled egg, veggie smoothie from home for snacks during the day if you need energy

Lessen your sugar intake. If you have a sweet tooth, have a piece of dark chocolate, or bake something from home. Fresh is always better.

Enjoy nurturing yourself and see what a difference it makes actually to support your health while in the salon.


Day 2: Psychological Self-Care

Okay, take five minutes today and sit with yourself.

Each day, take five more. Keep adding the time until you are up to 30 minutes.

feet on the ground

palms down on your lap,

rest your eyes in front of you or close them

relax your jaw

Now, place your attention on your breath, particularly the out-breath.

Whenever your mind gets busy with thoughts, say the word to yourself, “Thinking,” and bring your attention back to the out-breath.

Meditation practice not only supports your health and well-being but helps:

  • reduce stress
  • gain new perspective
  • build stress management skills
  • help you in the salon with stressful situations
  • focus on the present
  • increase imagination and creativity
  • sleep better
  • increase patience
  • become more self-aware
  • decrease negative emotions

I hope you can see there is everything to gain from sitting…


Day 3: Spiritual Self-Care

Being in nature is another way for us to connect to ourselves and offers a chance to realign our mind and body. Walking in it allows for our heads to clear the clutter. We get in touch with our hearts, our breath, and our bodies.

Everything moves so fast in this world; the need to ground our bodies is crucial to be present in our lives.

Feel the wind on your face

Feel the dampness on your skin

Smell the dry earth

Listen to all that is going on when you are out there

Let your senses come to life, and bring that to your next consultation.

Enjoy your day!

Day 4: Social Self-Care

Our mental health, particularly as we move into this third spike in the pandemic, is nurtured. The need for connection with family and friends is key to our well-being.

We need to remember voicing our concerns, questions, and fears, and calling attention to the grief and sorrow is SO important and needed.

This is self-care.

Zoom with a good friend.

Call a friend.

Write a letter to a friend or family member.

Remember, our kids are watching. Show them what self-care looks like.


Day 5: Financial Self-Care

Buy less.

That is right. Place a moratorium on your shopping for a week. Nothing. Zero.

How many people do you know that spend, spend, spend on expensive clothes and shoes?  Their closets filled, and yet their hearts ache for something deeper. They can’t get enough to fill the space.

Space is where the richness lies. Do we dare to feel whatever is there?

This is self-care.


Day 6: Environmental Care

Years ago, I mentioned taking a digital detox, and now, it even seems more important.

Our devices can very easily take over our lives in the guise of saving time. But in actuality, adults are spending 10-12 hours a day on their devices! Yikes. And we are setting an example for our kids?

So much screen time can add to:

Sleep deprivation

Depression and anxiety

Chronic back neck pain

Shutting down an hour before bed allows us to slow our minds down and rest our eyes.

Keep screens away from where you eat and sleep.

Time away from our screens allows us to get back in touch with the humans in our lives.

Pick up a book instead. How rare is it to even see a book in someone’s hand? Who knows, you may even get through the stack of best sellers near your bed at some point?

Sundays are great days to enjoy a digital detox.


Day 7: Professional Self- Care

Mondays are great days to take a mental or written inventory of where you are in your business.

As you relax today, think about your salon life to figure out where you sell yourself short. Do you undermine your fellow stylists, your manager, the owner, your clients, and most importantly– yourself?

Three points for you to consider here.

  1. Boundaries are necessary. They act as your bumper rails as you are out in your salons; they help guide you and mold your clientele. The stronger and clearer you are, the more people can support you and your values. Your values will actually be more evident without you even speaking about them if your boundaries are clear.
  2. Your conversations in the chair ought to be about the client. Be mindful of topics you bring up. Let them lead. Inform yourself about the world
  3. Communication- clean, honest, no blame. Learn to communicate from the I position rather than You, which inevitably makes people defensive.  Always ask your clients permission to take a photo, and you better have a photo release signed and filed when you post on social media.
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