If the pandemic has left you feeling down, you’re not alone. According to recent data, Americans are reporting significant increases in symptoms of depression and anxiety related to the COVID-19 pandemic. Taking care of yourself during the pandemic can be daunting and difficult.

Your favorite wellness spots — such as fitness centers, spas, or maybe even a local cafe — have probably been impacted by closures or reduced store hours, meaning you don’t have access to as many self-care resources as before. If your wellness routine included specialized workout equipment that you don’t have at home, these closures may be especially devastating.

Adapting to the new normal is stressful, so it’s worthwhile to invest in self-care to combat this stress. One way to practice self-care from the comfort of your own home is this 30-day self-care challenge. Each activity is designed to improve either your mental, physical or emotional health, which are all equally important elements to keeping you feeling your best during these particularly difficult times.

The printable calendar and stickers that come with this challenge make it easy and fun to track your progress. And the activities included in the challenge are small, concrete and approachable steps that you can take to improve your health. Finding the motivation to take care of yourself can be difficult, so it’s helpful and rewarding to tackle challenges that feel achievable.

Ultimately, this challenge is for you, so you have the control to make modifications to the daily challenges and create a calendar that will help you achieve your wellness goals. If fitness and healthy eating are your preferred forms of self-care, you can easily swap out some daily challenges to make extra room for your favorite workouts or nutritious recipes. Are you ready to take your mental, physical and emotional health into your own hands? Read on!

The 30-day self-care calendar, stickers and daily challenge details can be found here.

Get the stickers

The challenge

Descriptions of each daily challenge can be found here.

Day 1: Hydrate With the 8×8 Rule

Day 2: Commit to a Day of Eating Healthy

Day 3: Find Your Inner Yogi

Day 4: Try Something New

Day 5: Find a Quiet Spot and Read

Day 6: Get an Extra Hour of Sleep

Day 7: Schedule Time for Your Health

Day 8: Create a Fitness Goal

Day 9: Start Your Day With Your Favorite Herbal Tea

Day 10: Learn How to Grow Something

Day 11: Meditate for 10 Minutes

Day 12: Create a Morning Routine

Day 13: Unplug

Day 14: Replace Your Coffee or Energy Drink with Green Tea

Day 15: Start a Food Journal

Day 16: Write a Blog Post

Day 17: Skip the Added Sugar

Day 18: Write 3 Intentions for Yourself

Day 19: Take a Bubble Bath

Day 20: Create a Zen Den

Day 21: Get Rid of 3 Things You Don’t Use

Day 22: Create a Bedtime Routine

Day 23: Start Your Day With Gratitude

Day 24: Go Green

Day 25: Dance Along to Your Favorite Tunes

Day 26: Identify Your Stressors

Day 27: Have a Spontaneous Date Night

Day 28: Go for a Long Walk

Day 29: Send a “Thank You” Note

Day 30: Engage in Self-Reflection

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