[Self-Care Challenge] Day Thirteen - Meditate

Welcome to Day Thirteen of the Joy of Parenting Self-Care Challenge!    

Are you ready?  Let's do this!  

Today's challenge is to try meditation for 5 minutes or more.   If you already get your zen on regularly, then you got this, keep on zen-ing on. 

If instead, you have never meditated or think it is some serious mumbo jumbo, then read on to learn why this self-care habit might just be for you.

We put meditation in this challenge because of its proven ability to help us stay centered and at our best when the parenting going gets tough.

Here is the rundown of today's challenge.

 

Meditation Provides Massive Benefits

 

Meditation has so many benefits, and no side effects, that there ought to be a national sit time! These include:

  • Lowered stress
  • Decreased symptoms associated with anxiety and depression
  • Improved concentration and focus
  • Lowered blood pressure
  • Decreased physical pain
  • Improved sleep

Because meditation...

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[Self-Care Challenge] Day Twelve - Listen To Something Inspiring

Welcome to Day Twelve of the Joy of Parenting Self-Care Challenge.   

Are you ready?  Let's do this!  

Today's challenge is to take a break and listen to something inspiring, motivational or that makes you feel great.  Do you already listen to something that gets your motivation going?  Keep rocking with that inspirational beat!   If instead, it has been a long time since you popped those earbuds in and got a big dose of "let's do this" then read on.

We chose Listening to Something Inspiring for the Self-Care Challenge because of its versatility, ease to do, and because your family may enjoy listening with you.  

Here is the rundown of today's challenge.

 

What counts as listening to something inspiring?

The simple answer is anything that gets you going, brightens your mood, brings you in to focus, and/or keeps you in flow and moving forward.  Here are some general types of inspiring content that might get your...

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[Self-Care Challenge] Day Ten - Take A Long Walk

Welcome to Day Ten of the Joy of Parenting Self-Care Challenge!    

Are you ready?  Let's do this!  

Today's challenge is to take a long walk (30 minutes or more) outside.  If everyone in your neighborhood already knows you from walking by, then you got this!  Walk on!

If instead, you stay huddled up in your home or work all day and do not get outside and walk, then read on, this Self-Care habit is for you.

We put taking a long walk in the challenge because you can do it nearly any time/anywhere, it has massive health benefits, and it is something for the whole family.

Here is the rundown of today's challenge.

 

Long Walks Provide Massive Benefits

When researching the benefits of walking, I knew walking was good for us, I just didn't know how good and how well documented the benefits would be.  Turns out the benefits are massive.  Here are just a few.  Walking...

  • increases fitness,
  • reduces the risk of heart disease...
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[Self-Care Challenge] Day Fourteen - Reflect and Collect

Welcome to Day Fourteen and the Final Day of the Joy of Parenting Self-Care Challenge!    

You did it!   

Today's challenge is to look back at the last two weeks and reflect on what worked for you and why and then to think about "collecting' some of these self-care challenges keep doing. 

We will give you some tips for how to schedule some of these rejuvenating activities into our lives and become habits in your daily, weekly, and monthly life.  

Lastly, we challenge you to share with your friends and family what you learned from this challenge to further deepen the learning and impact. 

We put together a planner page to use for today's challenge.   Download it here:

https://docs.google.com/document/d/1TWBjrIw70W_vGk-MUh21Rm-bXZzEET4B9bmIgWyGXsE/edit#heading=h.zgraqm168x3y

 

Reflect on what worked and what you enjoyed the most

First look at the calendar and reflect back on the individual experiences.  Right...

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[Self-Care Challenge] Day Eight - Do A Hobby

Welcome to Day Eight of the Joy of Parenting Self-Care Challenge!    

Are you ready?  Let's do this!  

Today's challenge is to do an activity that you would call a hobby.  If you are already regularly engaged in an enjoyable activity that is not connected to work or any other commitment then Stay Strong and Hobby On.

If instead, it has been a long time since you did anything just for the fun, passion and your own interest, then read on, this challenge is for you.

Here is the rundown of today's challenge.

 

What is a hobby anyway?

Glad you asked.  A hobby is defined as an activity done regularly in one's leisure time for pleasure.  Hobbies are a wide range of activities and not just for collectors of coins and baseball cards.  It can be nearly anything.  Some common ones are playing music, sports, woodworking, and other crafts, reading, and writing.

 

Why have a hobby?

Like our other self-care challenge tasks, hobbies have...

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[Self-Care Challenge] Day Nine - Create More Adult Time

Welcome to Day Nine of the Joy of Parenting Self-Care Challenge!

Are you ready? Let's do this!  

Today's challenge is to create adult time. If you are already getting in plenty of quality and engaging adult time, keep at it, and read no further. Yet, if you tend to spend most of your days entirely alone, or with kids, this is going to be a great challenge for you!

Here is the rundown of today's challenge.

 

What is adult time?

Adult time is time spent with your partner, friends, or family members whom are not children! This could look like:

  • Going on a walk with just your partner
  • Putting the kids to bed early and swapping back rubs with your spouse
  • Going on a date pandemic-style 
  • Having a virtual coffee date with a friend
  • Organizing a Zoom call with your siblings
  • Attending an interesting virtual class or training

 

Why adult time?

Human beings are social creatures. Even if we love being alone, and with our kids, it is nourishing for us enjoy adult...

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[Self-Care Challenge] Day Eleven - Laughing Yoga

Welcome to Day Eleven of the Joy of Parenting Self-Care Challenge!    

Are you ready?  Let's do this!  

Today's challenge is to do some laughing!  Specifically, something called laughter yoga.  If you already have a regular habit of hilarity, then you got this one covered and keep on laughing on.

If instead, it has been a long time since you've had a good laugh, or you just want to know what the heck laughing yoga is, then keep reading. 

We added Laughter Yoga to the Self-Care challenge because of its versatility, of its extensive health benefits, how it reduces stress and tension, and how much kids love to do it. 

Here is the rundown of today's challenge.

 

What is Laughter Yoga?

Laughter Yoga was invented by Madan Kataria, a Mumbai, India-based physician, and author of Laugh for No Reason. Kataria developed a laughter therapy called Hasya Yoga that combines deep, controlled breathing and stretches with various types of...

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[Self-Care Challenge] Day Five - Make A Healthy Meal

Uncategorized May 08, 2020

Welcome to the fifth day of the JoP Self-Care Challenge which is to make a healthy meal. 

Let's Keep Going!

If you already cook nutritious meals on a regular basis read no further.

Some of you may struggle with cooking and we get it! We hope this email brings a little bit of inspiration to experience more self-care through food and cooking. 

 

Why Make A Healthy Meal? 

 

With little ones at home, demanding careers, and the ease of DoorDash, sometimes we just don't want to cook! We understand!

We all know that what we put in our bodies has a huge impact on how we, and our children, feel. The foods we eat influence our mood, behavior, sleep, and plays a vital role in our overall health. 

"Even for people at a healthy weight, a poor diet is associated with major health risks that can cause illness and even death. These include heart disease, hypertension (high blood pressure), type 2 diabetes, osteoporosis, and certain types of cancer. By...

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[Self-Care Challenge] Day Seven - Power Nap

Welcome to Day Seven of the Joy of Parenting Self-Care Challenge!    

Are you ready?  Let's do this!  

Today's challenge is to take a power nap (10-30 minutes) or a long nap (90 minutes).  If you are already taking that cat nap when the baby goes down or you have a regular routine of napping, then you got this covered!   

If instead, you don't nap, have never tried napping, or even have a judgment / stigma around napping (lazy, etc) then keep on reading to learn why this self-care habit might just be for you.

We put taking a nap in the challenge because sleep-deprived parents report a large range of behaviors that they want to avoid like giving in, yelling, spanking, and not being present.

Here is the rundown of today's challenge.

 

Napping Provides Massive Benefits

 

Sleep studies at Harvard on adults over 40 found that naps:

  • increased cognitive function and overall mood,
  • increased total sleep time without disrupting normal sleep...
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[Self-Care Challenge] Day Six - Reading For Pleasure

Welcome to Day Six of the Joy of Parenting Self-Care Challenge!    

Are you ready?  Let's do this!  

Today's challenge is to set aside some time to read for pleasure.  If you are already neck-deep in a novel or other enjoyable book, you are ahead of the game, keep on, keeping on.  

If instead you may of let reading for fun drop from your routine, this challenge is for you. 

We put reading for pleasure in the challenge because of it's significant benefits to you and the model it gives to our children.   

Here is the rundown of today's challenge.

 

Why Read For Pleasure for Self Care

We read for pleasure because it is fun, relaxing, a way to unwind, allows us to immerse ourselves into a different world, and many more reasons.

From an adult perspective, you may have already formed a set of beliefs around reading and/or reading for pleasure. For example,  here are some real parents that I know and what they have shared about...

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