white room with blue lounge chair with pink blanket, sitting next to a side table with white lamp

“Girl, Take a Chill Pill”: Here’s How You Can Plan a Fabulous Self-Care Sunday Routine

What is a Self-Care Sunday?

Self-care Sunday is exactly as it sounds: a Sunday full of caring for yourself: body, mind, and spirit! As women, we are good at nurturing and caring for others but often neglect our own needs.

We think “oh, that can wait until later” or “I should serve others before myself.” In the book of Proverbs chapter 31, we see that the “wife of noble character” is a woman of integrity, proactivity, influence, and dignity who serves others tirelessly. And these are all wonderful traits to possess!

However, service to others does not have to mean neglecting yourself! 

So this blog post is for all you ladies who continuously pour yourselves out for your families, friends, and communities and need your own cup refilled!

Why You Need a Self-Care Sunday

Modern research has shown that engaging in a self-care routine can bring numerous health benefits. 

According to a recent review article in the International Journal of Nursing Studies, self-care can improve your sense of well-being, reduce your risk of disease and early death, and lower healthcare costs (1).

This is probably not lost on you. If you’ve ever gotten a massage, luxury spa treatment, or Mani/Pedi, you likely walked away feeling very relaxed.

The great news is that you don’t have to spend a ton of money to experience these same self-care benefits! Having a designated day of the week to focus on self-care can allow you to prioritize it and reduce the chance that you will keep putting it off.

How Intuitive Eating Can Fit into Your Self-Care Sunday Routine

By definition, Intuitive Eating (IE) is a “self-care eating framework” that is meant to align with your unique needs for authentic health (2).

You will find threads of this self-care philosophy all throughout The Joyfully Nourished Life because it operates on this premise: your body deserves to be cared for!

In my blog post on IE principle #8: Respect Your Body, I elaborate upon the importance of prioritizing self-care that rejects diet culture’s emphasis on weight loss and thinness as the goal.

Intuitive Eating helps you reject this dieting mentality and embrace your Joyfully Nourished Life journey, one day at a time.

If you need a place to start, you can incorporate some IE principles on your Self-Care Sunday by trying a few of the following:

  • Practicing recognizing and responding to your gentle hunger and fullness cues 
  • Avoiding diet talk with family and friends
  • Allowing yourself to enjoy a variety of foods in a guilt-free way
  • Sorting out old, ill-fitting clothes and buying new ones that fit your unique body
Julia in mint dress with caption "Here's your permission to pamper your body"

Self-Care Sunday Essentials

Unsure of what to do on you first Self-Care Sunday? Here are 4 ways you can start planning a fabulous self-care routine:

1. Take your rest seriously!

Some call it a “Sabbath Day” or “Day of Rest,” but no matter what you choose to call it, make sure your boundaries are honored and respected.

You may want to let your spouse, family, and/or friends know that there are certain things you choose to do or not do on this day so that all are aware and on the same page with your expectations.

Personally, I often prioritize going to church, spending time with family/friends, relaxing with a book, or planning my next week, but I choose not to cook, go to the gym or do any major business or work projects on this day. I try my best not to violate this, but I sometimes make exceptions for special circumstances.

There are no rules except those that you make for yourself and those who live with you. Whether you write it on a family calendar or simply ask others to remember, do your best to ensure that it is taken seriously by yourself first and then others.

2. Prioritize at least one area of personal care.

Scripture reminds us that how we treat and use our bodies matters. We are “temples of the Holy Spirit” and our bodies were meant to honor God (1 Corinthians 6:19-20).

Whether you choose to focus on skincare, haircare, feminine hygiene or some other area of personal care, use this day to catch up on anything you want!

It can be a combination of different types of personal care or you can choose a different theme each Sunday. You have the right to pamper your body in whatever way feels good to you.

Remember, set aside the time to prioritize it and make sure it is something that you actually look forward to doing! If it feels more like a chore than self-care to you, it may be better to do it another time or give yourself some sort of incentive for doing it.

3. Include a favorite book or podcast for pleasure or personal development.

This has become one of my favorite parts of my Self-Care Sundays! I am currently reading the 7 Habits of Highly Effective People by Stephen Covey as a personal development book at night, and listening to various Christian podcasts during my self-care routine.

I know a lot of people who read fiction books or listen to various fun, themed podcast shows for entertainment and educational purposes, so don’t feel obligated to make it focused on faith or any specific values.

Self-care includes caring for your mind and spirit too, and these are just a few ways to do it for little to no cost at all!

4. Remember to make time for something fun!

This is one that I tend to overlook because my brain so often wired toward productivity and performance!

You should be able to prioritize fun and activities that bring you joy on your Self-Care Sunday. When the weather is cooler, I love to go hiking on my favorite trail in town or eating s’mores by the bonfire with friends. (Btw, who else is SO ready for fall to get here??)

You don’t have to plan or go to any elaborate parties or host a ton of people to prioritize having fun. Even simple pleasures like having a family movie night or playing board games with friends count. In fact, the simpler the activity is, the better!

Here’s a blog post with a few more fun activities for self-care.

Planning Your Fabulous Self-Care Sunday Routine

I hope you found inspiration to start planning your Self-Care Sunday routine! You deserve to take time out each week to care for yourself. 

Even if you aren’t ready to set aside a full day, I encourage you to try some of these ideas out for at least a few hours per week to see what a big difference it can make in helping you experience lasting joy, vitality and authentic health for many years to come.

Much love, friends! <3

Julia Noel, founder of the joyfully nourished life, in red dress in a white kitchen

Hey there!

If you enjoyed this blog post and want to learn more about my anti-dieting approach to living your best life, sign up to join my email list (and get a FREE 9-step guide) here!

Have you heard about The Joyfully Nourished Life 10-week Program Guide? In this exclusive wellness program, you’ll receive original course content outlining the principles of Intuitive Eating, the revolutionary anti-dieting approach to healthy living, all with a Christ-centered, faith-based focus for everyday life. Visit the JNL Shop here to learn more!

With your purchase, your friendly neighborhood nutrition expert (that’s me!) will then reach out via email to learn more about your specific health-related interests, challenges, and goals!

Sign up here to stay connected! 

Much love, friends! 


Julia signature

Leave a Comment

Your email address will not be published. Required fields are marked *