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Week 1 - Self-awareness
Week 2 - Accountability
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Week 3 - Purposeful Action

JumpStart Self-Care

The global pandemic has changed our lives and everyone is learning to adjust to this “new normal”. There is no roadmap, however, you don’t have to navigate alone. JumpStart Self-care is designed to help you to take better care of yourself, especially during challenging times. You will learn simple tools, tips, and healthy coping strategies that will restore and sustain you. As you begin to build your self-care practice or enhance your existing one, these tools can easily be implemented on the daily, providing benefits long after you finish the program.

How to make the most of 21 Day JumpStart Self-care

Your success is based on your willingness to take time each day to do one thing that calms you down and makes you feel good, whether it’s for 1, 5, 15 minutes, or more.

And, here’s the thing. Your chosen activity needs to be something you want to do, not “should” do. Many people equate self-care simply with exercise and a healthy diet. And yes, those are important. However, this program is about getting in touch with what brings you calm and makes you smile. So, if exercising makes you smile, go for it. If not, pick something else. If you want to be active yet don’t necessarily want to exercise in the traditional sense, perhaps gardening, dancing, baking, or organizing is your thing. Or, helping someone in need. Alternatively, some days you may be low energy, so your activity might be reading, stretching, or napping–something that restores you

The goal is to take at least 15 minutes to complete your daily lesson and engage with a calming or playful activity. Why 15 minutes? Neuroscience research shows that’s how long it takes to change your brain chemistry to increase serotonin, dopamine, oxytocin, and endorphin levels – “the happy hormones.” However, there are important benefits to spending even a few minutes a day engaging in a calming activity, so if some days it’s just 5 minutes, that’s okay, too.

The key to establishing a successful practice is to be committed and, at the same time, somewhat flexible with the duration and type of activity you engage in, depending on life’s demands and your energy level. Miss a day? Don’t beat yourself up, tomorrow is a new day. Just pick up where you left off, with compassion for yourself.

Additionally, we recommend the buddy system, if possible, to have someone who will support and encourage you to stay on track. Be sure to pair up with a person who will also participate, and will be motivating–not berating or competing. Check-in with your partner on a regular basis to share successes, challenges, and “aha” moments. Having a partner who has a shared interest in self-care and stress reduction is a powerful way to stay engaged throughout the 21-day program, and beyond.

Finally, be sure to JOIN the private JumpStart Self-care Facebook group and introduce yourself. Then, each day after completing your activities, check into the group to share experiences, insights, build support, and community. Use #jumpstartselfcare when posting.


Purpose & Objectives

Create a daily self-care practice that makes you feel better, using healthy coping strategies and tools to attain more calm and less stress. The framework for all you will learn is Energy Catalyst Group’s 3-A Sustainable Change Model ™  of Awareness, Accountability, and Action:

Become Self-Aware

  • What brings you calm and makes you smile?
  • What are your stress triggers and symptoms?
  • What is the impact of your behaviors and attitudes on yourself and others?

Be Accountable

  • Own who you are
  • What you say and do each day contributes to–or detracts from–your quality of life

Take Purposeful Action

  • Create a personalized self-care tool kit to implement any time
  • Commit to a daily practice, with flexibility, to ensure success


The good news is, it’s never too late to make different choices, to make positive change. And, in this process of self-discovery, it is essential to be compassionate with yourself. No one is exempt from life’s challenges. However, once you have a variety of healthy coping strategies and tools–a self-care tool kit–you can choose how to respond.