Summer Self-Care Checklist for Overwhelmed Days
Feeling stretched thin this summer? Here’s a gentle, practical self-care checklist to help you pause, reset and feel better—without adding on any more pressure.
You love the idea of summer—the long evenings, the slower mornings, the breezy dresses and flip-flops and maybe even a road trip or two.
But here you are, somewhere between the second heatwave and the eighth load of washing, feeling low-key exhausted and wondering: Isn’t this supposed to be the relaxing season?
Summer can be a swirl of too-muchness: too much expectation, too many people to keep happy, too little time to yourself.
That’s why we created a short checklist to help on overwhelming days—not to add more, but to gently guide you back to what you need today.
Because here’s what I’ve learned (the hard way): self-care in summer doesn’t always look like bubble baths or beach escapes.
Sometimes it looks like sitting on the garden step for five minutes with your phone inside the house.
Or letting the kids watch one more episode so you can be alone in silence and remember what your own voice sounds like.
I’ve coached women through every kind of season, and summer—while beautiful—has a sneaky way of stealing our energy.
We keep trying to "make the most of it," but no one talks about how much it can take out of us, especially when we’re already carrying so much.
This checklist isn’t about self-improvement. It’s about self-preservation. And maybe even a little more joy.
Summer Self-Care Checklist for Overwhelmed Days
For when you feeling wobbly, weary or just a bit lost in the swirl of summer...
Try one or two. You don’t need to do them all.
1. Move to a cooler room—emotionally and literally.
If you’re overheating, physically or mentally, step into shade. It can be a room, a car, a headspace. Give yourself that pause.
2. Have a "bare minimum" day.
Pick 3 things: eat something, drink water, send one message. That’s enough.
3. Use your senses to re-centre.
Run your hands under cold water. Notice the texture of grass under your feet. Inhale something fresh—lavender, mint, citrus. Let your senses bring you back to the present.
4. Draw a boundary shaped like a hammock.
Say no to something, kindly. Then rest in the space it creates.
5. Write a tiny list of what’s working.
Even in the mess: the good coffee this morning, your kid’s laugh, the breeze through the window.
6. Reach for real connection.
One message to someone who sees you. Not for advice. Just for being seen.
7. Put your phone in a different room for 20 minutes.
Not forever. Just long enough to change the rhythm.
8. Move your body to move the moment.
Step outside. Stretch your arms overhead. Walk to the end of the street and back. A shift in motion can soften the stuckness.
9. Let something go half-done.
It can still be there tomorrow. And there’s something ok about that. Let it wait.
10. Ask yourself one kind question.
What would feel good right now? Then honour the first answer that comes.
Even one of these actions can shift your day, your breath, your summer.
What’s on your personal self-care checklist right now?
Which one of these would feel best today?
If this resonated with you, here are 3 ways to go deeper:
Join our Summer Wellcation – a 4-week self-guided online reset to reclaim your season.
Subscribe to our newsletter – for more ideas, inspiration and emotional support.
Browse our guide to overwhelm — for more ways to navigate the days when it all feels too much.
Let’s create a summer that feels like yours.
Made image by Freepik
Navigate summer with ease | Your guide to a joyful, stress-free season
Feeling overwhelmed by summer pressures? Discover our (Stay-at-home) Wellcation program: a 4-week guide to creating a meaningful and stress-free summer with self-care, connection, and exploration - all from the comfort of your own home.
Ah, summer. The very idea of it can conjure up visions of sun-kissed beaches, lazy afternoons with a good book, and get-togethers in pub gardens.
We picture carefree days spent reconnecting with loved ones and making memories that last a lifetime. But for many of us, summer brings a different kind of pressure.
The Summer Juggle: Balancing Work, Family, and Expectations
As we transition from the dark days of winter to hopefully a sun-filled summer, we can often find ourselves caught in so many expectations. From planning family vacations to managing work commitments, the pressure to make every moment count can feel overwhelming. For many, summer isn't just a time of relaxation; it's a high-stakes game of juggling various aspects of life.
Each year both of us eagerly anticipate how we’ll create magical summer memories for our kids. Yet, as the summer progresses, we often find ourselves exhausted and financially stretched, feeling like we’re the only ones who haven't had a break.
Feel familiar? The pressure to have the "perfect" summer can transform this joyful season into a stressful one, making it hard to maintain our well-being amidst the chaos.
Introducing Our Summer Wellcation
But what if we told you that this summer could be different? At If Lost Start Here, we've designed something to help you navigate these pressures with ease and create the summer you’ve been longing for.
Introducing our first-ever Summer (Stay-at-Home) Wellcation — a unique 4-week online course that brings the vacation to you, wherever you are.
Over the course of four weeks, we'll deliver short, inspiring postcard lessons straight to our app and/or online platform. These lessons are designed to help you create a summer that's both meaningful and manageable, allowing you to connect deeply with yourself, your loved ones, and the world around you.
Embrace a Balanced Summer: Inner and Outer Adventures Await
So, how does the Summer (Stay-at-Home) Wellcation work?
1. Inward Journeying
Each week, we'll provide you with tools to connect with yourself on a deeper level. Whether it's through a journaling prompt, a self-coaching exercise, or an audio note, these activities will help you stay grounded and attuned to your own needs. You'll learn to prioritize self-care and cultivate a sense of self-connection, making it easier to handle the external pressures of summer.
2. Outward Exploring:
Alongside your inward exploration, we'll encourage you to step outside your comfort zone with fun and engaging activities. From local scavenger hunts to mini-adventures in your neighborhood, these tasks will help you see your surroundings with fresh eyes and rediscover the joy of simple pleasures. It's about creating moments of joy and connection, no matter where you are.
3. Balanced Days:
By balancing these inward and outward approaches, you'll find some equilibrium this summer. You'll learn to manage your time and energy more effectively, reducing stress and increasing your overall sense of well-being. This balanced approach ensures that you can enjoy the season without feeling overwhelmed or stretched too thin.
Make This Summer Different: Join Our Wellcation Now
How will your summer be different this year? Come choose your own summer adventure with us and connect with what truly matters while the sun is hopefully shining.
Ready to start your Wellcation? Visit here to learn more and register now!
How to Create an Everyday Retreat at Home: 8 Simple Ways to Take a Break
Feeling overwhelmed? Learn 8 easy ways to create an everyday retreat at home with mindfulness, journaling, and tech-free breaks. Discover how small daily practices can bring more peace and balance into your life.
Feeling overwhelmed? The idea of escaping to a retreat sounds dreamy, but what if you don’t have the time or money to whisk yourself away for a week of relaxation?
At If Lost, we believe that you don’t need to leave your home to experience the benefits of a retreat. With a few intentional changes, you can create a retreat-like atmosphere in your own space, giving yourself daily moments of calm and connection. Today we’ll be exploring 8 simple ways to turn your home into your personal sanctuary.
Why Everyday Retreats Matter More Than Big Escapes
We all crave breaks from the daily grind, especially when life feels overwhelming. Traditional retreats offer a space to reset, but they’re not always practical. That’s why creating an everyday retreat at home can be so powerful—it fits into your routine, is accessible anytime you need it, and helps you find moments of ease in your daily routine.
Here’s how you can build small daily practices that allow you to recharge, reconnect, and retreat into a calm mindset no matter where you are.
1. Morning Mindfulness
Start your day with intention. Set aside 5–10 minutes for a simple morning ritual that grounds you before you dive into your day. It could be as simple as sitting with your favorite drink in silence, focusing on your breath, or doing a quick body scan to check in with how you’re feeling. This small practice can set the tone for the rest of the day.
2. Designate a Calm Corner
Carve out a small space in your home that feels calming—whether it’s a cozy chair by a window, a corner of your bedroom, or even just a spot on your couch. This is your “retreat corner,” a place where you can go to decompress. Make it comfy with a soft blanket, candles, or anything that brings you a sense of peace.
3. Take Mini Breaks Throughout the Day
You don’t need to wait for a big moment to relax. Build small breaks into your day—a 5-minute stretch, stepping outside for fresh air, or just closing your eyes for a moment of quiet. These tiny pauses help prevent overwhelm and keep you grounded as the day unfolds.
4. Disconnect from Technology
One of the best parts of traditional retreats is the chance to step away from the constant noise of technology. Set aside intentional tech-free moments throughout the day, whether it’s turning your phone on airplane mode during meals or setting a timer for an hour of screen-free time in the evening.
5. Connect with Nature
Even if you can’t leave your home, you can still enjoy the calming effects of nature. Open a window, tend to a houseplant, or sit outside for a few minutes. If you have the time, take a walk in a nearby park or simply sit on your porch to enjoy the fresh air. Nature has a way of grounding us, even in the smallest doses.
6. Create a Sensory Experience
Activate your senses to create a calming atmosphere. Light a candle with your favorite scent, play soft music, or enjoy a warm cup of tea. When you focus on sensory details, it helps pull your attention away from worries and back into the present moment.
7. Journaling for Reflection
End your day with a journaling practice. Take 5 minutes before bed to reflect on your thoughts and feelings from the day. Jot down three things you’re grateful for, or use this time to check in with yourself emotionally. It’s a small but powerful way to release tension and process your day.
8. Practice Self-Compassion
Perhaps the most important part of creating an everyday retreat is allowing yourself the grace to take a break, even on the busiest days. Let go of guilt or the need to be “productive” at every moment. Retreating into calm is a form of self-care, and it’s okay to prioritize your wellbeing.
The Possibility of Everyday Retreats
Creating an everyday retreat at home is all about small, mindful practices that allow you to step back, even if it’s just for a few minutes. These tiny moments of calm can have a big impact on how you navigate your day and respond to overwhelming situations.
Sign Up for the Everyday Retreat: A Live 4-Week Course for Wellbeing
If you’re ready to dive deeper into these practices and want extra support, join us for the Everyday Retreat, our live, 4-week online course. In just 10 minutes a day, you’ll learn to integrate retreat-like practices into your everyday life, alongside a community of like-minded individuals. You’ll also get access to weekly live meet-ups where we’ll share, reflect, and support one another.
Give yourself the break you deserve, right from the comfort of your home. Want to start building your Everyday Retreat? Join as a paid Substack Member and get access to this course from April 7 for free.
Let go of summer stress | Your path to a relaxed and happy August
Discover how to enjoy a stress-free summer by learning what to let go.
Imagine embarking on a hike along the Appalachian Trail, a challenging six-month journey spanning over two thousand miles. At the start, eager hikers carry backpacks filled with items for every conceivable situation — flasks, cooking utensils, tarps, tents, granola bars, and extra clothes. But, by the first stop, many realize they’ve overpacked. They begin to understand a crucial lesson: what they can set down.
Embrace the freedom of letting go
This story, beautifully told in Kate Bowler’s No Cure for Being Human, highlights a vital truth: carrying too much makes any journey harder. As life throws more at us, especially during summer, we tend to overload ourselves. Whether it's packing for a beach day or managing the kids' summer schedules, the extra baggage can become overwhelming. Over-preparing and multitasking can lead to stress and burnout, leaving little time for relaxation or enjoyment.
Lighten your load for a more joyful journey
This summer, consider what you can set down to make life easier and more enjoyable. Instead of juggling everything, let go of the unnecessary burdens. Embrace the idea of doing less to feel freer and lighter. It’s about finding balance and allowing yourself moments to simply be.
Transform your summer with our Wellcation
Join us for our Summer Wellcation, an online course designed to help you lighten your load and enjoy a stress-free summer. For just 10 minutes a day, you’ll find your own retreat from the hustle and bustle of daily life. No need to pack or plan — just show up with a pen and paper if you’d like. This is your chance to pause, breathe, and rejuvenate.
Don’t miss out! Register by Sunday 11 August 2024 and receive a free 3-month subscription to The Wellery, our supportive Substack community. Take this step towards a more relaxed and joyful summer, and let’s journey together through this season.
Join Now and start your path to a lighter, brighter summer!
Unwind your summer: Simple tips for a stress-free season
Discover how to balance the desire for a perfect summer with the realities of our busy lives.
Summer is here, and with it, visions of beaches, BBQs, and long, sunny days. It's a season filled with the promise of relaxation and adventure, conjuring up nostalgic memories of childhood summers spent chasing ice cream trucks and playing hide and seek. But for many of us, summer can also bring a unique set of pressures. How do we balance the desire for a perfect summer with the realities of our busy lives?
Turning chaos into calm: Real-life summer stories
We understand. Claire is currently gearing up for summer with her kids almost out of school, feeling the excitement but also the stress of juggling everything. Amanda, already mid-summer, is balancing early morning work sessions with family adventures. Sound familiar? Whether you’re prepping for summer or needing a mid-season reset, we’ve got the perfect solution.
Transform your summer in just 10 minutes a day
Introducing our Summer Wellcation course! Designed to help you stay connected with yourself and your loved ones while disconnecting from tech, this course fits seamlessly into your busy schedule. With just 10 minutes a day for 4 weeks, you can create the summer you need right now.
Imagine a summer of play
Imagine a summer where you find time for yourself every day, strengthen your relationships, and enjoy tech-free moments. Our engaging activities and quick lessons will help you achieve just that. Join us now and make this summer one to remember.
What we’ll cover:
How to Stay Connected to Yourself:
Discover the magic of summer for yourself with 10 minutes of daily “me time”.
How to Stay Connected with Others:
Rekindle friendships, start new ones, or host intimate gatherings.
How to Disconnect from Tech:
Learn digital well-being practices to reduce screen time for you and your family.
P.S. Follow us on Instagram for more summer wellbeing tips!
Visit our Instragram
Create your path to clarity and calm by discovering your unique way to well
Discover how to create a self-guided wellbeing practice that can take you from overwhelm to calm. Where would you like to explore in your life?
Feeling overwhelmed by the demands of everyday life? Many women today are searching for ways to navigate their busy schedules with more ease and purpose. Discover how our self-guided wellbeing course can help you reclaim your well-being and move forward with confidence.
Your Journey Towards Self-Wellness
Imagine taking a moment to pause and reflect on your current state, identifying areas of your life that feel cluttered and distracting. This simple act of reflection can give you a clearer picture of where to focus your energy. This is the first step, Taking Stock, in our self-guided online course designed to help create a personalized well-being practice.
As you move through the course, you’ll learn to Embrace Change. Letting go of old habits and beliefs can be liberating, making space for new growth. You’ll begin to live more intentionally, aligning your daily actions with your core values and goals.
The concept of Frequent Resets will become your new mantra. Regular, small adjustments can keep you aligned with your aspirations and prevent you from getting stuck.
You’ll explore how to Integrate New Practices that support your well-being, such as creative pursuits and adventures in nature.
Refreshing your life in meaningful ways—whether it's reevaluating relationships or learning to have a healthier relationship with your emotions—can give you a renewed sense of energy and purpose.
Finally, by Investing in Yourself, you’ll discover the joy of dedicating time and resources to activities that enrich your life, resulting in increased happiness and fulfillment.
Create Your Own Well-Being Practice
Many women have found themselves on a similar journey, seeking ways to feel more connected and less overwhelmed. Our online self-guided course is designed to help you create a tailored well-being practice that fits seamlessly into your daily life. It’s about learning to live with intention and acceptance, making small, attainable changes that lead to a more fulfilling life.
What You’ll Learn in Our Course
Take Stock: Gain clarity on what needs your attention.
Embrace Change: Let go of what no longer serves you.
Live Consciously: Make mindful choices aligned with your values.
Reset Frequently: Keep your life dynamic and forward-moving.
Integrate New Practices: Support your health and happiness.
Refresh Your Life: Create a renewed sense of energy and purpose.
Invest in Yourself: Find joy and fulfillment in personal growth.
Join Our Course Today
Imagine waking up each day with a sense of clarity and calm, knowing that you’re investing in your well-being in ways that truly matter. Our course is your guide to creating a well-being practice that’s uniquely yours.
Start your journey today and discover how to navigate your life with more ease, purpose, and joy. Click here to enroll in our online self-guided wellbeing course now.
How journaling can positively impact your well-being
Discover how expressive writing can boost mental health and creativity. Learn how this simple practice helps deepen awareness, process emotions, and unleash imagination. Explore key exercises for immediate well-being benefits.
I recently attended a Writing Workshop for Well-being at The Write Place in Frome led by Christina Sanders, an educator, poet, and fiction writer. During a Saturday morning session, both seasoned writers and complete beginners explored how the simple act of putting words on a page can help us connect with the wonder of life, slow down, deepen our awareness, and unleash our imagination.
James Pennebaker, a social psychologist, was one of the first to highlight the emotional benefits of expressing our thoughts and feelings through writing. His studies, along with those of others, have demonstrated that expressive writing can help us feel less isolated, identify our emotions, and connect with our needs. Moreover, it can assist in processing trauma and alleviating depression.
Writing is a powerful, generative practice. It helps us make sense of our thoughts and feelings, allowing us to write to understand, to get unstuck, and to be curious. Writing encourages us to pay attention to what’s happening inside us as well as in the world around us. And importantly, it can be a source of fun, enabling us to play with our imaginations and give our minds the freedom to roam—even into silliness!
One of the most remarkable insights from the workshop was how quickly writing could create a positive shift. Although the workshop lasted three hours, the actual exercises were just 5 to 10 minutes long. Even these brief exercises were enough to bring about a sense of well-being.
Below, I’ve included five short exercises adapted from Christina’s prompts. These combine freewriting—where you keep writing without stopping, letting whatever comes up flow onto the page—with journaling exercises.
Five Short Writing Exercises for Well-being
Five-Minute Freewrite:
Set a timer for five minutes
Start writing and don’t stop until the timer goes off.
Write whatever comes to mind without worrying about grammar or structure. Just let your thoughts flow.
Write a dialogue:
Take as your subjects the different parts of yourself (e.g., your anxious self and your calm self). This can help you explore inner conflicts and find resolutions. This can also support you in better understanding your inner dynamics and find balanced solutions.
Identify two aspects of yourself that are in conflict.
Write a conversation between these parts, allowing each to express its perspective.
Gratitude Journaling:
Spend five minutes writing about things you are grateful for.
Focus on the details and how these things make you feel.
Imaginary Journey:
Imagine a place where you feel completely at peace.
Spend ten minutes describing this place in as much detail as possible.
Allow your imagination to take over and enjoy the process of creating your peaceful haven.
Visual Prompts:
Using images as prompts can stimulate creativity and emotional expression. This exercise can help you explore emotions and uncover hidden thoughts.
Find a photograph or piece of artwork that resonates with you.
Spend 10-15 minutes writing about what you see, how it makes you feel, and any memories or thoughts it evokes.
Try these exercises and see how writing can enhance your well-being. Remember, the key is not to self-edit as you go along. No one else needs to read what you write—not even you. The goal is simply to get your thoughts and feelings down on the page, no matter how messy or meandering they may seem.
Try to write regularly, even if it’s just for a few minutes each day.
You might be surprised by what emerges from your scribbles. Give it a try, and you’ll see the benefits for yourself.
Happy writing!
How to create your emotional and mental well-being plan for happier days
Learn how to create an emotional and mental well-being plan tailored to you. Discover how our new online well-being course can help you feel better in your everyday life.
In today's fast-paced world, just finding your way to feel better can be daunting. That’s why our online well-being course, "Find Your Way," offers a distinct approach to navigating through all the noise.
Our mission is to guide individuals toward enhanced emotional and mental well-being, acknowledging the uniqueness of each person's experience. "Find Your Way" provides inclusive and empathetic personalized support, while drowning out all the messages of what we should be doing with our time, bodies, life.
Here's how you can integrate "Find Your Way" into your daily routine and create an emotional and mental well-being plan that feels good to you.
How to incorporate our well-being course into your daily life
We've structured the course content into easily digestible segments — whether through video, audio, or workbook components. These daily lessons seamlessly blend into your schedule, each lasting approximately 10-20 minutes.
This manageable timeframe ensures you can seamlessly integrate our guidance into your daily rituals, be it during your morning coffee, a work break, or before bedtime. Consistency is key, so find a time that suits you best and make it a dedicated part of your day.
How to tailor our well-being course to your pace
One of the unique features of “Find Your Way” is its flexible duration. Whether it takes you 12 weeks or 12 months to move through the program, the important thing is to progress at your own pace. Set your own rhythm: there's no pressure to rush through the material. Instead, focus on fully absorbing the insights and applying them to your life. This flexibility allows for a truly personalized exploration of your well-being, one based on curiosity rather than anxiety.
How to cultivate a personal connection for support
As co-founders of If Lost, Claire and Amanda act not only as your guides but as companions on your wellness journey. Interact with the content as if engaging in a heartfelt conversation with a supportive friend.
This personal connection forms the cornerstone of the program, providing direct support and empathy. Remember, you're not alone in this; there's a real person, with genuine thought and expertise, guiding you every step of the way.
How to embrace the social purpose behind If Lost
At the core of our course lies a commitment to collective well-being. By participating in "Find Your Way," you contribute to a broader movement towards a more inclusive and supportive wellness culture.
Keep this purpose in mind as you progress through the program, allowing it to inspire and motivate your engagement.
Feeling lost, uncertain, overwhelmed, directionless, or something else? Discover how we can help you create an emotional and mental well-being plan that helps you find your way through life.
You can start this online well-being course anytime. Click on the link below to learn more.
A glimpse into “Find Your Way”
Discover where this course will take you. How can it help you create an emotional and mental well-being plan of your own making? One that will help you feel better in your everyday life?
Find Your Way to a Better Place
Curious about how to create the life you want without losing your way? Explore what better emotional well-being means to you with this 25-Day Reset. Join now.
As we've navigated our anxieties and everyday life together, we've learned that returning to the basics, again and again, is what serves us best — reaching out to a friend, putting our phones away, going on a daily walk — but we still get distracted by the latest well-being trends and cute social media posts that sell us something different.
We've been supporting each other, and now our clients, to develop an everyday well-being practice that focuses on what matters and filters out all the noise so that we can feel more confident and connected throughout the ups and downs. We've found that when we're lost, we return back to this practice again and again and again. It brings us back to ourselves, creates space to move (in the direction we want, not one that we unheedingly follow), and reduces those familiar feelings of being unmoored, fearful, or full of self-doubt.
We want to share this practice with you too and have distilled this into our new Find Your Way Reset designed to reorientate your life to what really matters. To bring more of what you need into your everyday life. And to discover more of what makes you feel good.
Where will it take you?