Free 7-Day Self Care Challenge to Boost Engagement on Instagram

Attention: Coaches who want to create and launch a self-care challenge by today!

I’ve created 7 FREE self care Instagram posts for coaches to brand and use. If you have no time to create and launch a self care challenge, this freebie is for you!

If you are stuck on how to use Instagram as a coach, this free self care challenge will boost engagement with your followers. Using social media for coaches like us can be a snap with the right tools to help us out.

7-Day FREE Self Care Challenge to Boost Engagement (editable in Canva!)

I’ve always offered free PDF coaching tools such as this popular personal strengths coaching tool.

This time round, I want to offer a 7-day self care challenge which you can upload in a snap on Instagram stories.

This free 7-day challenge is part of my 21-Day Self Care Challenge for IG Stories - which you can brand as your own and edit in Canva.

This self care challenge is designed to

• boost your followers’ mental well-being.

• empower them to take charge of their lives

• help them be present and make better decisions everyday

For 7 days, your followers will see a new self care challenge activity on your Instagram Stories. It’s exciting.

So you can bet that they will look forward and will be clicking on your Insta Stories everyday for 7 days.

Oh, and did I mention that you can add your own logo to this free challenge? Swap the images? Edit the text?

If you want to engage your followers further, you can get the full 21-day Self Care Challenge for Instagram Stories here. This version is awesome because you also can add your own logo and your own personal touch to make the challenge truly yours.

Self care involves the mind, the body, our social life and spirituality.

This self-care challenge goes beyond having bubble baths, eating truffles and putting on face masks (although we love these activities!).

If you are a coach who has no time to create, design and launch a full-on self care challenge to boost engagement, starting one on IG is the fastest way.

Go ahead and make a difference to the world!

Meanwhile, stay safe and healthy.

Shikah

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(Free Coaching Tool) How to Teach Clients to Overcome Fear and Self Doubt with an Exploring Strengths Worksheet

I’ll share some strategies to help you teach your coaching clients to overcome fear and self-doubt so they feel brave enough to start pursuing their goals and dreams.

Strategy #1 to Overcome Fear and Self Doubt: Being Aware of Their Unique, Quirky Strengths

Every quirk or little talent that your coaching client has, can be a strength.

It requires some re-framing on their part. For example, if she thinks that being able to comfort other people is a weak or ‘useless’ talent to have, we can show examples of people out there who have made a living out of comforting others.

A talent can be expressed in many indirect ways too. In writing, in video form, in creative form (painting, creating worksheets), face-to-face and more.

An example: I know a lady who is talented in making people feel good. Instead of becoming a counselor or coach, she makes people feel good by offering good and comforting facials.

Here, she uses her talent - she can intuitively predict what her clients need - and offer value added services to cater to what they want.

Every little talent or strength your client has, can be expanded to create a BIG difference. It takes some out-of-the-box thinking and creativity.

To help your clients be aware of their strengths, you can download the My Skills + Strengths Bingo exploring strengths worksheet below.

This strength exploration worksheet lists 25 common positive traits which will help them discover their strengths in a fun way.

This worksheet is free + unbranded and you can use it with your clients. Cool? :)

This My Skills + Strengths Bingo exploring strengths worksheet is part of my editable 11 Self Esteem Tools bundle.

You can purchase the brandable self esteem bundle, edit in Canva and sell it to your clients or use it during coaching.

Strategy #2 to Overcome Fear and Self Doubt: Pinpoint Their Self-Doubt Triggers

Does your client start feeling ‘small’ and have self-doubt when doing certain activities?

Some women feel inferior and feel lousy about themselves when they walk past luxury stores or surf luxury shopping websites like Net-a-Porter.

Some women’s self-doubt will be triggered when they watch Instagram Stories of well-off influencers flaunting their carefree lifestyles or displaying their handbag collections.

Get your client to identify 3-5 activities which trigger her self-doubt.

I hate to sound extreme, but encouraging your clients to cut out these ‘triggers’ from their lives can give them the peace of mind they need.

Strategy #3 to Overcome Fear and Self Doubt: Encourage Your Clients to Try New Strategies and be Okay with Mistakes

Successful people make more mistakes than the average person.

Many of us have the mentality that mistakes break us or push us away from our goals.

Actually, making mistakes as we move towards our goals, brings us closer to achieving them. Because when we make mistakes, we find out what works and what doesn’t.

So encourage your clients to keep trying new things, new approaches and new ways of doing things. They will flop along the way, BUT they will discover gems too.

If you have clients who are fearful of trying new things, you can read this blog post to encourage them not to care what other people think and live their purpose.

My last words on overcoming fear and self doubt…

The root cause of self-doubt is low self-esteem. And the habit of constantly comparing themselves to other people.

It helps them when we point out that even the people they admire have their own unique struggles and problems.

In fact, some influential people may face even more serious mental health and relationship issues than we do.

Help your clients to focus on their own strengths. They may not be good at public speaking (yet), but they may be good at writing. They may be shy in front of the camera, but they may be good at video editing. You get the idea!

You can download the ‘My Skills + Strengths’ tool below to remind your clients of their positive traits and boost their self-worth.

I hope this article helps somehow. Meanwhile, have a good week!

Shikah

MY TOOLS FOR LIFE COACHES:

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5 Baby Steps to Recovery from Severe Burnout

I will be sharing 5 baby steps to help you with recovery from severe burnout.

You know you are are having burnout if

• you have no motivation AT ALL to do work

• you are filled with extreme dread at the thought of going to your workplace

• you feel like breaking down in tears for no solid reason (break down in tears if you have to - it will clear some of your stress away)

• if you still force yourself to go to work, you realise that you are doing work extremely slowly, walking slowly and doing things at a slow pace because you are ‘checked out’ mentally

• you have body aches, stomach pains or other physical ailments

This post does contain affiliate links to products I love - so I may earn a small commission if you purchase or take action with any of the links below! This helps me to keep this blog free of charge for you.

Step 1 to Recovery from Severe Burnout : Take a day (or week) off

I know taking a week off sounds indulgent. Sometimes, a day off will do.

However, if you are a workaholic or someone who thinks of work 24/7 (hello, self-employed buddies), you will need a whole darn week off.

And during this week (or day) off, our minds have to be clear from anything work-related.

This means indulging in your favourite dramas, cooking all day, having delicious long naps, resting and doing nothing - the works.

Please don’t check your work emails, read anything work-related or read work-related WhatsApp messages.

You may be tempted to do that ‘tiny little tweak’ to your work assignment during this day off but refrain if you can.

When we have a proper 100% day off, we will be more creative and feel refreshed to continue with work the next day.

It’s worth it.

Step 2 to Recovery from Severe Burnout: Do a Tech Detox Every Hour

A tech detox is so helpful during burnout. How do we do this?

You can discipline yourself to check your phone only once every hour. At 12pm, 1pm, 2pm…you get the idea. And you will only be checking for urgent calls, urgent messages or urgent emails.

No scrolling through Facebook or Instagram. If the temptation is too strong, be intentional about what you are scrolling for.

For example, you will only go to Person XXX’s IG Stories because you are a fan of her lifestyle. Or you will check out Person ABC’s updates because you are a fan.

This means no mindless scrolling!

Step 3 to Recovery from Severe Burnout: Go out in nature or work out at home

People underestimate nature a lot. Going out for a walk amongst greenery can give us so much perspective and calm.

If the weather is bad, you can do a yoga work out at home via YouTube streamed to your TV.

Being phone-free for an hour whilst working out does magic for those with anxiety issues. We are spoilt with thousands of free workout videos online.

My only advice is to pick the workout video way BEFORE you start the workout. This will prevent us from endless scrolling before we start the exercise.

This scrolling will make it even harder to start working out because, well, the couch will feel too comfortable after some time.

Step 4 to Recovery from Severe Burnout: Get in touch with your creative side

Everyone has a creative outlet she enjoys.

It can be writing, creating worksheets, mindful colouring with adult colouring books, decorating pretty planners, dancing, writing with journal prompts, trying a new makeup technique or designing something on PhotoShop.

Doing a creative project you enjoy will ensure you are present in the moment and helps clear your mind.

Step 5 to Recovery from Severe Burnout: Have an intuitive No-Plans Day

This is my favourite strategy. Have no plans at all and literally do what you feel like doing. Warning: This requires self trust and flexibility.

Feel the urge to go to the park at 2pm? Go for it. Felt the urge to open up your Word doc to write for hours? Do it. Feel like having an impromptu meetup with friends tonight? Go ahead. Feel like cooking an 8-course vegan meal? Do it!

I love Intuitive No-Plan Days - because every day will be unique. You will be living solely in the present which is very relaxing (instead of worrying about the future all the time).

Every day can surprise you because you will have different wants and desires every day. You never know where the day takes you.

Do you have fresh ideas for recovery from severe burnout?

If you have other ideas for recovery from severe burnout, please drop me a comment below!

Should you feel that taking time off from work does not help your burnout, consider seeing a medical professional or a counsellor to untangle any emotions or negative thought patterns you may have.

Have a good week!

Shikah

7 Top Self Care PDF Worksheets for Adults for Good Mental Health

I’ll be sharing 7 of the best self care PDF worksheets for adults for you to feel calmer when overwhelm and anxiety hit you. When you are this close to hitting burnout, it’s time to choose any of these worksheets and start to journal away!

When do we need to practise self-care?

In this blog post, I shared 7 cues for you to know when you should start caring for yourself.

If you have A FEW of these 7 thoughts running through your mind, it’s time to nourish yourself mentally, physically and emotionally.

You can create your own DIY Self Care Kit like this one which is great fun.

But for some of us, we need to pen down our worries and stresses on paper.

The 7 self care PDF worksheets below are perfect for this!

7 of the Best Self Care PDF Worksheets for Adults

I scoured through the Net to hunt down the most effective self care PDF worksheets for adults.

I use my intuition and counseling experience to decide which of the hundreds of self care PDF worksheets floating around the internet will be most effective for us.

These are 7 great self care worksheets I found:

1. Self Care Action Plan from SeeTheTriumph blog

2. A lovely Self Care Pack from LovelyHolisticLiving.com

3. Self Care Plan from ilovenamaste.com

4. Daily Self Care Worksheet from BlessingManifesting

5. Self Care Bingo Printable from OurMindfulLife.com

6. A Self Care Wheel for self care ideas and inspiration

7. Self Care Bullet Journal Templates from LifeisMessyandBrilliant.com

Do you have (paid or free) recommendations for self care worksheets for adults?

If you have GREAT self care worksheets to recommend (paid or free), feel free to comment below!

Meanwhile, take care and have a good week.

Shikah

Free Printable Beauty Maintenance Checklist (for Self Care and mental health)

I’ve created a beauty maintenance checklist with self care in mind. Self care means to nourish our emotions, body and mind. So this beauty maintenance checklist can be part of your personal self care kit in PDF form.

7 Signs that you need self care now

According to this ‘extreme’ self care book (affliate link!) there are 17 signs which show you need self care badly.

I will share 7 of the 17 signs which I feel are relevant to us. 

You need self care right this second if you have a few of these thoughts:

• “It’s rare to relax or to enjoy things that are fun.”

• “I can’t remember the last time I had a good night’s sleep.”

• “I hate disappointing people.”

• “I give in to others because it makes me feel needed, important or worthy.”

• “I often feel like I’m living my life for everyone else.”

• “When I’m overwhelmed, tired, or stressed, I rarely think to ask for help.”

• “I sometimes feel foolish about the ways in which I’ve put the needs of others before my own.”

You can find the other 10 signs that you need self care in this self care book.

By the way, I may make a small commission if you decide to take action or purchase anything using the affiliate links above. No extra cost to you!

Beauty therapy and self care

You can read about the link between beauty and self care from this blog post.

Women have been using beauty routines as self care since forever.

Massaging our face, a thorough body scrub after a long day, a skin-softening bubble bath, pampering our hair with luscious masks, layering a mask on our faces and resting are all examples of beauty and self care.

What is a beauty maintenance checklist?

A beauty maintenance checklist is a list of beauty habits to keep ourselves looking and feeling good. It’s no secret that when we look good, we feel good!

A beauty maintenance checklist tracks the days which you exfoliate, mask, wash your hair or anything else you wish. It makes sure that you are clean, fresh and lookin’ good even when your life is hectic as heck!

How does a beauty maintenance checklist give us self care?

A checklist gives us some sort of control in our lives. 

During times when you feel like life is spiraling out of control, focusing on what you CAN control will empower you.

Feeling empowered is mental and emotional self-care. Besides, having a healthy and glowing skin is a triple bonus!

You can also have a checklist for your meals, a fitness checklist or a self care checklist. You can easily find these online.

I’be created a blank beauty maintenance checklist for you and one more with suggested beauty maintenance activities. These activities will give you some beauty self care ideas.

Want more free beauty maintenance checklists for self care?

1) Beauty Routine Checklist from LifeMadeBlog

2) Skincare Routine Tracker from AlibiDesignStudio

Download the beauty maintenance checklist below

Share this blog link via Facebook so we can all keep ourselves in tip top shape mentally, physically and emotionally when times are rough.

Have a good week!

Shikah